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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
9/30/13 9:23 A

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Very good longer run. I'd say - a smart choice for intervals.

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel

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NATPLUMMER's Photo NATPLUMMER SparkPoints: (342,909)
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9/30/13 8:47 A

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If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham

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JUNEPA's Photo JUNEPA Posts: 12,824
9/30/13 1:02 A

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Interesting choice of intervals.
Way to go on your run !!

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.

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9/29/13 8:56 P

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Good run! Temps in the high 70s low 80s here this morning, and 100% humidity.

Houston, TX

"May there always be sushi at the finish line!"

TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
9/29/13 7:43 P

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Lows in the 50s and highs of 70's is what we are getting in Philly. Glad your recovery is continuing. Sounds like a good run.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team

March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
9/29/13 7:29 P

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Long Run
Time: 3 hours
Distance: 13.27 miles
Location: West Rim, Ledge Mtn
:20/:60; :20/:40; :20/:60

Mile Splits: 15:03 / 13:37 / 12:43 / 13:20 / 13:49 / 13:07 / 12:42 / 13:03 / 13:45 / 13:14 / 13:58 / 13:38 / 13:57

Notes: I got lucky with the weather today. A front came through last night bringing rain and lower temps. The forecast was for it to stay below 75 all day and that proved to be true. It is a one day respite. The high tomorrow is supposed to be 90. However, another front is coming in a week or so and when we get back from Maine, it is supposed to be much cooler -- nights even into the 50's. Maybe fall will finally get to central Texas.

It was right around 69/70 when I started, very humid, of course, with a heavy overcast. The air was heavy, heavy and it actually rained lightly off and on during the first half of the run. The cloud cover started to thin out later in the run and it warmed up a little, but not much. The sun broke free just as I was finishing (dodged that bullet!)

I am still taking antibiotics for a respiratory infection, but most of the symptoms have abated. I didn't have any problems with coughing, but I did have a little chest congestion which interfered just slightly with my breathing, which I noticed was more shallow than usual. Very occasionally at the beginning of a walk break, I had to make a small effort to get a complete breath. Fortunately, I had decided coming into the run to keep it very slow and was using :20/:60 intervals for the first 6 miles. So the shallow breathing wasn't an issue and I didn't really notice it except when I was climbing hills.

I stuck with my slow intervals, but I also took advantage of the terrain to do a little more running on down hills. That explains the inconsistency in pace from mile to mile. After mile 6, I switched to :20/:40 and stayed with that through mile 10.

My chest congestion increased gradually over the course of the run. Although it never got really bad, it was enough that by mile 10 I was noticing the shallow breathing again. The heavy, damp air didn't help much either. Since this run was all about time on my feet and not pace, I switched back to :20/:60 and that was enough to resolve the breathing issues. However, I could tell, overall, that not getting my full breath over the course of the run did have an effect on my energy level. I'm pretty sure that if I had started the run at a pace closer to what I usually run for long runs, I wouldn't have lasted the full 3 hours.

But I did last for 3 hours and today's average pace, slow as it was, is good enough for a 5:55 marathon, so that takes the psychological pressure off. I'll be able to breathe fully by the time I get to Wineglass.

Edited by: LIVE2RUN4LIFE at: 9/29/2013 (19:33)

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You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
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