Long Run #8 - 11 miles!!

Yesterday was the longest run I have ever done in my life! I am at a point in my training where I will be having these types of workouts. Until a couple of weeks ago, all the distances were familiar to me in past training, but now I'm venturing into new territory where I will be pushing myself farther than I have ever before. It's very exciting! I felt that way during my tempo run the other day. It seems like each run now is a test of my ability, and so far I have been up to the tasks.

So, I made some changes from last Sunday's 10 mile long run. Last Sunday, I ate half of a Power Bar during the run and ended up with horrible side stitches. Before yesterday's run, I went to Dick's Sporting Goods and purchased Gu Energy Gel. Some runners on dailymile recommended it to me. The only flavor they had was tri-berry, so that's what I bought. I was also armed with three 6 ounce bottles of regular Gatorade. I have heard people complain that they can't take the energy gel and drink regular gatorade because it's too much electrolyte for them and they end up with a tummy ache. I am a super salty sweater, so I figured I would be ok. It didn't bother my stomach one bit.

The temperature was perfect - well almost perfect. When the sun wasn't shining, it felt great out, about 70-73 degrees. The sun wasn't shining for about half of the run, but the half that it was shining was difficult, especially because it was the last half of the run and I was getting tired. My pace started off around 11:50 min/mile and by the end had slowed to about 12:20 min/mile. I slowed down according to my heart rate, which I tried to keep under 150bpm. Apparently the heat was getting to me, so I slowed down. I think that my knees and shins are a limiting factor in my running. They start aching after I run long distances, I would say longer than 8 miles. There is a dull aching to them, not bad enough to stop running, but noticeable. When I have to stop for traffic while crossing a street, I can really feel my shins aching, then it subsides a little when I continue to run. Once I'm finished running, they ache for a little afterwards, but by the time I'm back at home they are fine, and they don't hurt the next day. I'm not sure if this is normal or not. I need to do some research on this. One thing I have noticed is that they used to ache during a 5 mile run and now they don't. I think that they just need to get used to the mileage.

Here are my splits and heart rates, as you can see at mile 8 the heat started wearing me down!

1 11:51@145bpm, 2 11:48@147bpm, 3 12:00@148bpm, 4 11:57@148bpm, 5 12:04@148bpm, 6 12:03@149bpm, 7 12:02@150bpm, 8 12:14@148bpm, 9 12:27@150bpm, 10 12:34@153bpm, 11 12:20@154bpm.

Total miles: 11
Time: 2:13:22
Ave pace: 12:08 min/mile
Ave HR: 149
Calories burned: 1233

Next run: Tuesday, hill run or speed workout
Total miles this week: 11