I was scheduled to do 13-miles to finish out my week, but being that Grellan and Thomas ran their outstanding half-marathons today in Ireland, I felt compelled to "up it" to 13.1 and join in on the fun! (I know, I know - that extra 0.1, HUGE sacrifice on my part!!)
Slight difference in our paces, however. Unlike those guys that "race" 13+ miles, I'm lucky if I can "finish" 13 miles. Since coming back from the injury I have done exactly two runs over 9-miles, one 10-miler and one 11-miler. This was going to be tough for me, especially since the course is in the trails w/ two 1.5 mile climbs at a 4.5% grade.
I did my usual on longer runs and started slow and after a few miles started ramping up the pace a bit. I was surprised how low my HR was for the entire run - average wound up being just 151. For me, that's quite low at this point in my running.
All in all, the run went fine. I finished my "half-marathon" in 1:37:55. (ave pace of about 7.5 minutes/mile) I'm certainly not used to this distance, I was feeling sore in a few areas shortly afterwards. When I get to the point where I'm doing a 12-14 miler every week I'm sure this will get better, but for right now I just need to build up the distance slowly.
Speaking of distance, my week finished up at 43 miles which is a new record for me. And several of those miles were run about or under 7 minute pace. The running for the week shaped up like this: (not including workouts @ the gym)
M: No running
Tu: 9 miles, including 5-miles @ 7:09 pace
We: 6-miles, including 3 x 1-mile @ 5:58, 5:55, 5:51
Th: No running
F: 9-miles, including 5-miles @ 6:48 pace
Sa: 6-miles easy
Su: 13-miles @ 7:30 pace
Congrats once again to Grellan and Thomas for a job well done.
9/13: weightlifting (upper-A, abs) stretching, rolling
6-miles @ 7:28 pace, HR - 146 ** Note - this is about the same pace as last Sat's 6-miler, but the HR is significantly lower this week. (last week - 153)
9/14: 13+ miles @ about 7:30 pace, HR - 151.