Yesterday marked the longest long run I'll be doing before the LPR 10-Miler. I'd hoped to be up to 16 miles by this time but, as my longest prior continuous long run was merely 12 miles, I decided to play it safe and do 14. Embarking by the old Callaway Food Lion, I took up the all too familiar turf of 249 — and got succinctly soaked. The rain was coming down so hard during the first two miles of the run that I could barely see what was going on around me! Upon passing the Valley Lee post office, however, the precipitation completely ceased. I'd been maintaining a moderate pace all the way to my U-turn at mile seven — a point just a few fathoms shy of the turn for Lighthouse Rd — yet now I endeavored to bring the pace below 8:00/mi, hoping to achieve major negative splits. That lasted for perhaps three miles before I began to falter. Soon I was struggling to keep the pace sub-9:00/mi — especially whilst climbing that long, arduous slope that begins by the "Callaway 3 Miles" sign. Thankfully, though, I found another wind in the final two miles (just when it started raining again), and ultimately I finished in 1:56:55 (8:21/mi). That gave me 31.5 for the week. I'd hoped to be averaging over 40 by this time, but let's just say that I've suffered a number of setbacks and inconveniences over the past few months. My exercising was far from over at that point. In fact, as soon as I completed my run I had to race down to the water at St. Mary's College (via car, of course), where my dad was waiting with my kayak atop his truck (his band was playing nearby at the River Fest, being held in Historic St. Mary's City). I did about two hours here and there around the waterways of the college and ye olde City. Compared to all the running I’d just done, it was quite relaxing — although I did feel rather famished (I’d had nothing but peanuts and pretzels to tie me over) and weak in the arms (at least my legs were being completely rested!). The highlight of this kayaking excursion was sneaking under the two Rt. 5 bridges to explore the sheltered watery domains beyond. The first led to a long, winding reed creek — throughout which evidence of coastal flooding was clear to see. And to get the second — the pond in the midst of the campus — I had to duck my head way down to avoid getting bonked by that rotting foot bridge that offers less than three feet of clearance between wood and water. Oh, and I also cruised right past the grand historical ship (upon which a horde of Asian tourists congregated), getting a water view of the monstrous, zigzagging handicap ramp that’s part of the Thanksgiving 5k course (the sound of much festivity was roaring from up top). After all the solitude intrinsic to my previous water outings, it was indeed a fun change of pace to be out there with so many other patrons of the waves — ie, fellow kayakers, the SMCM sailing team, surfboard canoers (a new sport?), swimming bohemians, and all those aboard the Dee of St. Mary’s (I think?) yacht.

Ah yes, I couldn't quite recall whether it was the Dove, the Ark, or the Mayflower (although I'm fairly certain the Mayflower was a pilgrim ship way up north).

Ah, I do recall receiving a honk or two during the course of my run! I really thought about advertising the run for group potential beforehand but, as late as 10 a.m. Saturday morning, it was still up in the air as to what time the run would actually happen. And the rain cast a murky pall on things. Hopefully the coming weeks will see a renaissance in our fitness conviviality. I'd still like to launch a kayak voyage from Ed's dock sometime!

Using the same "neighborhood track" that I did last week, yesterday evening I ran five miles of intervals --- although at relatively mild paces. The basic idea was 1 X 2 mile @ 10k pace + 1 X 1 mile @ 5k pace + 1 X 2 mile @ 10k pace (a sandwich of sorts). The times were all a bit slower than I should have liked: 13:28 (6:44/mi), 6:22, 13:25 (6:43/mi). Actually, 6:43/mi is exactly what my most recent 10k was run at, and 6:22/mi is faster than my most recent 5k pace. So I suppose I was right on track with what the workout called for. And with the addition of a 1.5-mile warm up and a brief half mile cool down, I had exactly seven miles for the day. I relished the temperature's cool crispness --- but not the rapidly descending darkness.

40 miles in three days is quite a tally!

I've still sore upper legs from my long race last weekend. I signed up for the 10-miler months ago, so I'll do it no matter how I feel, but I may not race it as fast as I'd anticipated if I'm still sore.

Well, 6.5 is pretty close to your 10k pre-race tradition. Phil and I ran yesterday and agreed that the weather was not as delightful as it has been lately, but that a month ago we would have thought yesterday's weahter was gorgeous.