11 mile Tempo Run

I was really not looking forward to this run. I had already postponed it a day and didn't even think I would make it out the door on a Monday. I've been a little down on my longer tempo runs lately and worried I couldn't run as fast as I was supposed to and dreading the disappointment. I decided before I went out that it was okay if I had to cut it short or go slower. That kind of gave me some comfort and helped me get out the door.

The first 2 miles were easy and felt fine. As I picked it up on Mile 3 for the 1st tempo mile I couldn't quite feel out the pace and ran it way too fast: 7:08. WTF. Anyway, by the 2nd tempo mile I was hurting - stomach cramped and just feeling crappy all together. I actually had to stop at the start of tempo mile 2 to gather myself. I took off my shirt at this point too cause I was getting hot. I was about to start on Springwater and calculated out where I should turn around on the path to make it home by mile 10. (This will come into play later.)

The next few miles I was able to get into my groove which was awesome. I hit the following paces:

Tempo mile 2 = 7:30 (171 bpm)
Tempo mile 3 = 7:40 (171 bpm)
Tempo mile 4 = 7:37 (172 bpm)
Tempo mile 5 = 7:26 (176 bpm)
Tempo mile 6 = 7:18 (181 bpm)

(Paces were supposed to be btwn 7:30 and 7:40.) I was only supposed to do 6 tempo miles but I decided to add one on. For one thing, I was feeling great. Much greater than at the start of the run. After the turn around on the path back toward home I realized that I had mis-calculated and would be going 11 miles total. I also had the wind at my back so the last couple of tempo miles felt easier. One more thing - the rain had begun to POUND (by Portland standards) on me. This not only made me want to get home quicker, but inspired me to no end. I love running in the rain and especially passionate rain like this. It was driving down and felt like a nice midwest thunderstorm (w/o the lightening). Even the hardcore Portland bikers were taking refuge under cover. I was soaked to the bone and had good tunes on the ipod and felt kind of invincible. So, I added on another tempo mile:

Tempo mile 7 = 7:17 (181 bpm)

The last two miles home were quite borderline okay. The rain let up a bit but not too much. I was pretty cold at this point and totally soaked to the bone. My shoes were like heavy sponges.

I got home and took some pics of myself to post one day. I looked ridiculous...my hair likes to snarl itself into a little ponytail ball when its raining out. But now that I've taken a warm shower I'm all cozied up and listening to the rain still coming down outside. It is so nice. I love spring.

TOTALS:
Miles = 11.08
Pace = 7:50
BPM = 168