Runkeeper is down and so I cannot post my results. But here are the basics:
Distance: 7.15 miles
Time: 1:26:11
Avg Pace: 12:03/mile
Avg. BPM (New!): ~166 (more on this later)
Peak BPM: 181 (I think)
So today was my first "long run" - on schedule to do 6-7 miles. I've done 7 miles previously, when I was training for that 10K-that-became-a-5K, so I knew I could do it.
This morning was mercifully grey, rainy, and windy - a miracle for August. I woke up at 6:30 to the glorious sound of my coffee being ground and brewed, and took Miss Priss out for a morning walk to loosen up the joints. Came back and alternated a cup of coffee and water, along with my balance bar. Around 7:30, I strapped on my brand new heart rate monitor, turned on my tunes, and headed out.
So that heart rate monitor is a new acquisition. I've been concerned with my hill work that I'm over exerting myself, and wanted to check and make sure. So I invested $35 and bought a real simple one on Amazon, the Timex T5G941 Heart Rate Monitor Watch. It comes with a watch and a chest strap to keep track.
Now, I goofed and accidentally started it again when I quit running, so I don't know if my average or peak are right. What I do know is that every time I looked at my watch, I was somewhere around 160-165, and when I did run up the one hill, I did see a 181 at one time.
But I digress, back to the run!
The first mile was awful - I was creaky, I was sore, my left knee was bothering me, and I wondered if I was going to finish. I run this mile at least three times a week as part of my normal 5k run, so it's pretty familiar to me. I tried to quiet down and just run, and before I knew it I was at the Woodrow Wilson Bridge and turning downwards. Glorious wind, GLORIOUS WIND blew in my face, and it started to rain. I love running in the rain; it's so cooling and refreshing.
I turned into Old Town Alexandria and was reminded again why I love where I live. Beautiful old townhouses greeted me as I jogged on, right around 5mph. Down on Wilkes St, there is a small tunnel that takes you under the big hill in Old Town Alexandria that runs the length of the city. I think it might be an old railroad thing, but I've never gone to look. Should probably do that.
During this point, my left earbud crapped out on me, which was very sad, but I kept going anyways. Really, Steve, can we please hurry up with that iPhone 5? My 3GS is dying over here.
Then I was on Union Street, right by the water. I took a detour down a gravel path and ran right up the water, which was high from the rain. Then, back on Union, I crossed King Street, and headed towards Oronoco Bay Park, taking another detour on the gravel. Surprisingly, I had gone about 3 miles at this point, and was still feeling good. I went up my first hill from Oronoco Bay Park back onto the Mount Vernon Trail, and watched my heart rate spike from 165 to 175. Definitely felt it in my head as well - something to keep an eye on.
Kept going all the way to the 3.5 halfway mark, and then took a minute to stretch the knees and drink some water. I had filled my two water thingies with NUUN-water that had been diluted (not intentionally, but it was dark and I was filling all of my water bottles and didn't realize it until it was too late). I actually liked having just a little bit of NUUN; it was so cool out I wasn't sweating nearly as much as I have been.
Starting the long 3.5 miles back, I felt a bit sluggish getting back, but worked through it. My one working earbud was floating easy slow running music, which is the best for longer runs. I had run a little farther than 3.5 miles, just in case I took a shorter route back. I hate having to run past my house in order to get a full mileage in.
Back on Union Street, past King Street, and into the residential area. I passed these two guys who I think I had passed on the way in, and they were walking, up to the point where they saw me, then they started running again. They turned up hill, and I decided to take a detour closer to the water around Ford's landing.
That's my favorite spot in Old Town and I am reminded again of how much I miss living near the beach. Around the townhouses I went, taking stock of the WWB nearby, and gauging the slope of the bridge for the race. I also decided that I need to figure out exactly where the race is going to end, and run at least three times past that point.
Up ahead, there was a muddy, unpaved hill, and I made the strategic decision to walk up it. Not worth destroying my ankles. Then I continued past Lee street back to Royal , and back to the Woodrow Wilson Bridge.
To get back to the Mt Vernon trail, you have to climb up a big ol' hill (not as bad as the Hill of Doom (R)). I made the decision to run up the hill, watching as my BPM went from 165 up to 180. But kept going!
Then it was an easy run, and I realized that I was actually .25 miles farther than if I was running a 5k, which meant that I could run 7.25 today if I were to run the whole thing. That makes the last mile and a half a lot easier when you realize it's only 1.25 miles instead.
It wasn't until I was at 6.75 that I started to feel myself dragging al little bit, and it was the first and only time I had to tell myself to not quit. That, in and of itself, is an accomplishment for me.
I saw those two guys again, walking, and took great pleasure in passing them as I dashed to victory.
All in all, I did 7.15 miles today, and then came home and was licked to death by Miss Priss. Did perhaps 15 minutes of stretching afterwards, and put on the ankle brace, as my right ankle felt like it was swelling a little bit.
I feel incredible about my run today, and after this entire week, I feel like I can do this half marathon. I won't be the fastest, but I will be able to run the whole thing. I also have decided that I kind of like longer runs. I can get into a rhythm and just let my mind wander.
So that's all for today, friends. I'm feeling a little sore in the joints, but working to stretch them out (probably put some ice on the knees as well).
Actually thankful for tomorrow's rest day.
/W
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