Exercise Log #276
I didn't stay up too late last night, but I really struggled to get out of bed this morning. I had woken up in the midle of the night with back pain, which I've had all week. Oddly, it seems to be shifting around portions of my back. I was very tired this morning, didn't make my 8am wake-up time, or 9, I think around 10 I tried to wake up. After sorting out some chores, I got down to the Capital Crescent trailhead around 2pm. It was pleasant out, partly cloudy, low 80s, not too much humidity. I was initially thinking 12 miles, but decided to push back up and match my longest this summer of 13.
Splits:
10.5 mi mark> start
10.0 mi mark> 4:23 / 4:23
9.5 mi mark > 4:10 / 8:34
(8:34 mile)
9.0 mi mark > 4:21 / 12:54
8.5 mi mark > 4:19 / 17:13
(8:39 mile)
8.0 mi mark > 4:25 / 21:39
7.5 mi mark > 4:29 / 26:08
(8:54 mile)
7.0 mi mark > 4:34 / 30:42
6.5 mi mark > 4:30 / 35:13
(9:04 mile)
6.0 mi mark > 4:36 / 39:48
5.5 mi mark > 4:24 / 44:12
(9:00 mile)
5.0 mi mark > 4:32 / 48:44
4.5 mi mark > 4:36 / 53:20
(9:08 mile)
4.0 mi mark > 4:57 / 58:17
(First half: 6.5 miles - 8:58 per mile)
4.5 mi mark > 4:42 / 1:02:58
(9:39 mile)
5.0 mi mark > 4:35 / 1:07:33
5.5 mi mark > 4:28 / 1:12:01
(9:03 mile)
6.0 mi mark > 4:41 / 1:16:42
6.5 mi mark > 4:43 / 1:21:25
(9:24 mile)
7.0 mi mark > 5:29 / 1:26:54
7.5 mi mark > 4:58 / 1:31:52
(10:27 mile)
8.0 mi mark > 5:31 / 1:37:23
8.5 mi mark > 5:54 / 1:43:17
(11:25 mile)
9.0 mi mark > 4:56 / 1:48:14
9.5 mi mark > 5:48 / 1:54:02
(10:44 mile)
10.0 mi mark> 5:44 / 1:59:45
10.5 mi mark> 5:05 / 2:04:50
(10:49 mile)
(1:03:07 / 9:43 per mile on the way back)
Overall: 9:27
I ran a good solid pace for 9 miles, and then dropped off significantly, a few of those half miles were the slowest I've gone all summer, but I finished without walking, and I hadn't done a run that long is 6 weeks. I have 6 more weeks to get ready, so I'm going to push the mileage higher each weekend and probably have a lot more of these really slow times after I get worn out. I need to get more water bottles to put on my belt, and maybe also start using those jellybeans. I started drinking water at 9.5 miles, it might of helped if I started earlier, but I've only got 2 containers now, enough for 4 intervals, so I was thinking 10.5 miles through 12.5 at half mile marks.
Splits:
10.5 mi mark> start
10.0 mi mark> 4:23 / 4:23
9.5 mi mark > 4:10 / 8:34
(8:34 mile)
9.0 mi mark > 4:21 / 12:54
8.5 mi mark > 4:19 / 17:13
(8:39 mile)
8.0 mi mark > 4:25 / 21:39
7.5 mi mark > 4:29 / 26:08
(8:54 mile)
7.0 mi mark > 4:34 / 30:42
6.5 mi mark > 4:30 / 35:13
(9:04 mile)
6.0 mi mark > 4:36 / 39:48
5.5 mi mark > 4:24 / 44:12
(9:00 mile)
5.0 mi mark > 4:32 / 48:44
4.5 mi mark > 4:36 / 53:20
(9:08 mile)
4.0 mi mark > 4:57 / 58:17
(First half: 6.5 miles - 8:58 per mile)
4.5 mi mark > 4:42 / 1:02:58
(9:39 mile)
5.0 mi mark > 4:35 / 1:07:33
5.5 mi mark > 4:28 / 1:12:01
(9:03 mile)
6.0 mi mark > 4:41 / 1:16:42
6.5 mi mark > 4:43 / 1:21:25
(9:24 mile)
7.0 mi mark > 5:29 / 1:26:54
7.5 mi mark > 4:58 / 1:31:52
(10:27 mile)
8.0 mi mark > 5:31 / 1:37:23
8.5 mi mark > 5:54 / 1:43:17
(11:25 mile)
9.0 mi mark > 4:56 / 1:48:14
9.5 mi mark > 5:48 / 1:54:02
(10:44 mile)
10.0 mi mark> 5:44 / 1:59:45
10.5 mi mark> 5:05 / 2:04:50
(10:49 mile)
(1:03:07 / 9:43 per mile on the way back)
Overall: 9:27
I ran a good solid pace for 9 miles, and then dropped off significantly, a few of those half miles were the slowest I've gone all summer, but I finished without walking, and I hadn't done a run that long is 6 weeks. I have 6 more weeks to get ready, so I'm going to push the mileage higher each weekend and probably have a lot more of these really slow times after I get worn out. I need to get more water bottles to put on my belt, and maybe also start using those jellybeans. I started drinking water at 9.5 miles, it might of helped if I started earlier, but I've only got 2 containers now, enough for 4 intervals, so I was thinking 10.5 miles through 12.5 at half mile marks.