Last 2 Runs

well, i did run friday, 3 miles. i ran during mid-day since emily had something for us to do friday evening, that is why i did not get to blog about it. it wasn't extremely hot, it was actually trying to sprinkle, so it was very humid. there was a little wind too, which made it a little better. my shins hurt a little but not too bad. here are my splits for that run:

.5= 4.46 146
1.0= 9.56 5.10 160
1.5= 15.18 5.21 161
2.0= 20.50 5.32 162
2.5= 26.18 5.28 161
3.0= 31.57 5.39 165

that was a 10:35 pace, i say, due to the humidity :)

i also got my long run in for the week, finally. not sure what i was thinking, but i misjudged how long it was going to take and i headed out a little late. i headed out at 7pm, for a 13 mile run. i was going to try a new road, i thought it might have a better shoulder, fewer bugs, and about the same traffic. 1 out of 3 is not so good, especially in the dark. it was a pretty nice road. the shoulder is better in spots but there are several spots with high weeds and curves. it is a longer route and works better for the longer runs. the amount of bugs was much less, i still got one or two in the eye. there was much more traffic, which is a little worrisome in the dark.

i started out really making myself go slow, not as slow as i wanted, but it seemed about as slow as i could go at the time without walking. it really felt kind of empowering to know i could go faster but i was saving some for reserve. i felt really good for the entire run. i wore my fluid belt and drank all of the gatorade by mile 12. i also took 3 gels with me, 1 with no caffeine, one with 1 caffeine dose and one with a double caffeine dose- this one i thought i would take at 2 hours and 15 minutes, when my energy was depleting, to give me a boost for the last 15-25 minutes. however, at 9:15pm i decided that if i took the gel with twice the caffeine i would not be able to sleep all night. and i didn't have any other gels with me, i had taken all the others. i think the last 1.5 miles would have been a little better if i had taken a gel. i was hoping to keep a 12:30 min/mile pace. i finished a little faster than that, i guess that's ok. so here are my splits:

.5= 5.08 148
1.0= 10.18 5.10 160
1.5= 15.47 5.28 160
2.0= 21.19 5.32 163
2.5= 26.51 5.32 162
3.0= 32.23 5.32 163
3.5= 38.02 5.39 159
4.0= 43.52 5.49 160
4.5= 49.49 5.57 159
5.0= 55.50 6.00 158
5.5= 61.50 6.00 154
6.0= 67.51 6.00 157
6.5= 73.58 6.07 159
7.0= 69.52 5.53 157
7.5= 85.49 5.57 158
8.0= 91.57 6.07 159
8.5= 98.01 6.04 158
9.0= 104.08 6.07 156
9.5= 110.13 6.04 157
10.0= 116.06 5.53 157
10.5= 122.17 6.11 158
11.0= 128.29 6.11 157
11.5= 134.40 6.11 158
12.0= 141.02 6.21 158
12.5= 147.31 6.29 157
13.0= 153.49 6.18 156

by the way, this was the 2nd run in the last 3 runs that i have come within a foot or two of stepping on a snake.

my first 6.5 miles took 73:58 minutes and the last 6.5 miles took just under 80 minutes. i was hoping to do the last half in the same time i did the first half. i knew i had started a little too fast to really do that. my overall pace was 11:50 min/mile.

this is the furthest i have ever ran in my life, so i was really just glad to finish the 13 miles. i can really feel today that my body is taking some time to recover, i don't feel bad, just not quite right. my legs and feet all feel pretty good.

thought of the day: "If you treat an individual as if he were what he ought to be and could be, he will become what he ought to be and could be"– Johann Wolfgang von Goethe. for some reason i like this quote.