It's a Long Run!

Early morning start from Bill's house (with Bill) to do a long run as a marathon build-up.

Start Time:	Aug 11, 2007 5:35:05 AM
Finish Time:	Aug 11, 2007 9:18:23 AM

Temperature was about 65F with 94% humidity.


The first 2 miles were a 9:08/mi pace. Bill wanted to pick it up so we dropped to 8:30/mi for the next 2 miles.

Knowing that this was a long run and it was very humid, I decided to let Bill run ahead. He disappeared off into the horizon over the next few miles. I slowed to an 8:50/mi pace for miles 5 thru 11. The temp had warmed up to 70 F.

I re-filled my two water bottles at mile 10 and said good morning to Chaz. He spotted us a 30 min start, but had already caught me. With full water bottles I continued on at a slower 9:30/mi pace for mile 12-15.

I took my shirt off at mile 16. Rung it out as it was soaked with sweat. Mile 16, 17, 18 were 10:00/mi pace. It was now 75F with 70% humidity.

The big milestone ahead was a 45-foot observation tower atop a high hill at mile 21. I was eating up the miles slowly, but feeling good. I reminded myself it's a long training run. It's not supposed to be too fast.

Mile 19 and 20 are 10:00/mi again. Good steady pace in this humid weather. I'm staying hydrated.

An insane hill that seems to never ends to reach the base of the tower. Mile 21 takes 12:30...but the hill is insane after all this running. 300 ft climb in elevation in one mile AND then up the 45-foot tower!

I looked out at the view for 3-4 mins.

Still have 2 miles down the tower to the parking lot where the van is parked.

Mile 22 breezed along down hill at 8:39/mi.

Mile 23 was yet another vertical climbed of 80 Ft then a little downhill sprint to the parking lot. Done with 23 miles in 3 hours 43 minutes. Temp is upper 70s.

It was a good long run. A really long run!

By the way, I've got a new Garmin 305 watch. Here's some additional stats from this morning's run from it:

Summary Data
Total Time (h:m:s)	3:43:18	9:40 pace
Moving Time (h:m:s)	3:38:34	9:27 pace
Distance (mi )	23.09
Moving Speed (mph)	6.3 avg.	12.5 max.
Elevation Gain (ft)	+3,310 / -3,103

Time Data	Total	% of Total
Total Time	3:43:18	100.0
Moving Time	3:38:34	97.9
Ascent	1:24:26	37.8
Descent	1:26:12	38.6
Flat	0:47:56	21.5
Stopped Time	0:04:44	2.1
# of Stops	3	--