Del Sur Loop Quick Synopsis

Completed a strong 10-mile run today.  The last time I tried to go 10 miles (June 26th) I struggled.  Today's route wasn't as difficult, but it wasn't a cake walk either.

Mile 1: As usual, took time to get the kinks out.  I hate getting old.  Used to be I could just hit the pavement and go.  Now, it takes me time to get revved up.

Mile 2: Was intending to stick to a 9-minute mile pace, but found myself ahead of plan.  Mile 2 was all flat and quick.  Overcast and cool; running west into a slight headwind.

Mile 3: Took a quick 30-second water break at a park in Del Sur and then picked up the pace, reaching Cam. del Norte ahead of schedule.

Mile 4: Descends down to the river bridge and then a long, steady climb up to San Dieguito.  Exhausting, but felt strong.

Mile 5: Flattens out along Del Sur Blvd.  Had stashed 16oz water bottle, and needed it.  Was getting warm.

Mile 6: Probably about 2 minutes or 1/4 mile ahead of plan by the overpass.  Didn't realize the amount of gradient.  Starting to feel the struggle.

Mile 7: Finished of the water and turned left on Carmel Valley, beginning the start of a 2-mile climb.  Channeled Andy Schleck and Alberto Contador for inspiration...even though I'm running, not cycling.

Mile 8: Steepest part of the climb.  HR up in the high 160s and peaking around 172.  Strange, but my heart and lungs don't feel that strained.  My legs, though, are burning.  But I'm churning.

Mile 9: Picked up the 2nd stashed water bottle and walked for 60 seconds while drinking half. All downhill from here.  Tired, but not wasted.

Mile 10: Finished strong.  Wasn't running for time, but recorded 1:23:00 flat. Not the fastest time for 10 miles, but pretty good considering the hills. 

One of the lessons learned from the marathon training is that I need to train my fat-burning abilities more.  Running at 85%+ works the glycogen-burning and anaerobic systems, but I really need to work on my aerobic capacity and learn how to increase my comfort when deriving a greater percentage of energy from fat rather than glycogen stores. That means running more slowly, so my next long run is going to be a disciplined 8:45-9:15 pace.

Painted Bailey's room today.  Not sure I like the color.  Need to see it dry in the light of day, tomorrow.