Long Run - 23K

Today we did a long run. I say "long" -- but because I'm just training for the Forest City Half Marathon, it wasn't nearly as long as the run many of the others in the group did (22 miles was the longest I heard -- Bernie Leforte).

Mine was an out-and-back route -- through the park system to Boler Road in the Byron community of London, and then up to the corner of Boler and Southdale Roads. About 11.5 km -- so 23 km there and back.

Now, I just wanted to do 22.6 km -- the equivalent of 14 miles -- so I just walked-jogged the last 400 m. to get back to Goodlife Fitness where we started.

Here are my splits:

5:05
5:09
4:59
5:07
4:46
5:12
5:10
4:47
5:12
5:13
5:18
5:07
4:52
4:45
4:57
4:44
4:53
4:59
4:51
4:59
4:55
4:59
5:09 pace (679 m.)
6:54 pace (409 m. cool down)

So for the 22.68 m. that I ran at a long run pace, my time was 1:53:32 for an average pace of 5 minutes per kilometre. Not bad for a training run.

I continued to concentrate on running on the front part of my foot and using my foot as a spring. It worked well for the first 18 kilometres, but by then I was getting tired. My left foot was quite sort at the end of the run, but was feeling better by 8:30 in the evening. Definitely will take some gradual easing into this new style of running.