Note: lots of unfit people at airports!
With 3-weeks until the marathon, Bill planned a final LONG run for us. Bill, Mike, Chaz and me for a 23 miler. I was a bit concerned that my lack of running might really hamper me. Bill and I met at 5 AM at his house. It was still completely dark (night time with stars) and 39 F, 84% humidity. Chaz and Mike were starting an hour later since their faster runners.
I worn a winter hat, three shirts and gloves...and shorts, socks, shoes and water belt.
First 4 miles were in complete darkness. We ran a 9:10/mi pace. The next 6 miles were around a 9:25/mi pace. No specific reason for the slow down. We were talking. I thought it was faster, but we were just strolling alone.
Mile 11 was a 10:26/mi. We stopped for water.
Mile 12 & 13 were back to a 9:15/mi pace
Mile 14, 15, 16, 17, 18 were a 10:00/mi pace. This was all an uphill grade. We stopped for water once. I didn't realize at the time it was so slow. Heart rate was only 141 bpm so I wasn't working too hard. We were talking and not paying attention to the time.
I joked to Bill that we should mock "the wall" and pick up the pace. We both felt good. No wonder with a 10:00/mi! We picked it up. Mile 19 was 8:58/mi
Mile 20 was very hilly and 9:26/mi
Mile 21 was beyond hilly AND included a 40 ft stair climb up a look-out tower. A bit insane with total time of 12:41/mi for 230 FT vertical climb over that one mile. I snapped a picture with my Treo 650 from the top.
Back down the stairs and down a curving road we did mile 22 in 8:05. What a crazy way to finish a long run.
Oh not done yet, mile 23 had another nice big hill but we could taste chocolate milk waiting in the cooler. 9:09/mi pace. It really is a pretty good size hill.
|Total Time (h:m:s)||3:40:28||9:33 pace|
|Moving Time (h:m:s)||3:37:45||9:26 pace|
|Distance (mi )||23.08|
|Moving Speed (mph)||6.4 avg.||10.0 max.|
|Elevation Gain (ft)||+3,176 / -2,959|
|Avg. Heart Rate||143 bpm||Zone 3.7|
|Temperature (°F)||38.8°F avg.||42.8°F high|
|Wind Speed ( mph)||SSE 2.0 avg.||SSE 4.6 max.|
It was a good way to start a Saturday and a good final long run prior to the marathon!