An unremarkable day

I paid for my hard-partying and BBQ-eating ways this weekend on today's run, though thankfully it wasn't as bad as it could have been.  Mapped myself a rather difficult and sadly uninteresting 7.5 miles to Greenlake on Map My Run using their new program, which is vastly improved over the old one.  Uninteresting=very few places where I felt inspired to stop and take pictures, though part of that can probably be attributed to the foggy weather.

Cheryl told me to include hills on my long runs to prepare for the few hilly bits at Portland, and boy howdy did I add hills today.  I guess I should know the roads I'm sending myself up before including them!  Did a bit of uphill on 8th before it crosses 85th, and a few inclines heading east on 75th, but 56th up to Phinney Ridge was completely brutal.  And then of course the 3.5 miles home from the lake are all uphill, but Talena (bless her for running home with me) and I managed those at a decent clip of about 9:45.  All in all I just never felt great today, which is not what I'm used to anymore on my long runs.  When I got home, I was completely wiped out and took a loooooong snooze.  Sadly I'm still tired and uninspired to move off the couch, but the house is a disaster and I need to do some work---maybe I need some Red Bull.

Today's Milepost:

Milepost 7.65, Greenlake (inner trail by the boat house).  iPhone photo processed using Silver in Camera Bag app.  The couple in the canoe had just pushed off from the dock when I came around the corner, and the lake was steaming and overhung with low misty fog.  It was early, and very still and silent.  I love Seattle.

The Details
Date:  7/11/2010
Departed:  6:08 am
Start temp:  60 degrees, overcast and very humid
Mileage:  15.93 (oops,  I did it again!)
Watch time:  Don't really know, too many stops/starts with the group and I wasn't good about pausing and restarting my watch.
Running time:  Same as above.
Average Heart Rate/Max Heart Rate:  146*/188
Average Pace:  10:00 to 10:15 (a guess based on looking at my pace on my watch a lot) plus two race-pace miles (miles 10 & 11) at 8:26.7, 8:31.9
Notes:  Other than the usual "marathon training" twinges from time to time, my legs felt good until the last three miles home.  Then the left leg/calf pain started kicking in a bit.  Stretched well, used the stick a bit, then right into the compression socks, plus ice on the leg.  Massage on Tuesday.  Hopefully that'll do the trick.

*Note that this includes about 30-40 minutes of standing-around time between my arrival at Greenlake and my departure for the group workout.  From now on I need to stop my watch and restart upon departure rather than pausing it and just average the two times so I can get a more accurate number.