I'm planning my long run for Sunday morning. I expect to head out around 6:30, running first to San Dieguito Park in Rancho Santa Fe to try to catch the start of the San Dieguito Half Marathon. I might want to run that race next year. I probably could have run it this year, but chose not to spend the bucks. Still, I'd like to get a feel for the atmosphere, so that'll be a short intermission for me if I can time it right, and good spot to pick up some water. Then on to San Elijo lagoon and up to Encinitas, for a total of about 16 miles. Joan and the kids will meet me at the Potato Shack for Valentine's Day breakfast. I feel ready.
I practiced an easy 9-minute/mile pace during today's 5 mile refresher run. Quin went with me on his bike, serving as my pace coach. Lake Miramar has each quarter mile marked, so I gave Quin a card on which I'd written the timetable, with each 1/4 mile incremented by 2:15 so that he could check my time against the planned pace. I had a really tough time keeping it at 9-minutes. I wound up with an average 8:45 pace and was about a minute ahead at the mile 4 post. During this very relaxing short run I worked on form and watched my heart rate, which hovered around 70-75%. Was able to carry on a conversation with Quin quite easily. Legs felt fresh and just wanted to run. I gave into the urge and ran the final mile quickly.
That final mile going CCW around the reservoir only took me 6:45. I was surprised I was that fast. I felt like I could have run another 5K at that pace. I mapped the route out, though, and I think that last mile is mis-marked. It looks like it's only .92 miles, so that would work out to a 7:30 pace, which seems more reasonable.
Whatever; it was a very pleasurable run and I loved having Quin along with me. The weather was flawless. I also wore the old Sauconey's and my ankles feel great. I'm going to wear them tomorrow too on the long run. I'm confident I'll finish the 16-miles as long as I can hold that comfortable, leisurely 9-minute mile pace. The only think I haven't figured out totally is water. I can't really stash any water unless I want to get up an hour or so early and drive the route. That's the problem with a long one-way route. I'm not running with the Camelbak. Did that last week and, while it was nice to have the gear, it weighed me down and made the run tougher. Eventually I'm going to have to break down and get a water belt; probably an Amphipod. Sure wish Sports Chalet would send out a coupon. Haven't gotten one in awhile.
Good day today. Good day.
