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Long Run 8-4-18

Saturday, August 04, 2018

What a great hot run this morning! We started at 5am, enjoyed the sunrise, and made 10 miles, my longest run this year. I drank 40 ounces of water on the run. Our leader did a great job with the complicated route and setting the appropriate slow pace recommended by Galloway. We go 2 minutes slower per mile on long runs than we plan to run our race so that we recover quickly. Then we slow it down about 30 seconds for every 5 degrees over 60. So those of us wanting to run the November half marathon at 11 minutes per mile are to run a 14:30-15 minute training long run pace using :30/:30 run/walk. We averaged 14:25 and we stopped a couple times but I think that is fine. We run faster on our 2-3 shorter runs each week. I plan to use :90/:30 for the Red Ribbon Half on November 11th so I practice that ratio some during the week. Right now, 2 hours after finishing 10 miles, I am feeling great!

Here's the front of my group at mile 7:

Okay, have to take another pix because everyone is here now:

Here's our route, which probably won't mean anything except to local people. It is pretty hilly for our area:

You can tell I am by far the oldest one in my pace group, but that is a good thing!

I had one not-so-good eating day this week, so this long run has helped me regain my confidence. I know I'm solidly back on the healthy lifestyle track. My weigh-in this morning of 128.8 didn't hurt either. Maintenance is on my mind; not eating more, but maintaining healthy habits. No extra bites this week. (Last time I was thinking "maintenance" I immediately started gaining.)

A week from today I'll be doing the final Watermelon race of 2018. I'm "running" with my granddaughter and she's having some physical challenges but doc has told her to go for it, but not to push if she has pain. So that's exactly what we'll do. I expect we'll run at least some of it, but walk quite a bit. That's okay. Gonna make it fun. Gonna finish with both of us wanting to do it again.

Wishing you lots of active fun today and feeling of confidence as you accomplish the feats you undertake!!
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