Weather - 83 degrees, sunny, humid. Longest run of the year. Drove to Lake Mingo with Melinda for a 3 loop slog on the single track forest trails. We started at 7:00am, and I finished 3 hours and 24 minutes later. Each loop is 7.3 miles in length, with lots of small hills and bridge crossings to navigate. Overall pace was 9:18 per mile. Loop 1 pace was 10:00, Loop 2 pace 8:37, loop 3 pace 9:27. We took the first loop conservatively, coming in at 1:13. Second loop we split up and I hit 1:03. Third loop I slowed down to avoid hitting the wall, and finished in 1:09, although I bonked in the final mile. Other than the final mile I ran comfortably within myself. My previous long run was 2:30, so 3:24 is a large increase in time spent on my feet. I feel pretty good right now, I hope to have only minor stiffness for a day or two. I will plan on running easy on Monday and Tuesday, and then a track session on Wednesday. I am planning to run the Fisher 5k this Saturday. Since there will be no taper I will most likely not have as good a race as on the 4th. #233 z.m. = #146 | 