Sunday, March 16, 2008

TNT Long Run

Yesterday was the big 16 mile long run. Finally, a nice day to get back outside with decent weather. Probably in the low 40's at the start, low 50's by the end -- and DRY -- but very very windy!

I met the Team in Training group at 8. At the start, I was a bit behind the others, but I caught up at the water break.

In the "its a small world" department, one of the women training for the Frederick Half, Laura, went to a nearby high school to mine and her sister and brother in law were a year behind me at my school. Another woman training for Alaska lives down the street from me. It was great to be able to run with some other folks for a change and not just tied to my treadmill or ipod.

As the run went on, the winds began to kick up. Probably a good 15 mph in some of the open areas and, since no one else was running at my distance, I began to struggle toward the end, wondering what how I would ever make it another 10 miles in just 7 weeks. I felt so much weaker than my long treadmill runs.

The data here does not include stops at the water breaks. My total time to finish 16 miles was 3:40:08 -- a pace of 13:43/mile. YIKES!

(I tried out the website for the upload below. There are some other inconsistencies, such as the 19 splits below and the 85 degree temp that I was able to delte. I'm not sold on it, but it looks really really cool!)

By the time I finished, the TNT cooridnator had already called Deb to see if I had returned home and not signed out. The last 3/4 mile uphill, walking, was a killer. I was wiped.

As I loaded the data from my Garmin, I quickly realized that the difference was the elevation changes. LOTS OF HILLS! In fact, the Garmin data on my computer shows elevation changes over 3000 feet (different than the data here.) I think the Marathon course is less hilly (I hope.)

So, that's my long run for this week. Looking forward to the big 18 next weekend!


Route:--Elev. Avg:403 ft
Location:Columbia, MDElev. Gain:-13 ft
Time:08:07 AMDifficulty:4.7 / 5.0

Distance:16.05 miles
Speed:4.8 mph
Pace:12' 28 /miHeart Rate:140 bpm (Avg)
Calories:2917175 bpm (Peak)
Elevation (ft)
Pace (min/mile)
Heart Rate (bpm)
Heart Rate Zones
In Zone
In Zone
Zone 5165 - 1830h 00m0% 0.06 mi
Zone 4146 - 1651h 14m36% 8.23 mi
Zone 3128 - 1462h 07m63% 10.93 mi
Zone 2110 - 1280h 19m9% 1.37 mi
Zone 192 - 1100h 14m6% 0.42 mi
(none)out of range0h 00m0% 0.01 mi
MilePace (min/mile)Speed (mph)Heart
actual+/- avgactual+/- avg
111' 21-1' 075.3+0.5141-82 ft
211' 12-1' 165.3+0.5134+53 ft
314' 09+1' 414.2-0.6142+27 ft
47' 20-5' 088.2+3.4136+62 ft
58' 00-4' 287.5+2.7135-13 ft
611' 15-1' 135.3+0.5144+26 ft
712' 00-0' 285.0+0.2142-56 ft
810' 47-1' 415.6+0.7143-3 ft
917' 23+4' 553.5-1.4140+16 ft
1011' 50-0' 385.1+0.3139-69 ft
112' 10-10' 1827.5+22.7149+40 ft
1213' 12+0' 444.5-0.3142+43 ft
1315' 23+2' 553.9-0.9142+29 ft
146' 16-6' 129.6+4.7140-36 ft
1512' 49+0' 214.7-0.1141+13 ft
1614' 53+2' 254.0-0.8143-82 ft
177' 38-4' 507.8+3.0141+9 ft
1812' 00-0' 285.0+0.2136-36 ft
1913' 09+0' 414.6-0.3140-19 ft
end15' 44+3' 163.8-1.0135+65 ft
Versus average of 12' 28 min/mile

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J~Mom said...

Looks like the perfect speed to come and run with the Tumbleweed Running Club someday! :>) Great job!!

Robert Barker said...

Great job making it through the 16.

Dan Seifring aka "OBRATS" said...

You Rock Jeff. Keep it going. In 7 weeks you will be a MARATHONER.

Chief Wahoo said...

Way to get it done! 16 miles!

You have to love the hills...embrace them as your friends...just kidding...hills at the end of a long run suck!

Kim Herring said...

You know what I find absolutely amazing - you burned almost 3000 calories during this run. That is just amazing and if you really don't think about that and fuel properly (which I think a lot of people don't think about it) you can have a VERY tough run.

Keep up the awesome job!

P.S. We had snow Sunday morning and by 1pm it felt like Spring - screwy weather!