Wasn't it Alka Seltzer that had a commercial many many years ago where a guy eats a lot of food, says he loves it, and then the next scene shows him looking green saying "but it doesn't love me"? I had that experience yesterday. Friday evening my wife and I went out for dinner. I had an *excellent* pesto linguine at Garduno's (on 17th Street in Costa Mesa). But by 3AM, my stomach was tied in knots. I think it was just a little too much garlic that set my system on its side. I stayed in in the morning and missed running with the group. But I thought that was better as opposed to the alternative.
By 11 o'clock in the morning things pretty much settled down. At noon, I grabbed my gear and set off on what was supposed to be 9 miles. I had decided earlier that if I physically felt good at my turn around, I would continue around the bay. It had been a while since I've done any double digit mile runs (10 doesn't really count). I started at CDM and headed out the lower back bay. When I got to my turn around at 4 and a half miles, I still felt pretty well. Today's goal was to keep my heart rate between 73% and 83% MHR (132 to 150 bpm). At that point in the run, I was at 147, with an average around 135. The weather was perfect - warm but not too hot (probably in the low 70's). Partly cloudy so the sun wasn't beating down on me. I made decision at that point to continue.
About mile 7, I started having a little trouble keeping my heart rate below 150. I had taken a little walking break during mile 6 to take in a gel and some water, but other than that, I had been averaging a 10:30 while keeping my heart rate down. I slowed my pace in an attempt to keep my rate below a 150. But the heat, hills and distances conspired against me. At one point during mile 10, I literally had to slow to a walk to keep my heart rate at 150. I decided at that point that since I wasn't physically spent, I would run *slowly* the last mile back to CDM.
Final verdict - 12.04 miles, avg pace 11:21, average heart rate 144 (82% MHR). I finished with plenty in the tank, which means that I could have pushed a little harder. Mission accomplished! Next Saturday now I'll do a 9 miles with the last three at race pace. Today is a four mile race pace run (assuming the weather cooperates).