10.66mi, 95:55, 22 NOV 12, Springfield, Virginia

iThink:
Above and Beyond pres. Oceanlab, "On A Good Day"
Let's Active, "Ornamental"
Let's Active, "Room With A View"
The Connells, "Fun & Games"
Iron Maiden, "Aces High"

WX at 09:55 Calm 10.00 Fair CLR 50 31 48% NA NA 30.28 1025.8

Odometer 12A: 379.8mi

Z3 start, Z4 finish. Average/max heart rate = 165/180

I decided I was going to go for a long run today, but wasn't sure if I wanted grind out 10 or more. I felt pretty rough after walking to Fort Myer from the Pentagon the last two days, partly because the buses only run hourly and it would take less time to walk than to ride the bus, and I needed the exercise.

That highlights how poorly my boots really fit for that kind of activity, which is not very damn encouraging.

I felt better after the four-mile mark, but the last mile, mostly rolling hills, went pretty ugly. No matter. The Garmin ForeRunner says I burned 1559 calories on that run, lard I could well afford to lose, although I wasn't running at a level of effort (if not pace) that really lent itself to burning fat since I was averaging from 161 to 175 bpm after mile 4.

Running downhill, though, was a useful experiment in pace and stride, and I could go a pretty solid 8:15/mi for a while, which was gratifying.

Now I will eat Thanksgiving dinner with no guilt.

Big fat Let's Active shout out, running through the fall scenery that took me back to my teenage years when I ran cross-country and had not yet lost my innocence.

Splits

SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:49 08:49 08:49 08:49 1.00
1.00 18:09 09:20 09:20 09:04 2.00
1.00 27:24 09:15 09:15 09:08 3.00
1.00 36:01 08:37 08:37 09:00 4.00
1.00 45:04 09:03 09:03 09:01 5.00
0.34 48:11 03:07 09:10 09:01 5.34
1.00 56:59 08:48 08:48 08:59 6.34
1.00 65:52 08:53 08:53 08:58 7.34
1.00 74:41 08:49 08:49 08:57 8.34
1.00 83:34 08:53 08:53 08:57 9.34
1.00 92:50 09:16 09:16 08:59 10.34
0.33 95:55 03:05 09:21 08:59 10.67