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 bonesinmotion.com 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! L'Chaim! Activity Route: -- Elev. Avg: 403 ft Location: Columbia, MD Elev. Gain: -13 ft Date: 03/15/08 Up/Downhill: [+1246/-1259] Time: 08:07 AM Difficulty: 4.7 / 5.0 Performance Distance: 16.05 miles Time: 3:20:13 Speed: 4.8 mph Pace: 12' 28 /mi Heart Rate: 140 bpm (Avg) Calories: 2917 175 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 165 - 183 0h 00m 0% 0.06 mi Zone 4 146 - 165 1h 14m 36% 8.23 mi Zone 3 128 - 146 2h 07m 63% 10.93 mi Zone 2 110 - 128 0h 19m 9% 1.37 mi Zone 1 92 - 110 0h 14m 6% 0.42 mi (none) out of range 0h 00m 0% 0.01 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 11' 21 -1' 07 5.3 +0.5 141 -82 ft 2 11' 12 -1' 16 5.3 +0.5 134 +53 ft 3 14' 09 +1' 41 4.2 -0.6 142 +27 ft 4 7' 20 -5' 08 8.2 +3.4 136 +62 ft 5 8' 00 -4' 28 7.5 +2.7 135 -13 ft 6 11' 15 -1' 13 5.3 +0.5 144 +26 ft 7 12' 00 -0' 28 5.0 +0.2 142 -56 ft 8 10' 47 -1' 41 5.6 +0.7 143 -3 ft 9 17' 23 +4' 55 3.5 -1.4 140 +16 ft 10 11' 50 -0' 38 5.1 +0.3 139 -69 ft 11 2' 10 -10' 18 27.5 +22.7 149 +40 ft 12 13' 12 +0' 44 4.5 -0.3 142 +43 ft 13 15' 23 +2' 55 3.9 -0.9 142 +29 ft 14 6' 16 -6' 12 9.6 +4.7 140 -36 ft 15 12' 49 +0' 21 4.7 -0.1 141 +13 ft 16 14' 53 +2' 25 4.0 -0.8 143 -82 ft 17 7' 38 -4' 50 7.8 +3.0 141 +9 ft 18 12' 00 -0' 28 5.0 +0.2 136 -36 ft 19 13' 09 +0' 41 4.6 -0.3 140 -19 ft end 15' 44 +3' 16 3.8 -1.0 135 +65 ft Versus average of 12' 28 min/mile

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