Lake Time

Lake Time
Okiboji 7/2011

Sunday, October 30, 2011

The long run

Up at 0300 for my share of coffee and calories. It was 43 degrees and light rain. Wind was SW at 8.

Well we arrived in Colfax and off we went. Stepped outside of the vechicle and decided I needed to put on a long sleeve Under Armour Heat shirt and a long sleeve gortex running jacket. We purchased running head lamps and they worked like a charm.  Lit the road and ditch up.  Also vests with flashing LED lights. I am glad I did. The first 6 miles headed out of Colfax towards Mitchellville are nothing but ups and downs.  Well according to the Garmin are nothing but up and down  Started at 790 feet for elevation and at mile 6 were at 995 feet of elevation.  Most challenging part of the run. 

Arrived in Mitchellville and decided to pick up the pace for miles 7-10.

Miles 10-20 my goal was to negative split and mission accomplished.

Mile 18 we turned west into the wind and holy cow did the wind pick up or were the hounds from hell released.  It was so damn hard I stopped bent over and started screaming.  Glad that stretch was only a mile long.

Well one twenty left and then to start tapering.  Program left for long runs is 12, 20, 12, 8, then race.

Have a great one.

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