11.36mi, 1:47:14, 3 AUG 13, Springfield, Virginia

iThink:
The Mission UK, "Like A Child Again"
MxPx, "I Will Follow"
The Connells, "Fun & Games"

WX at 08:58 E 2 10.00 A Few Clouds FEW170 69 58 67% NA NA 29.99 1015.8

Odometer 13A: 126.0mi

Z3. Average/max heart rate = 155/170

The first iThink owes to something I was reading about WHFS, a FM station that used to be on 99.1 MHz in the DC-Baltimore Area. Had I grown up in Northern Virginia, it's probably a safe bet I would've listened to it, something I certainly did in the early 90s when WHFS was an amazing station. WHFS also used to play the hell out of that Mission UK song.  Admittedly, as parochial as I thought Richmond was, I was more than happy to go to anywhere more cosmopolitan.  Baltimore/DC was a huge step up in that department.

Today was a very disciplined run. I was looking to run exactly at anaerobic threshold pace, and did so or just below. It meant that I was able to run fairly strong all the way through, and the uphill trail run that usually wipes me out on the way back was uneventful. In that sense it was a good run. It doesn't make up for all the days I didn't run this week, but at least I was able to get my customary long run in this weekend up front.

It almost didn't happen as I woke up at about 12:30am last night with nausea so bad it was coming out both ends. The only good thing was that I was able to drink water without a whole lot of additional handwringing.  That's good, if only because of the length of the run.

Splits

SGMT AGGRGTE SEGMT PERMI AVGPC DIST
1.00 0:09:17 09:17 09:17 09:17 1.00
1.00 0:18:54 09:37 09:37 09:27 2.00
1.00 0:28:07 09:13 09:13 09:22 3.00
1.00 0:37:24 09:17 09:17 09:21 4.00
1.00 0:46:37 09:13 09:13 09:19 5.00
1.00 0:55:41 09:04 09:04 09:17 6.00
1.00 1:05:08 09:27 09:27 09:18 7.00
1.00 1:14:33 09:25 09:25 09:19 8.00
1.00 1:23:48 09:15 09:15 09:19 9.00
1.00 1:33:58 10:10 10:10 09:24 10.00
1.00 1:43:51 09:53 09:53 09:26 11.00
0.36 1:47:14 03:23 09:24 09:26 11.36