exhausting eleven

longer-long run of the week this morning, 11 miles.

11 miles of loud barking dogs, annoying yipping dogs, and large dogs chasing after me. ok so maybe that was only for 3-4 miles of the run but still... gonna need to find a new 11-mile route. j was super sweet and rode his bike along with me to provide support, water and security from the enormous dog mishap.

great weather (60 degrees) with a breeze at times. after friday's race and yesterday's 9, i decided to take the first "few" miles easy and then pick it up for a couple tempo miles. i ended up running the first 6 miles easy, ran miles 7-9 at tempo pace, and then finished the last 2 miles easy. overall it wasn't a bad effort and i was pleased with the 3 miles at tempo pace although i would have liked to have 5-6 miles at tempo.

the breakdown:
[miles - pace, avg hr]
miles 1 & 2 - 20:17, 151
mile 3 - 10:03, 155
mile 4 - 9:24, 153
mile 5 - 9:01, 161 *the dog mishap mile
mile 6 - 9:06, 163
mile 7 - 7:46, 166
mile 8 - 7:22, 177
mile 9 - 7:47, 182 *another lovely uphill
mile 10 - 8:51, 175
mile 11 - 8:02, 157

i'm thrilled about miles 7-9 being on tempo pace in the middle of this long run, especially since they were miles 43-45 for the week. i can tell my legs are tired after a long week with no rest day, but hopefully they'll hold up until the next one rolls around.

am run: 11miles, 1:37:33 (8:52 avg pace), avg/max hr (162/190)