OBJECTIVE
16 mi.@ 8:24-54/mi. w/last 2 mi.@ 7:55/mi.
ACHIEVED
16.01 mi.@ 8:18/mi. w/last 2 mi. 7:53/7:32
5:36 AM 78° 89% 1 mph
Stacey Almond hosted Steph's group for a long run at Hershey Park this morning. Stacey runs with Steph's group downtown occasionally. Along with her today was Steve Brammer who may ??? have won this year's New York City Marathon 50-59 age group and a strong runner named Kevin. Joining the run from Stephanie's group was Laurie, Stacey, Stephanie, Randy, Jonathan, William, and me. Our merry band got started down the trail in the dark around 5:30 AM. I decided I'm not fond of running in unknown terrain in the dark. The path was okay but I seemed to find a few uneven spots.
After a little over 2 miles, we ran repeats on a long hill. We did 10 from about 2 miles total up and down. Knowing that this is my longest run since the Ogden marathon and since I just did intervals on the track on Wednesday, I did not push myself on these. Before we were finished I was near the back of the pack.
From there we headed out a long paved trail that generally parallels I-10 leaving Houston. Somewhere around 5 miles out, an injured runner from KatyFit was manning a water station. I had a couple cups of Gatorade. It was very nice for him to be there. Stacey runs and coaches with KatyFit so we were welcome to share their refreshments. From there we turned and went out a long dead end road until we came to a failing bridge then turned back.
There were a bunch of runners and bikers along the paved trail on the way back. Going out, I stayed with Stephanie and Randy most of the way to the Gatorade stop. From there I was with Jonathan to the bridge. On the way back, I was with Stacey and Randy to the Gatorade truck. From there I was alone until about 2+ miles where the group stopped for a rest hydration break. Jonathan and I hung back for William after the others left. Once William joined us, we walked a bit then started back. I asked Jonathan to keep us on a 7:55/mi. pace which he did ... much easier for him than me! Right before the end we passed the others. Stacey and Steve were heading back for William.
KatyFit has a bunch of people participating in their program. It was like a post-race event afterwards. I helped myself to some Powerade but passed on the core stretching. Hung around a bit and chatted then headed home.
I generally felt okay today. It was a long run but I had no hint of IT band issues. For this I am ecstatic. Hopefully everything stays that way. I still need to build endurance for St. George. The long runs are now the most important part of my training.
Once at home, I took an ice bath but didn't get it quite as cold as I wanted so I'm not expecting the full benefit.
On a side note, it's Christmas in July at our house. Paige got a new car this afternoon. She ended up with a 2005 Buick Rendezvous which is what she wanted. ... Buick ... we must be getting old!
PRE RUN
water & oatmeal w/flax & turbinado
POST RUN
Accelerade, 2 SlimFast, water | 