Whew! I'm going to pay for this one. This was my longest run since the marathon in January! I've been LAZY!
I ran with my group, and we had about 10 people: a good turnout. We started at 6:30, but we are going to have to make it earlier with this heat. One hour after I finished, it was 81 degrees, which doesn't make sense because I was SO hot during the run. I have been running fine in well over 80 degrees lately, so I'm not sure why I felt so hot today.
I really struggled to maintain a 10:00 pace for the first half. I hit the five-mile mark at 50:31, only because I ran two miles with a couple of people who were running about 9:45 pace. I was able to really pick it up (relatively) in the second half, and I ran the last five miles in 49:00. Miles 9 and 10 were 9:38 and 9:19. Total time was 1:39:31, with an average pace of 9:57.
My legs and knees are sore now, and I'm very salty! I am going to keep the mileage constant around 30 miles for a couple of weeks, until my body feels more comfortable with the increased mileage. Then I'll start following my brain training program to a T, which will have me up to around 60-mile weeks during peak training-whoa! I really want to be back to the level where I was 2-3 years ago, when 8:00-9:00 was my normal, easy pace, even with relatively inconsistent training. I'm not sure what has happened over these last few years. |