Long Run - 7-10-09

I over slept this morning and missed the group run... The worst part is that it was the pancake run so I missed pancakes too!

I got up and decided to run from my house to the Isle of Palms and back. This is a real easy route and there are two gas stations that I can stop at if I need more water (which I did).

When I begin a run from my house it is always hard to get started. The nice thing is that when I get back I don't have to drive home.

The pace for today was between 10:00 and 10:30. This is a nice slow pace to help get your body used to sustained effort. I read an article recently that said that every mile you run after five miles improves speed as well as endurance.

I started with a slightly slower first mile to warm up (10:33) and then stayed right on pace for the rest of the run (9:59, 10:09, 10:09, 10:11, 10:06, 10:02, 10:10, 10:13, 10:11).

It started to get pretty hot on the last three miles and I was really drinking a lot of water. I had to stop at a gas station on my last mile to refill my water bottle. I think I am going to use my camel pack for now on.