USAF Week 13 - Long Run (WPAFB)

Duration = 3:39:35
Distance = 14.00 (GPS sensor)
Calories = 1750
Max HR = 163
Avg HR = 139
Running Index = 45

Saturday: long run
Equipment: Asics Gel-Nimbus 11s, shorts, tech shirt

Warm-up: 5:00 minutes walking
Main: Rest of 14 miles running with heart rate around 140
Cool-down: 5:00 minutes walking

This long run represents a preview of part of the marathon course. I ran the half last year on Wright-Patterson AFB, Ohio, and, except for a block or two, that course didn't include the route I ran tonight.

I started running with thunderstorms in the area, but not right on base. This provided a nice breeze for the first part of the run. There was some light rain as well and this helped keep the mosquitoes down. In mile 2, I hit a porta-potty. I then ran fairly steady until just after the 6-mile point. By this time, I was on the far side of the base. When I hit a HR of 150, I walked it down to 130 and started running again. I maintained this for the rest of the run. At 7 miles, I turned around and retraced the route back to my start. At just under 2 miles to go, I stopped to take advantage of water on the route. I finished with a push for the last mile and then walked back to my lodging.

At this point, I'm feeling pretty good about the upcoming race. Between here and there is a trip to Australia including a half marathon in Perth.

Data:

Lap     Time    Lap Time  Max Avg Min Dist  min/mile  
A 1.  0:15:32.5 0:15:32.5 139 117  82 0.996  14:46  
A 2.  0:29:48.6 0:14:16.1 144 137 123 1.001  13:40  
A 3.  0:44:01.6 0:14:13.0 149 141 132 1.001  14:12  
A 4.  0:58:15.0 0:14:13.4 146 142 133 1.000  14:13  
A 5.  1:12:50.2 0:14:35.2 147 141 131 1.000  14:35  
A 6.  1:27:10.0 0:14:19.8 147 143 136 1.000  14:19  
A 7.  1:42:26.6 0:15:16.6 150 141 124 1.000  15:16  
A 8.  1:58:04.0 0:15:37.4 151 142 129 1.001  15:36  
A 9.  2:13:57.3 0:15:53.3 151 141 128 1.003  15:50  
A 10. 2:29:40.7 0:15:43.4 150 143 128 1.002  15:41  
A 11. 2:47:21.5 0:17:40.8 150 135 115 0.998  17:42  
A 12. 3:04:39.8 0:17:18.3 151 139 127 1.005  17:13  
A 13. 3:23:55.3 0:19:15.5 151 135 119 0.994  18:11  
A 14. 3:39:30.2 0:15:34.9 163 153 139 1.001  15:38