Longest run since December

Friday night I ran a long run of 12.1 miles in 1 hour, 46 minutes, and 04 seconds, @ 8:46 minute per mile pace. The weather was clear, with winds from NNW @ 7mph. The temperature was around 41 degrees, but it felt like 37 degrees. Pretty good weather for running. This is so far my longest run since the White Rock Marathon back in December.

I decided not to wear a wind breaker jacket, gloves or even a cap. I was wearing a long sleeve cotton shirt (from the White Rock Lake Marathon) and running shorts. At the start of the run the cold weather was noticeable, especially since I was running against the 7 mph wind. Into the second mile, even with the wind, I no longer noticed the cold. In fact, by the halfway mark of the out and back course, I started to feel the perspiration around my forehead/temple area.

With the wind behind me, I ran the "return" leg (6 miles of mostly all up hill course) as best I could. Each of the return leg miles were all at least 1 minute and 18 seconds of their respective "initial" leg miles.

1. 8:25.35, 08:25.35, 1 mi 8:25 / mi.
2. 8:11.75, 16:37.10, 1 mi 8:12 / mi.
3. 8:00.60, 24:37.70, 1 mi 8:01 / mi.
4. 8:27.43, 33:05.13, 1 mi 8:27 / mi.
5. 8:42.97, 41:48.90, 1 mi 8:43 / mi.
6. 8:39.84, 50:27.94, 1 mi 8:40 / mi.
7. 8:45.90, 59:13.84, 1 mi 8:46 / mi.
8. 8:41.12, 1:07:54.96, 1 mi 8:41 / mi.
9. 8:56.90, 1:16:51.88, 1 mi 8:57 / mi.
10. 9:18.67, 1:26:10.56, 1 mi 9:19 / mi.
11. 9:36.71, 1:35:47.27, 1 mi 9:37 / mi.
12. 9:28.63, 1:45:15.90, 1 mi 9:29 / mi.
13. 0:48.60, 1:46:04.51, 0.1 mi 8:43 / mi.

After the run I cooled of with a 10-minute soaking of cold tap water filled tub. The water was colder than the outside weather as it caused my legs to shiver, then my teeth. I got use to the cold water about half way through the soaking. I was glad once the 10 minutes were over. I headed straight for a hot shower to warm up my core. Lets see how much faster I can recover with this process.

Next week is a taper (low mileage) week, as Saturday I will be running in the Surfside Beach Half Marathon. This is going to be an interesting race as it is entirely run on the beach. Yes, that means running on sand. Firmly packed sand. Packed enough that previous runners have mentioned that after the race they did not have sand in their socks or shoes.

An easy recovery after this race is also expected, according to previous runners. Sunscreen and sunglasses is must for this race. With sunglasses serving a dual purpose; one to keep the blowing sand out of your eyes (if the wind is pretty high enough), and two to keep the sunshine down to a minimum. You are after all at the beach!!

Enjoy!!