Long run. Described by one word: woof. Got up early today to pick my parents up at the airport (90 minute drive each way). Then went over to help a friend move for a couple hours. Then went home and ate kind of a lame lunch. Digested for an hour, then started by long run at about 3PM. Fortunately it was not too hot out today. But I was probably undernourished and underhydrated before starting the run today.
I needed some tempo miles, and originally intended to do some sort of downward ladder. I was not in the mood, though, and didn't have a lot of spunk today, so I had to trick myself. I made a deal with myself: I'd do 5 miles at Tinman pace, and then take it from there. If it was terrible, I'd stop and just jog the rest. If it was okay, then I'd extend the workout to another 4 mile MP after 2 minutes recovery. If that was terrible, I'd stop, but if it was okay, I'd do 3 miles at MP. Then 2 miles. Then 1 mile. So a 5-4-3-2-1 ladder, with an "opt-out" at any desired increment.
The first 5-mile segment wasn't so bad (6:15, 5:57, 6:15, 5:54, 5:48). Felt like I definitely had some marathon pace running in me, and decided to do more. Recovered for two minutes then did the 4-mile MP segment (5:30, 5:27, 5:30, 5:29). Decided that wasn't so bad, and continued with the next segment: MP for 3 miles (5:25, 5:26, 5:45). This went decent, although the last mile was slower due to getting a little bit lost and having to backtrack (new route today), and also starting an epic bonk. During most of the 3-mile segment I was confident that I would extend the workout to the next segment of 2 miles @ MP, but went I started by 2-minute recovery jog, I soon realized that I was completely done. Legs were gone, and I was in bonk mode, something I haven't dealt with in a few years. The bad news was that I still had 7.5 miles until the run was over, but I just tried to keep a decent pace home. Somehow hung around 6:50-7:10/mile for most of the rest of the way in (22 miles total), but it was a terrible feeling. Averaged 6:20/mile for 22 miles. Today's route was very flat, except for the last 2 miles back home, so that helped. Stopped at Mack Park to rehydrate, and that helped a bit. I generally don't take water or gel during these long runs, but it would have made today less painful. Glad it's done. First 100-mile week since September of 2007.
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