I don’t need to be doing a 5K race today.

Having decided that, I went out this morning to do a 5 mile run instead. My only goals were that I wasn’t going to take any walk breaks, and that I was going to do my best to keep the speed down. I need to relax on these “long” runs. The weather wasn’t very pleasant - the temperature was decent at 77 degrees, but the 81% humidity was nasty and ensured that my shirt was soaking by the end of the run.

Time: 9:26 - 9:40 - 9:26 - 9:46 - 9:05

My total time was 48:00 over 5.07 miles for an average pace of 9:30, which is acceptable to me at this time since I was going for slow. My long runs should be hitting closer to 9:00, but that will come in a couple of weeks I’m sure. I was comfortable for most of the run, the only exceptions being my shoulder getting tight around the second half-mile, and my left knee getting a little sore at about mile four.

By mile two, I had settled into a nice pattern. I’d almost forgotten how fun it is to get out there and do these slow, long runs - I’m really looking forward to getting back and hitting the 12-15 milers. I did the loop around my neighborhood which had a couple of reasonable hills in it, and lots of gentle slopes. Its funny - the “big” hill isn’t as big as it was the last few times I’ve done it.

For comparison, my last run out here, back in May, was at a comfortable 9:00 pace - but the weather was much more cooperative (very little humidity) and I only ran for 4.25 miles. Maybe I’m recovering better than I had feared. My pace today, while slower, was pretty easy - I was 4/4 for most of it, moving to 3/3 at about mile three and only slipping below that for the uphills after mile four.

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