16 Mile Long Run...

Today, Bernie LeForte and I headed out to do our 16 mile long run with the Runner's Choice group. Just out to the corner of Boler and Southdale (up that very long hill) and back -- something we'd done lots of times before.

The weather was unseasonably cool -- roughly 13 degrees C. which is amazing running weather for early August. We were aiming for 8:30 per mile. Here are our splits:

8:53
8:26
8:22
8:27
8:21
8:22
8:40 (uphill)
8:31 (uphill)
8:03 (downhill)
8:07 (downhill)
8:20
8:29
8:20
8:23 (up Terry Fox Parkway)
8:22
8:17

Average pace for the 16 miles was 8:24.

I was wearing my heart rate monitor. Typically, my heart rate was in the mid-140's on the way out and then the mid-150's on the way back -- possibly due to the warmer weather and that I was more tired. At the breaks (2 out, 4 back), I started to wait until my heart rate dipped down to the 90's before we'd start up again -- just to make sure it wasn't racing on me.

I was definitely tired by the end, but was still able to keep the pace, so not a terrible run.