Activity Route: -- Elev. Avg: 0 ft Location: Marysville, WA Elev. Gain: +0 ft Date: 02/03/08 Up/Downhill: [+0/-0] Time: 08:13 AM Difficulty: 0 / 5.0   Weather: Overcast   34 F temp; 78% humidity   34 F heat index; winds Calm Performance Distance: 8.27 miles Time: 1:30:12 Speed: 5.5 mph Pace: 10' 54 /mi Calories: 950 Notes This was my first long run since surgery on Dec 18. I'm still having a bit of abdominal pain, so I wear a stabilizer while I run and it allows me to run without pain. It's interesting getting back into running. It's like I expect to just be able to go out and run like I used to. But no! I've walked all through the recovery, and then started back running 1 minute, walking 2 and working up from there. Today was 4:1 for the first five miles. I knew that 8 miles was pretty aggressive, since my legs have been wearing out in the last mile of my five mile runs lately, so I planned it as a Starbucks run. We stopped after 5.7 miles and had breakfast. I ran the remainder home and then did a cool down walk. I'm really trying to pay attention to warming up and cooling down, as well as how long I'm in oxygen debt at beginning and end of the workout. I won't say this was an easy run, it wasn't. I felt it in my quads, tight hams, and even my back (I race walked to loosen up and that helped). This is why I like staying in half marathon condition. Getting back into it kind of sucks... But I did it! This is my official first long run training for Grandmas! Right now I'm registered for Grandmas and for the Chicago Marathon. I hope to be able to do San Antonio as well, and a few others. My marathon goals this year are: 1. Train using a real training plan, that includes some hill and speed work. 2. Qualify for marathon maniacs 3. Knock 3 more states off my list. I have 6 states down! 4. Have fun! It'll be interesting once I also start training for the half IM, but I know it's just a matter of modifying running to include cycling as my cross training. I already swim, so that's not an issue. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 11 +0' 17 5.4 -0.1 -- ft 2 10' 56 +0' 02 5.5 -0.0 -- ft 3 10' 52 -0' 02 5.5 +0.0 -- ft 4 10' 46 -0' 08 5.6 +0.1 -- ft 5 10' 54 +0' 00 5.5 -0.0 -- ft 6 01' 03' 49 +52' 55 0.9 -4.6 -- ft 7 10' 19 -0' 35 5.8 +0.3 -- ft 8 10' 34 -0' 20 5.7 +0.2 -- ft end 19' 17 +8' 23 3.1 -2.4 -- ft Versus average of 10' 54 min/mile

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