With the completion of today's 19 mile long run, I have finished a 46 mile running week (actually ran a total of 46.5 miles) in celebration of my 46th birthday. And what a week of running it has been!!! Overall, my runs have been strong and felt really good! Even today's 19 miler.
As has been typical recently, I was up while it was still dark and outside my driveway waiting for my Garmin to find the satellites at about 5:30 am. A bright, nearly full moon was beginning to set in the west. A bit of a late start with the distance I had to do - I was not likely to finish much before 10 am. The temperature just before dawn has been around 75 degrees (today was no exception). The reprieve I got was that it was not quite as humid as it has been lately. That made a big difference!
The first portion of my run was mostly in the dark. Since I am on the sidewalk I don't usually worry about traffic except for the occasional car coming from the side streets. I have started wearing a reflective "thing" (not a vest but just straps that lay over my shoulders and around my waist) so that any car coming would light me up like a Christmas tree. I figure it is better to be really visible and safe.
I ran the first 10.5 miles in just over 2 hours before stopping at the house for refills. This part of the run went really well. I was running comfortably and my heart rate was in the mid 140's - in a good part of my aerobic zone. I felt I had plenty of gas in the tank for the other 9 miles. The difference was that the sun had risen and it was going to make things more difficult for me!
I continued to run conservatively...running 5 minutes and walking 1. I didn't really start to "feel it" until around mile 14. My walking breaks got a bit slower which made my overall pace slower. Around mile 16 is when I started to have that "I really want to finish this" feeling - which is pretty good, since my last big run was 17 miles.
I was able to maintain my run 5 walk 1 pace until the very last mile, where I snuck an extra walking break before finishing the last .2 mile strong. I stopped the Garmin at 19.14 miles and walked the remaining .1 miles to the house. The finish time was 4 hours, 9 minutes, 5 seconds - a 13:01 pace. I was happy with the result and how good I felt throughout the run.
The overall stats:
4:09:05 / 13:01 min/mile (faster than my pace for the previous 17 miler)
AHR 149, MHR 173 (really good AHR)
3228 calories burned (according to Garmin)
6 Clif Shots, 64 oz of water
Ice bath afterwards
Beginning temp: 75 deg F
Ending tem: 84 deg F