Saturday, November 19, 2011
I needed a long run. So Saturday morning, I ran along the Rillito River for 82 mins and a total of 10.34 miles, as indicated by my iPod Nano. I started from Craycroft Rd on an out-and-back route along the northern Rillito River Park route. It's a fairly flat paved route with foot bridges and underpasses being the only elevation changes. On reaching the Campbell Rd bridge, I turned around. Although I took one water bottle along in a fanny pack, I had to stop another two times for water. Fortunately, the route has several possible water stops at the various parks along the way. I started out at around 7'47" (min/mile) pace - not truly sustainable at my current fitness level - and gradually lost speed, running the last segment at a sedentary 8'04" pace. Overall, I averaged just over 12 km/hr (7.5 mph) or for a 7'57" (min/mile) pace. I'm fairly satisfied with my first long run of the season but I know I need more long runs to acclimatize my legs to the pounding. Pace-wise, I have to let my body pick it's comfort zone. If I push too hard, I won't be able to recover quickly and that'd be counterproductive training-wise. I felt slight twinges in my shins. To be on the safe side, I'll pick up a new pair of running shoes tomorrow.