a perfect day for a run. it was near 50 when i left the house for the schedule 9 miler this morning. i was determined to maintain a more reasonable pace than i normally do on sunday because this was going to be my first run that was intended to go considerably over an hour and i know that somewhere around 50 minutes that 8 minute pace is not sustainable (yet). so my plan was to run the first 5 miles at a sub 8:30 pace and then the last 4 miles at a sub 9 minute pace. seemed doable despite the rolling hills and large climb from 5.3 to 6.1 miles. and indeed it went just as planned. first 5 miles run at a comfortable pace, allowing myself to increase my turnover on the downhill and glide into the next hill or the flat, but mostly holding back a little so that my breathing was accelerated but not labored. splits: 8:24, 8:17, 8:18, 8:03 (whoops), 8:08. i even looked around, enjoyed the scenery, beautiful bike path, smiled and waved to passers-by, and generally enjoyed myself. went through a short tunnel (made of cement) and garmin immediately lost signal but relocated me as soon as i emerged. changed gears as i hit the hill at 5.3 miles and shortened my stride a little in order to keep my turnover about the same. felt pretty good actually. ate some sport beans (mmmm, watermelon) after i crested the hill at 6 miles. had meant to take them at 5 mile mark but didn't think that hill climbing (heavy breathing) and chewing would be a good combo. mile 6: 8:49. miles 7-9 were on well known and practiced roads (college, corl, westerly, blue course) so i just enjoyed myself and monitored my energy/fatigue and maintained my moderate pace. 8:22, 8:41, 8:29. did away with my normal sprint to the finish (the short hill at mile 8.5 was enough of a test of my will) and then arriving home i plugged in my garmin and downloaded my data. what an awesome toy/tool!!!
went to paws and visited with many wonderful kitties and cats. my mom is gonna have great options when she comes to pick the newest member of her (our) family. didn't manage to eat anything substantial (just a protein shake when i got home) until around 4pm. that was a bad idea. feeling headachy now. fatigue and tightness setting in a little bit as well. time for a little vegging in front of the tv. am feeling hopeful about the half on december 6. add a mile a week and maintain a similar pace and i should be race ready.
9.2 miles 1:17:13 8:23/mile
Successful 11 Mile Run! Bring on the 13.1!
13 hours ago