Giant Slalom Long Run

After the fast paced run Thursday my legs were tired, and I really wasn't looking forward to running with the Ethiopian Elites. I really wanted a slower long run. I stopped into RunnersWorld Friday, and Kathy and I made plans to run together beginning at 6 a.m. Saturday morning. But the plans changed when Kathy called me at 5 a.m. and told me to go back to bed because she was having some kidney problems. I said a little prayer for her and then tried to back to sleep, but with little success. When the whole group met, Brian and I sent them off and then ran for a bit together, while we formulated plans for the day. At first we were going to just run a few miles and then head back to help the couch to 5k group, but then Brian sent me on ahead and said he could handle it himself. So, I sped up and got to visit with a number of people as I tried to catch up with those going 20 miles. I caught Larry, Patty, Rachel, and others just before 71st Street. We headed west across 71st, and I hung back with Pam and Suzy. We ran together until we reached the 5 mile point, which was at about the steepest point on the hill at Turkey Mountain. Pam and Suzy turned back there because they were only running 10. I caught up with Irish Ken right at the sewage treatment plant. I never visited with him before, and it was nice to chat with him. He coaches soccer, and this year he has 7 guys who are going on to play soccer in college. Way to go Coach Ken! I caught back up with the rest of Larry's group at the water fountain just north of the sewage plant. From then on we had a fun easy paced run. When we reached the restroom by the pedestrian bridge, we were a little short of ten miles, so Patty, being extremely scrupulous about her miles, insisted on running extra - while Rachel and I used the restrooms. Patty told me I was going to have to run extra once we got back, so in order to avoid that I turned the return route into a giant slalom course, which you can see from the portion of the map that I have inserted below. I actually made up more miles than I needed to and ran about 0.3 miles more than Patty. :) I had a blast running Saturday. It was filled with lots of fun and some interesting conversation, and I think I am re-energized. Thanks especially go to Larry, Patty, and Rachel for making this an exceptionally enjoyable run! Activity Route: -- Elev. Avg: 631 ft Location: Jenks, OK Elev. Gain: -7 ft Date: 02/27/10 Up/Downhill: [+718/-725] Time: 08:03 AM Difficulty: 3.8 / 5.0 Weather: Fair 44 F temp; 53% humidity 44 F heat index; winds N 8 Performance Distance: 20.30 miles Time: 3:17:47 Speed: 6.2 mph Pace: 9' 45 /mi Heart Rate: 139 bpm (Avg) Calories: 2534 171 bpm (Peak) Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 37 +0' 52 5.7 -0.5 -10 ft 2 8' 23 -1' 22 7.2 +1.0 +9 ft 3 9' 25 -0' 20 6.4 +0.2 -13 ft 4 10' 20 +0' 35 5.8 -0.4 +13 ft 5 11' 25 +1' 40 5.2 -0.9 +85 ft 6 9' 01 -0' 44 6.7 +0.5 -79 ft 7 9' 11 -0' 34 6.5 +0.4 0 ft 8 8' 27 -1' 18 7.1 +0.9 +4 ft 9 9' 07 -0' 38 6.6 +0.4 -14 ft 10 9' 29 -0' 16 6.3 +0.2 +10 ft 11 12' 57 +3' 12 4.6 -1.5 -6 ft 12 8' 27 -1' 18 7.1 +0.9 -3 ft 13 9' 23 -0' 22 6.4 +0.2 +10 ft 14 10' 26 +0' 41 5.8 -0.4 -3 ft 15 9' 37 -0' 08 6.2 +0.1 +26 ft 16 9' 46 +0' 01 6.1 -0.0 +62 ft 17 9' 25 -0' 20 6.4 +0.2 -101 ft 18 12' 30 +2' 45 4.8 -1.4 +10 ft 19 12' 52 +3' 07 4.7 -1.5 -10 ft 20 9' 59 +0' 14 6.0 -0.1 -3 ft end 8' 40 -1' 05 6.9 +0.8 +6 ft Versus average of 9' 45 min/mile

Posted from bimactive.com