Saturday - January 19, 2013
Today was my weekly long, slow, distance run, or LSD. I scheduled 10 miles for each Saturday in January for these LSD runs, bumping it up in February to 12 and 14. After lunch and a nap, I popped a Gu Roctane (Blueberry Pomegranate) and drank a low calorie Gatorade, and took off. I lubed up with Body Glide and petroleum jelly, put Band-Aids on my chest, wore shorts and a long sleeve tech shirt. It was about 48 degrees with crazy wind. I was almost cold, but once I got going I was fine. I actually had trouble keeping my pace over 10:00m/m the first mile.
There were several others out running at 4pm when I started. I took the same route I tried last week, but kept going a little further today. Going nice and slow felt "easy", almost. This run was very promising. I remember running this route 6 to 9 months ago and really struggling, even at this pace and slower. I popped another Gu after an hour, which has been my "nutrition strategy" for the last year. I also wore my Fuel Belt today. I have the model with four 7 ounce bottles, which I filled with Gatorade today.
After everything was done, I had run 10.51 miles in 1:55:26, which is an overall average pace of 10:59m/m. I had an average heart rate of 153 and burned 1,088 calories. This pace over 10 miles felt really easy, even with the strong head wind for the last half. This is very promising. I have my first half marathon in about 2 months (Mini Heart Half Marathon) and I'm hoping to set a new personal record (PR).
Today was a great run. I'm off tomorrow with 3 or 5 miles of speed work on Monday. I'm excited that my wife is off work Tuesday, so I don't have to rush home after a 30 minute swim. I might be able to see how far I can go. I'm excited!
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