Showing posts with label long run. Show all posts
Showing posts with label long run. Show all posts

Saturday, December 23, 2006

Another nice long run and not quite so cold

My wakeup HR was 51 this morning. I didn't feel super energetic, but I didn't feel tired either. I ran for 2 1/2 hours and enjoyed the run. The temperature was about 33 (F) when I left and 30 (F) when I returned. There was a 10-15 mph head wind going out, and I was glad for my wind breaker. I forgot my gloves, but with the warmer temperature (compared to Wednesday) my hands were ok. The gusty tail wind coming back was nice. I ran my relatively slow comfortable pace that I've been using this week.

Saturday, December 09, 2006

Two and one-half hours of running and then a hot shower

I did my long run on the Jordan River Parkway. For the first 10 miles, I ran slightly faster than I did on Wednesday, and then I started getting tired. I slowed down a bit and finished my time, doing a distance of 12 miles. The temperature was in the low 50s (F), the sky was clear, and it was another beautiful day. My wakeup HR was 49.

On the way back, a man and a big dog passed me, and I thought to myself, "He is going fast". However, I soon realized that he had started alternating running and walking, and his overall average was about the same pace I was doing. I thus followed him for the last three miles until he finished his run and left the trail. I still had a mile to go, and I ran until I reached my time-goal, and I then walked the rest of the way (about half a mile) to my car.

Saturday, November 18, 2006

Ran eight miles fine and then got tired

I ran my 2 1/2 hour run today along the Jordan River Parkway. I ran at a comfortable pace, about 11:15 miles on the average. During mile 5 and 6 my body wanted to go faster, but I said "no" and kept a constant pace. During mile 9, I started to get tired, and I naturally slowed down. When my 2 1/2 hours ended, I still had 3/4 mile to go. I stopped running and walked the rest of the way. My goal for the rest of the year is to increase my Thursday run to 5 miles, and then to hold my weekly mileage constant at 38 miles until February or March. I'll keep saying "no" when I have an urge to go faster. The stress from increasing mileage is enough, and I don't want to compound that with additional stress from going faster.

I forgot to measure my wakeup HR this morning (it was 47 yesterday), but I felt pretty good during the morning and during the first 8 miles of the run.

Saturday, October 21, 2006

Better than on Wednesday

I ran my 2 1/2 hour long run this afternoon. I felt fine during the first 8 miles (not energetic but fine), keeping a comfortable pace in the high 11 minutes. I could tell I was getting tired, so I slowed down for the rest of the run. When my 2 1/2 hours ran out, I stopped running and walked to my car (about 3/4 mile). My wakeup HR was 48 (same as yesterday). It was a nice, sunny day in the mid 50s (F).

Training Graphs

Friday, October 13, 2006

Just like cruising a highway in a new car

I usually do my long run on Saturdays, but due to a hectic schedule tomorrow, I did the run today. I started the run about 5:30 pm and ran for 2 1/2 hours. The last three miles were in the dark. I brought a small LED flashlight with me, but I didn't need to use it. I could faintly see the edges of the path, and I knew the path was smooth. I ran blind, so to speak, but had no problem staying on the path.

My wakeup HR was 48, and I felt great. I let my body go, and it took me at a pretty good clip. I think I would have set a new PB for my 13-mile training run, but I discovered at mile 5 that my stop watch had stopped a couple of miles back. I haven't been using my GPS since I switched to time-based runs, but I may go back to it to have a reliable timer. During the run, I felt like I was in a new car cruising down a highway. It felt natural and satisfying to run mile after mile at a faster pace than I ran just a few months ago.

The temperature when I left home was 62 (F), and it was in the high 40s when I returned. As soon as the sun dipped behind the Oquirrh Mountains, I could feel the air hitting my face begin to drop in temperature. I didn't have a problem with the temperature, though, because I was sweating profusely. However, I cooled off during the short drive home, and when I got out of the car, I was cold. I ate two pieces of hot toast and headed for a hot shower.

Saturday, October 07, 2006

An OK long run

My wakeup HR was 46, and I felt pretty good when I stretched and started my run. The shade temperature was 50 (F). My first mile was a comfortable 12:30 pace. I expected my body to pick up the pace as it warmed up, but it never did. I ran my 2 1/2 hours at approximately a 12:30 pace, although the return was slightly slower; I still had half a mile when my 2 1/2 hours expired, and I walked that half mile back to my car.

It was sprinkling when I left, but half an hour later the rain had stopped. The sky was overcast, and it was nice to run with no direct sun. I did sweat a lot, though, and my hat was pretty wet. Not many people were on the parkway. I only saw one other runner, 4 or 5 walkers, and one cyclist.

Saturday, September 30, 2006

A good long-run

I ran for 2 1/2 hours on the Jordan River Parkway. My first mile was about 11:30, a pace close to my normal pace when I have a high energy level. I didn't know if I would be able to keep that pace for the rest of the run, so I slowed down and maintained a pace of about 12 minutes for the remainder the run. I did, though, speed up during the last half-mile when I realized I might set a new PB for the 13-mile training run. With about a quarter mile left, I realized I would come in at 2:35 not the 2:33 I needed for a new PB, and since I was past my 2 1/2 hour time, I stopped and walked to my car. There was a 5-10 mph headwind going out and a corresponding tail wind coming back.

A 2:35 is a good time, considering that I took 12 walking breaks of 30-60 seconds each and walked both ends of the big hill that contains the detour into the residential section; I also walked up the big hill that contains my turn-around point. I like the Jordan River Parkway, because it contains the two big hills and several small hills. When I ran in Massachusetts, I got so used to hills that I didn't even think about them being hills; they were just my normal routes.

It was a beautiful fall day. My wakeup HR was 51, and I felt fine -- not energetic but still fine. I was on the trail before sunrise and felt slightly cold. Once the sun came up, I felt fine and did my normal sweating. I drank 20 oz of Gatorade and 12 oz of water. The shade temperature was in the 50s (F) when I returned.

I've been sleeping well the past few days, and if I sleep well over the weekend, my wakeup HR should begin dropping on Monday or Tuesday.

Saturday, September 23, 2006

A great 2 1/2 hour long run

I ran my 13-mile route on the Jordan River Parkway this morning, and I finished in 2 hours 34 minutes, a new PB for a 13-mile training run. When I crossed the 12-mile mark, I was at the exact time (2:21) that I finished the GSL Half Marathon. I kept a pretty constant and relatively fast pace for 11 miles, and then I slowed down a bit for the last 2 miles. I didn't force that fast pace; I just let my body dictate how fast it wanted to go, and I focused on keeping a constant pace. I slowed down during the last 2 miles, because my left ankle started feeling a bit weak; no pain or soreness, just weak as if it couldn't support my body weight. I didn't want to risk an injury and slowed down by 1-2 minutes/mile. I've had that feeling before in my ankles. It doesn't seem to be a serious problem; just a sign from my body that my ankle has reached its limit.

My wakeup HR was 51, and the temperature was 44 (F) when I left home. A sunny, bright, cheerful day, a great day for running and for being outdoors. Except for missing my half hour Tuesday run, I'm back to my pre-GSL mileage.

Saturday, August 05, 2006

My last 13-mile long run before the GSL

I ran my 13-mile route along the Jordan River Parkway and finished in 2 hours 43 minutes. Not quite as fast as last Saturday but a good time, none the less. The temperature was about 70 (F) when I started running and was about 90 (F) when I returned, and it was a nice run. I went out a little faster than I had been doing in previous runs (my first mile was 11:39), and that might have hurt my overall time. My time at 10 miles was 2 hours 4 minutes for an average pace of 12:24 including walking breaks. My average pace for the 13 miles was 12:32 including walking breaks. During the first 5 miles, my average pace was just a few seconds under 12 minutes. Thus, my pace varied maybe 45 - 60 seconds during the run. Most of the time lost per mile was in the middle of the run where there are some small hills and one large hill.

During the run there was a 8-10 mph head wind during the first half and maybe a 5 mph tail wind on the way back. The wind, however, wasn't consistent. It would come and go.

I took 60 oz of liquid with me -- two bottles of Gatorade and one bottle of water. I drank about 50 oz. I checked my urine when I was home, and it was a light yellow, indicating I drank about the right amount of liquid.

I saw a garter snake slither across the path. It was interesting to see how it moved. It's body formed a "S" shape, and I could see the "S" shape move from its head to its tail; somehow that movement caused a horizontal movement of the snake.

Training Graphs

Saturday, July 29, 2006

My fastest 13-miler

I got up earlier than I did last week and began running at 7:19 am MDT. The shade temperature when I left home was 70 (F), and I had a great run. I finished in 2:41, my fastest 13-miler to date. When I arrived back home, the shade temperature was 89 (F). The cooler temperature and the extra liquid (four 20-oz bottles) that I drank made the difference, and I was able to set a new PB for my long run.

There were lots and lots of people on the Jordan River Parkway this morning. Just before I got to my turnaround point, I came upon two kids manning a water table for a 5K race. I asked them how many runners were in the race, but they didn't know. They had about 20 paper cups of ice water on their table. I didn't see any of the runners, because they were coming from the other direction. That was a difficult route for a 5K, because the turnaround point for the race was at the bottom of a big hill, and the racers had to run the hill from both directions.

I mentioned in my Thursday post an article in Runner's World that has a table giving the amount of fluid we should drink during a run to replace the fluid lost through sweat. The data in the table are based on scientific studies of sweat rates as well as tests made by the RW staff. For my run today, the table says I should have drunk 75 oz of liquid. I drank two swallows less than 80 oz. So, my use of four bottles today was just about right. I sweat a lot, and the table data seems to be close to my needs. I could tell that I did feel better because of the extra liquid I drank -- the heat didn't bother me at all. The cooler temperature helped, too.

After I had returned home, I forgot to check the color of my urine as a check on the amount of water I drank during the run. When I was only drinking 40 oz of water & Gatorade, my urine after a run was a dark color, indicating I needed more fluid during the run. I'll probably be drinking 80 oz again next week, and I'll check the color of my urine when I return home.

In past posts I've mentioned a big hill that is on the north side of the detour that goes through a residential neighborhood. I've been walking up the hill, but on Wednesday I ran all the way up the hill, and I did the same today. So, I am getting stronger. I'm glad to have some hills on my long run, because the GSL race will have a couple of small hills near mile 11. The big hill that I've mentioned is probably the largest hill during my run. There is another big hill just before my turnaround point (the hill mentioned above relative to the 5K race). My turnaround is on top of that hill, so I only climb the hill one time. There are a few small hills here and there during the run. Oh yes, the detour through the residential neighborhood has a downhill slope to the south, so I have to run it uphill on my return. It isn't a big change of elevation, but it lasts for about 1/2 mile. All of these hills are giving me some good resistance training.

If any of you are local to the Salt Lake valley and would like a map of the detour, go to and search on jordan river parkway. Then select the link for Jordan River Parkway: South Jordan/Riverton Detour.

There are four phases to running hills. First, you can't run the hill and you walk it. Second, you run the hill at a very slow jog. Third, you run the hill at a faster pace but slower than your normal pace. Fourth, you run the hill at your normal pace. I'm in phase 2 for the big hill at the north end of the residential area.

Next Saturday will be my last 13-mile long run. I will taper for two weeks, and then run the Great Salt Lake Half Marathon on Saturday, August 19, 6:30 am in Clearfield, Utah. The race will be across the causeway to Antelope Island. I'm hoping to complete the race in 2:30 or less. To do that, I will have to reduce my pace by 1 minute per mile, compared to my time today.

My wakeup HR was 50 this morning.

Training Graphs

Saturday, July 22, 2006

A big guy sprayed me with his hose

I didn't sleep very well last night, and when I finally got back to sleep I slept in until 8 am and got about 6 1/2 hours of sleep. Getting up late meant that I left for my run late and ended up running in the hottest part of the day :( When I got back from my 13 mile long run, the shade temperature under my deck was 103 (F). My wakeup HR was 48, though, and I felt good during the run.

I felt fine and handled the heat well until mile 10, and then I started to lose energy. I had drunk most of my 20 ounces of water and 20 ounces of Gatorade, and I walked much of that mile. I knew I was having problems when I got tired while running downhill and had to walk at the bottom of the hill.

When I got to the bottom of the hill, I saw a big guy spraying down his driveway, and I asked him if he would spray me too. He said, "Sure!" Boy, that water felt good! He had a big hose, and I was soaked to the skin, from head to toe. After that I felt great and ran the next mile faster than I had run any mile that morning. At the end of the mile, I started to heat up again, but by then I was going past a picnic area that had a water fountain. I stopped at the fountain, took several big drinks and poured a lot of water on me. I filled my water bottle half full and continued my fast pace 1.5 miles to the end of the run. I even increased my pace with a little kick during the last 200 feet or so of the run.

I completed the 13-miler in 2:56, which is a good time for me, considering that I walked over half of mile 10 and stopped twice to put water on me. That was a good time considering the high temperature I was in. The 103 (F) was a shade temperature. Most of my running was in direct sun with only spots of shade here and there, and the direct-sun temperature was probably 125 or more (F). By the time I got home, the sun had moved past my kitchen window, and I couldn't measure the temperature of the direct sun. But, a 25-30 (F) difference between the shade and direct-sun temperatures has been common.

On these hot days, I'm going to take a 3rd bottle with me (two of water and one of Gatorade). That will give me 60 ounces of liquid. I will also make use of that water fountain in the picnic area.

Training Graphs

Saturday, July 08, 2006

A great 13 Miles

I haven't been having "great" runs lately, and to get two of them in one week is quite a feat!

I forgot to measure my wakeup HR this morning, but I felt pretty good. I left home about 9:30 am, and the morning sun was heating up the air outside. I ran on the Jordan River Parkway again. My pace for the first mile was 11 minutes 50 seconds. I took it slow to warm up. My pace for the second mile was about 11:30. During the third mile I had to walk up the big hill, and my time when I reached the end of mile 3 was exactly 36 minutes. At the end of mile 5 my time was exactly 60 minutes. At that point I decided it was too hot to push myself so I slowed down and ran a comfortable pace for the rest of the run. My pace for the first five miles was also at a comfortable pace, just a faster but still comfortable pace. I finished the 13 miles in 2 hours 53 minutes for an average of 13.3 minutes per mile. That time included walking breaks at each mile, where I drank water and/or Gatorade (a total of 40 ounces of liquid during the run), walking up the big hill from both directions, and 3 or 4 extra walking breaks at 1/2 mile markers. Considering the heat, I think I did well. I wasn't as tired today as I have been in the past.

For about a hundred feet, I had two running partners. A mother duck and her big duckling were on the path. There were lots of thick bushes between the path and the river, and the ducks didn't know what to do, so they just kept walking in front of me. Finally, the duckling turned into the bushes. The mother duck continued on the path for about 10 feet, and then she took to the air and flew to the river.

When I got back to my car, I found a shady spot to do my stretches -- the steel tunnel for the Parkway path that goes under the residential street that borders the parking lot.

Training Graphs

Saturday, July 01, 2006

A good 13 miles this morning!

I ran my weekly long run on the Jordan River Parkway. I had to drive a few miles to get to the Parkway, but it was worth it because it is a nice path to use. It is an asphalt path and is easier for my stiff ankles to run than the canal road which has small rocks and uneven surfaces. The hardness of asphalt and concrete doesn't seem to bother my body. Also, many more runners, bikers, walkers, and roller-bladers are on the Parkway than on the canal road, and if I have a heart attack and die my body will be found within a short time rather than the day or two it might take on the seldom-used portions of the canal road :) I have an ID tag on my shoe giving my name and several phone numbers.

I finished the 13 miles in 2 hours 51 minutes and cut off about 25 minutes from my time last Saturday. The improvement was due to only walking during my walking breaks and walking up a big hill into a residential area due to the Parkway not going through some fields that extend down to the Jordan River. I ran at about the same pace as last week. The shade temperature when I got home was 92 (F), about the same as last week.

I have six more Saturdays before the Great Salt Lake half marathon on August 19, and I hope my body will pick up some speed. I would like to break 2 hours 30 minutes if I can.

Yesterday was my last day at work, and now I can better manage my running and the mowing of lawns and other high-stress activities so they are on different days. I can also take a short nap in the afternoons. Retired old geezers need naps :)

Saturday, May 20, 2006

Hot, hot, hot...

I ran 15 today during the hot part of the day. The shade-temperature was 74 (F) when I left, but the direct-sun temperature was 114 (F). When I got back the shade-temperature was 88. I couldn't measure the direct-sun temperature when I returned because my thermometer was no longer in the direct sun (I actually have two thermometers that share a common display in my kitchen. The outdoor thermometer is under my deck and is always in the shade. It has a wireless connection to my display in my kitchen next to a bay window on the east and south corner of the house). The kitchen unit picks up the direct morning sun.

I drank 40 oz of liquid (half Gatorade, actually the Costco Kirkham version, and half water). I could have used another 8 oz if I had had it. During the last mile, I only had a couple of sips at the start of the mile. During earlier miles, I took a big gulp of each liquid.

I'm still taking walking breaks at the end of each mile and drink my water and eat my Nature Valley Sweet & Salty Nut bar and my apple during those breaks. I also ate a banana before I left home. I took 3-4 extra walking breaks during long stretches (100 yards or so) of shade from rows of trees along the canal.

I really looked forward to the liquid each mile, and it was well worth the 2 pounds of weight (at the beginning) to have the liquid available. There were a couple of times when I had brief (1-2 seconds) spells of dizziness from the sun, and I was worried about heat-exhaustion. However, I felt ok and didn't get a headache, which is usually my first sign of heat-exhaustion, so I didn't worry about them. If the dizziness had continued, especially if the length of it or the intensity increased, I would have become concerned. Because I run the canal, there are fences between me and the houses I pass, and it would be difficult to attract attention from someone who could get me extra water. However, there are major streets every mile or so, and I could detour to a house if I needed to. I watched the ducks and ducklings swimming in the canal, and I was envious of them. I would have liked to jump in the water, but the canal water isn't very clean.

Even though my wakeup HR was 49, I got really tired and walked the last two miles -- I had no energy left for running. I tried to run a bit and found that all I could do was a faster walk, so I just kept on walking. I felt fine up to mile 9. At that point I could tell my calves were starting to tighten up. My energy level declined, and by mile 13, I was like a car out of gas :) I don't think I was fully recovered from my ordeal on Tuesday, and I'm sure the heat drained energy from me. Also, on the way out I had a 7-10 mph head wind (as usual, the wind died down before I turned around, so I didn't get the advantage of a tail-wind).

Still, it was a nice run, even if a "just made it" run.

Training Graphs

Saturday, May 13, 2006

Reached my goal of 15 miles

I added a mile to my long run and ran 15 miles. During the run I consumed 20 oz of orange Gatorade and 12 oz of water. I also ate an energy bar during the first half of the run and an apple on the way back. My wakeup HR was 50, and I felt ok. Not particularly energetic but not overly tired either. I'm still taking walking breaks every mile, starting with the end of mile 1. It's during the walking breaks that I drink fluid and eat whatever food I've brought with me.

Now that I've met my goal of 15 miles for my long run, I plan to level off my distance and give my body three months to get used to the mileage. I'll probably vary the long run from 13 to 15 miles so I don't get into a rut of doing exactly the same thing each week. During these three months, my pace should increase as my body adapts to the distance, although I won't know for sure until I go through the three-months of training. I'm hoping to run the Great Salt Lake Half Marathon on August 19. However, I will run it only if my pace does get faster. My time today for 13.1 miles was 2 hours 46 minutes, for an average pace of 12 minutes. I would like to finish the half marathon in 2 hours 15 minutes or less, and that will require a pace of 10 minutes.

I saw four deer. Seeing deer is common; they come down the mountains looking for food. I also saw quite a few ducklings in the canal, including four that were not with their mother. I didn't see the red fox, though.

Training Graphs

Saturday, April 22, 2006

Summer is here and it's not June 21 yet

It was hot when I ran my 13 mile run this morning. Well, actually it was only in the mid 70s (F), but it was hot in the sun and most of the canal road is in the sun. I saw another red fox. It was running through the dry canal, and then it took off through a field. It was about 200 yards from me when it stopped and looked back at me. As it ran through the field, it stopped several times and looked back. It was a beautiful animal to see.

My wakeup HR was 50 but I felt tired and did extra walking and ran slowly. I had a quart of water with me, and I took a swallow every mile. The last two swallows were taken 1/2 mile from home. Before I left, I ate a banana and a slice of dry toast. I carried an apple and ate it at the turn-around point. I've been reading about the importance of replenishing salts during the run, and I'm thinking I'll take sports drink with me as well as some water. I've never used sports drink before, so when I got home I drank 12 oz of Gatorade that my son gave me -- it tasted pretty good.

A few comments on why I felt tired this morning before and during my run. I was tired last week due to not enough sleep. I did better Thursday night and Friday night on getting sleep, but it takes my body a few days to catch up with the sleep. Another factor is that on Thursday, while rototilling my garden, I tripped and fell backwards. With nothing to break the fall, my shoulders and back hit the grass covered ground pretty hard. It took me about 10 seconds to catch my breath before I could get up. Meanwhile, the rototiller continued moving and went through my wife's flowers. Fortunately it went between a rose bush and some tulips and didn't do much damage to the flowers. When I got up from the fall, I felt no pain anywhere, and I continued rototilling for another hour. When I went to bed that night, I could feel some tenderness when I lay on my back, and I had to sleep on my side, which I normally do anyway. That tenderness when I'm in bed is still there, and I expect that "injury" contributed to my tired feeling. The good news is that I don't feel any tenderness when I'm up from bed. My wife rubbed my chest and back this morning before I ran, and I didn't feel any tenderness, so the "injury" is internal somewhere. Hopefully the "injury", likely a bruise, will be healed in a few days.

If all goes well next week, I'll complete week 16 of my marathon plan by adding a mile to my medium run and a mile to my long run. The following week, which will be the last I do from my marathon plan, will have a mile added to my rest run and a mile added to my long run. That will give me 5, 10, and 15 miles on Monday, Wednesday, and Saturday, respectfully. After that, I'll level off on adding distance and give my body several months to really get used to the 15-mile long run. At some time during the Fall, I'll add a fourth day and slowly bring it up to 5 miles.

Training Graphs

Saturday, April 15, 2006

Ran an OK 11 miles in this fall-back week

I ran 11 miles this morning. My wakeup HR was 50, and I felt ok while I did my stretches before I ran, and during the first few miles. I could tell, though, that this wouldn't be a great run. I didn't have a lot of energy, and during miles 9 and 10 my run my right ankle felt weak, and I did extra walking to give the ankle a rest. The ankle felt fine during mile 11.

Part of the problem was last night after work. I had my car in for some maintenance, and I had to walk 3 miles from work to the car place to pick up the car. I couldn't leave work until 6 pm, and by then the dealer's shuttle van had stopped and all of my coworkers had gone. I made a mistake of doing a fast walk last night instead of a slow walk to conserve energy for this morning. Also, my right ankle began to feel weak during the last mile of my walk.

I saw a red fox on my way back this morning. It was about 100 feet away, running along the edge of a field. It was a treat to see it. They are smaller than I thought they were.

Training Graphs

Tuesday, April 11, 2006

Wake HR was 48 this morning!!

I can tell that I'm getting stronger. I felt really great during most of my 13 mile run on Saturday. At the 7-8 mile markers I felt like I was in heaven. It wasn't until I started to dehydrate during the last 3 or so miles that I felt tired. I seemed to have a higher energy level over the weekend and yesterday. It will be interesting to see how my 8-mile rest-medium run goes tomorrow.

Training Graphs

Saturday, April 01, 2006

An OK 12-Miler

I have four ratings for my runs: Great, Good, OK, and Made it. Today I had an OK 12-miler. My wakeup HR was a bit high, 54, due to only getting 6 hours/night earlier in the week. I didn't feel especially tired when I got up, but I didn't feel energetic, either.

When I started running, I could tell I was tired, and I considered aborting. Instead, I increased my breathing rate to get more oxygen. My normal breathing rate is two steps in, two steps out. While running I switched to one step in, one step out for four repeats and then my normal rate with extra big breaths, and then repeats of this sequence. I didn't do this for long distances, just a few repeats of the sequence, whenever I felt tired. The extra oxygen did help, and I felt fine up to mile 9. Then I started getting tired, and I took extra walking breaks along with the increased breathing rate. I made it home, and I didn't feel overly tired.

This was the first time since last November that I had run 12 miles. In November, my legs were very tired and stiff, while my body felt ok. Today, my legs felt fine and my body was a bit tired. Overall, I think I did better today than in November. Next week if I feel fine, I'll do 13 for my long run. Next week will be week 13 of my marathon plan.

The sky was cloudy during most of my run, and for about 10 minutes I was in a light--heavy rain storm. I passed one other runner during the rain (going the other direction). She was running, and her husband was behind her on his bike.

Saturday, March 18, 2006

Wow! What a run!

Today I added a mile to my long run and did 11 miles. Even though I wasn't trying for speed, I ran faster than I have been and averaged 12.25 minutes/mile. That time includes 10 one-minute walking breaks and 10 brief stops to wait at intersections for traffic. The walking breaks and stops probably cost me about 8 or 9 minutes, but the walking breaks invigorated me such that I kept up a steady pace for the whole 11 miles. I ran at my "comfortable pace", and today that pace was faster, indicating my body was rested. My wakeup HR was 52. I was surprised that I felt so good, because I got home from work very late last night, and it was 1:30 am when I got to bed. I woke up every two hours to go to the bathroom and to drink some more water. Then, I woke up at my usual 6:30 am as the daylight was beginning to come in. I measured my wakeup HR then, and it was 55. I went back to sleep until 8:00, but it wasn't a sound sleep. All told, I think I had about 6 1/2 hours instead of my normal 7 - 7 1/2 hours of sleep.

The temperature was 50F when I left, and the sky was overcast. I wore my running shorts and a regular short-sleeved T-shirt. A few drops of rain came down soon after I started, and the sky became partly cloudy for the rest of the run. It was 50F when I returned.

Now that my long run is stretching out, I'm getting back into the areas of the canal road that I ran last November and December. Sorta like old home week...

Yesterday I used to map the canal road. Here is the link to my map. I've mapped 10.85 miles and still have a few more miles to figure out. So far, I've run about 8 miles of the road (not all at once, of course). The map won't show with Firefox, but it will show with IE and Netscape 8.1. I've had the best results with Netscape.

The canal road