Kathy is my training teammate, my slug sister, my coach companion, my pig pal. She is also a magnificent mother. This week she drove out East to help her daughter and son-in-law move from Virginia to Pennsylvania. I had a weekend filled with family obligations that left this morning the only time for a long run. It was also the first long run in a while by myself. I had overnight house guests. Is it rude to leave them? I let them sleep and I got up early and quietly got of the house before they got up. I put in my 15 miles and when came home Jim had made them pancakes and sausage and cleaned up the kitchen.
My run was a little too fast. I know these long training runs are supposed to be slow. Here is a review of my run:
Mile 1 - 11:07 pace - pretty good maybe a little fast.
Mile 2.5 - I realized I had been forgetting to walk. Going too fast. This is why I need my slug sister. She keeps track of the walk/run.
Mile 3 - Temperature was in the low 40s when I started. I was dressed for cool weather. Took off my ear warmer.
Mile 4 - Took off my gloves.
Mile 4.5 - Put my gloves back on.
Mile 5 .5 - Took my gloves off again.
Mile 6 - Put my gloves back on.
Mile 7-12 - Cruising along enjoying the day.
The last three miles were supposed to be at race pace. I was trying to hit ten minute miles. My last 3 miles were: 9:56, 9:57; 9:51. I finished feeling strong and fresh. I felt I could have run further and faster. Final was 15 miles at average 10:26 pace.
I decided to Park at Sherman Beach and run to Rockwood Reservation. This meant that I did not go back to the car mid run. I decided to put a bigger water bottle in my hip belt. The water bottle was one that I had used on my bike. It was okay for a bike where it is upright in the bottle holder. In the horizontal position in my belt it dripped water on my butt they entire run. This is why it is important to audition gear and clothing before race day. This water bottle flunked big time.
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