Notes
Not a particularly good long run. Started out ok, maybe too fast for the distance which is why I suffered in the end of the "run" - I say that because the last 4 - 5 miles where more like a falling forward shuffle, hence the poor quality rating of the run overall. I basically utilized the Galloway run/walk method a couple of times in this run and I also stopped at the fire station at mile 16.20 to pee, ate some mini candy coated kisses (they did not sit very well), and get some water. Everything from my abdomen down hurts. My knees are throbbing, my low back is all jambed up, my left hip is a mess, and my legs and feet are just generally trashed. By far the hardest run I have had to date. I hope the quality of these runs improve or I would think I am in serious trouble.
Splits:
1: 9:12 - entirely too fast dummy!
2: 9:21 - more in the realm of reality, but still too fast
3: 9:26 - starting to realize I have a LONG way to go
4: 9:33 - yea, you ain't as tough as you think
5: 9:38 - getting there
6: 9:41 - now you're about where you should have started doofus
7: 9:39 - good consistent pacing
8: 9:32 - ooh, that gel was good, thinkin' you're all tough again
9: 9:42 - this is a long run
10: 9:44 - should have tried to have this as consistent pacing
11: 9:52 - see, I told you you went out too fast
12: 10:32 - had to walk a bit now did we?
13: 9:50 - took another gel and water on this mile
14: 9:38 - gel make um feel better, I cans run faster
15: 9:45 - that doesn't last long
16: 9:59 - maybe you ought to think about this range for consistent pacing next long run
17: 10:21 - feelin' hammered again, eh? Thank goodness the fire station was on this mile
18: 9:50 - just finish
19: 9:43 - pass Kathy runnin' Meeka on her first mile of 4, she's all fresh and crap asking how many I have to go as I feebly raise one finger and mutter "one"
The upsides: 1. I finished! Thought about bagging the run at mile 9 - the first time I passed by our road and
2. It was an absolutely gorgeous day - clear blue sky, sunny, and cool, with light winds.