total time 1:55:52. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2, and thens ee what I could do. temp was 81 at the start at 86 at the end. the dex point went up Thursday afternoon noticeably and that made things hard. At 7 miles I slowed hoping to keep the new pace the remainder of the run. I had a few breaks... at 3.4 miles to change conference sessions, then at 7 and 9 miles due to the heat. those stops were all with the clock stopped. At 10 miles I walked for 15-20 seconds with the clock running. At 11 miles I walked some and stopped the clock at the water fountain. During the last mile I walked some with the clock running too. It was a real struggle. splits 9:26, 9:13, 9:09, 9:12, 9:07, 9:05, 9:13, 9:24, 9:29, 10:26, 10:32, 11:36. after the run I was totally drenched in sweat. I had 25 oz of fluids (15 gatorade and 10 water) at drank 5 oz at every even mile (2-10). At 11 miles I had water from the fountain. Despite all of that I lost 6.4 lbs during the run.
|