Hi all.<br><br>
Nice running out there folks! Way to go.<br><br>
Day 7 Week 2 of the Pftiz/Douglas 18/70 plan for me. Today's plan was a 17 mile long run. I opted to do this one on pavement so that I would finish at home for Mothers Day dinner.<br><br>
It was reallly tough. My legs were still tired from last night's 12 mile jaunt on the trail. To make matters worse, I didn't eat anything this morning, so I left the house running on empty.<br><br>
A word about the mile markers in the report below: The mile markers are based off of my normal home 16 mile loop. The add-on is really at about mile 6.7, and is 1.4 miles, including a pass on my hill-repeats course. What I've done is kept the times for mile 7 and the time for the add-on. This way, the mile markers I am familiar with work out well.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 05/13/2007 <b>Time:</b> 09:35<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 17.4 miles<br><b>Total time:</b> 02:41:23.2 <b>Average Per Mile:</b> 00:08:59.0<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 164<br><b>Average HR:</b> 150<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 30.4<br><b>Weather:</b> Sunny and dry.<br><b>Temperature:</b> 57 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 63 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 25 <b>Time:</b> Start<br><b>Dew Point:</b> 18 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 13 <b>Direction:</b> NW<br><br><a href="http://www.gmap-pedometer.com/?r=712341" target="_blank">HOME 16 MILE LOOP</a> with <a href="http://www.usatf.org/routes/view.asp?rID=128356" target="_blank">add-on</a> to Beaverbrook, up hill repeats course and back to 16 mile loop.<br><br>
A tough, gut it out kind of run for me today. See, yesterday I did 12 miles up on the trail, and finished that at 5pm. Then this morning, I got out of bed and did 17.4 miles at 9:30am. My legs are definitely beat right now.<br><br>
Add to that, I went for this run without eating this morning. I did have 2 GUs during the run, and about a quart of Gatorade.<br><br>
17.4 miles is the longest run I have done since the Bay State Marathon last October.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 1 00:08:59.2 1.0 00:08:59.2 148 145 00:08:59.2<br>
Mile 2 00:08:44.6 1.0 00:08:44.6 140 145 00:17:43.8<br>
Mile 3 00:08:54.9 1.0 00:08:54.9 149 147 00:26:38.7<br>
Mile 4 00:08:54.1 1.0 00:08:54.1 148 150 00:35:32.8<br>
Mile 5 00:08:47.4 1.0 00:08:47.4 144 147 00:44:20.2<br>
Mile 6 00:09:02.0 1.0 00:09:02.0 142 144 00:53:22.2<br>
Mile 7 00:09:11.2 1.0 00:09:11.2 150 144 01:02:33.4<br>
Add-on 00:13:12.1 1.4 00:09:25.8 141 145 01:15:45.5<br>
Mile 8 00:09:24.4 1.0 00:09:24.4 148 145 01:25:09.9<br>
Mile 9 00:08:56.6 1.0 00:08:56.6 162 151 01:34:06.5<br>
Mile 10 00:08:25.7 1.0 00:08:25.7 154 154 01:42:32.2<br>
Mile 11 00:09:29.9 1.0 00:09:29.9 154 156 01:52:02.1<br>
Mile 12 00:09:14.1 1.0 00:09:14.1 157 155 02:01:16.2<br>
Mile 13 00:08:38.9 1.0 00:08:38.9 159 156 02:09:55.1<br>
Mile 14 00:09:03.1 1.0 00:09:03.1 157 158 02:18:58.2<br>
Mile 15 00:08:38.6 1.0 00:08:38.6 161 159 02:27:36.8<br>
Mile 16 00:08:42.6 1.0 00:08:42.6 155 160 02:36:19.4<br>
Recovery-1 00:05:03.8 0.0 00:00:00.0 123 125 02:41:23.2