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Late Long Run

Sunday Workout: Almost 9 miles (8 miles in about 1:23:40)

This morning Colby and I met our friends Matt and Amy on our local rail trail for our long run. Amy and I were very happy to run together after both having bad long runs last weekend.  We didn’t meet until 11:30 so it was definitely nice to sleep in and go for our run a little later than normal. We both talked the whole time and later in the run complained how tight our knees and hips felt. The guys both felt good and Matt ran 10 miles and Colby ran 11!

Colby didn’t want to feel left out on the blog so we made sure to take a picture too🙂 My camera was dead because I haven’t charged it all week, so I had to make do with iPhone pictures. Not too bad for the phone, huh?

We had high hopes of staying right around the 10 min/mile pace, but ended up slowing down a little and walking during mile 5 and 6. It was a nice change doing an out and back today because I knew I couldn’t cut the distance short like I can in my neighborhood. Once you are out 4 miles, you have to get back somehow! We got to 4 miles, walked .25 and then ran most of the end. Both of us were feeling tight in the knees and hips and I know this is because I haven’t been able to follow my training plan during the weeks.  This race plan has just not worked for me in the past few months because I don’t have enough time to run three times a week. I’m okay with it and just hoping for the best for the race. I also don’t want to push it too hard before the race on October 16 because I don’t want to injure myself. Skipping out on so much mileage is an easy way to get hurt, so I am trying to take care of myself!

The one really great thing about running on this trail is how flat it is the whole time! I’m not sure why it looks like there was a hill around the 4 mile mark, but it is very flat and comfortable to run on the gravel. When we hit 8 miles, we walked the rest of the way to the car and probably brought our total mileage to about 9 for the day. (We had walked a bit before we ran) To figure out that our overall pace for the 8 miles (even with the walking breaks) was about 10:27, I used this amazing app on my iPhone…

Does anyone use this app?? I think it is addicting and fantastic!

This is a screen capture of my phone when I put in our run for today and subtracted the walking at the end. (Screen capture: press the top right and bottom center circle button at the same time and you get a picture of your phone screen) I LOVE this app and use it all the time to figure out my pace and my goal pace for runs.

Hope everyone had a great weekend! I need to shop for some food and finish a grad paper!