"You Are Enough"

RUN 25 miles in 4:59:16
Ave HR 130     Ave cad 160

1:22 or 27% in Zone 1 114-126
2:18 or 46% in Zone 2 127-139
1:00 or 20% in Zone 3 140-153

That adds up to 4 hours and 40 mins, leaving another 20 mins and what I'm guessing is Zone 0, or below 114. I didn't set these zones, but I can use them as a guide since an average over 5 hours is not the best data analysis. And I'm hoping to get a peek into how much time I spent running vs walking.

Runs like this are hard to write up, and as much as I love detailing it there just isn't a need to. Up early to start early since there's a heat advisory this weekend. I got started at 5:23, later than planned. Can't remember what delayed me now. I had a vague route in mind that I sketched on MapMyRun on Friday, but my goals were straightforward:

1.  SLOW THE FUCK DOWN. It's hard to walk, as soon as I walk I feel like I should be running again so it's not always a restful walk. So I kinda thought 5 hours would be the longest I should be out there, I wasn't aiming for it, but I hit the goal dead on there.
2. Stay out of the sun. Wore my hat backwards, and decided that if I was squinting in the sun, then I needed to find shade. This worked. 
3. And to finish. Without injury and something left in the tank for tomorrow's 10-miler. 

I think part of my delay was in figuring out where to run. I initially thought more Katy Trail. But I just didn't have it in me today, wasn't inspired. I wanted to run soft surface, so Forest Park was an option. I calculated 4 loops would do it. But I didn't feel like driving. But to run around the neighborhood, to get all those miles, without really going anywhere... ugh. What's my aversion to driving?!

Once decided I was good to go. Nutrition mostly in prior night and pre-run meals - a huge ass potato and fruit. On board nutrition was 2 powerbar and a gel. I smartly brought my new collapsible cup to aid in refilling the camelbak from water fountains. This was great idea, also worked to dump water on my arms and head.

Miles 1-5. Cherokee, Lemp, Brewery, Chouteau. I brought my headlamp but didn't need it, took me some time to warm up into this (ironically...) and struggled with thinking about continuing.

Miles 6-10. Broadway, Soulard market, Lafayette, QT. Miles 6-7 had me thinking I could just boop home right now and run 25 tomorrow. It was a mental game, the head would say "the 10-miler after the 25-miler is actually the harder one to run because you're already tired. Get the 10 out of the way now, and run 25 tomorrow!). Oooh this is logical, as I found last week the back-to-back is damned hard. But I kept on. Loopty loo around Lafayette, refill the water, focus on taking a break at fixed times and miles to simulate the aid stations. Decided the extra mileage to the QT and Jeff and Chot was worth the bathroom break. Picked up some run fuel, bathroom. Back at it.

Miles 11-15. Gate, Compton, Shaw, MOBot. The run fuel was a distraction. I ate almost off it right away for something to do. Not  a good idea,  these run treats of mini Reese's pieces, bit o honey, and a delicious but hard to eat double chocolate chuck rice krispies bar (all for $2.06!). At the mental health facility at Shaw and Grand I passed signs that said "Breath" and "You are enough". Wonder what that means. Keep going to MoBOT wind around to TGP, and down to single digits!

Miles 16-20. TGP, MoBOT, TGP. The heat of the day was rapidly increasing. And my headphones were emitting "low battery signals". I was going to lose my podcast distraction, and oddly enough when it did go out I barely missed it. Maybe it's not a good distraction either? I stayed in the shade, relooping MoBOT for the soft path along Alfred. Bathroom stop at 20 miles.

Miles 21-25. TGP, TGP, home. I stayed in TGP for the shade. I had some clementine oranges with me and these became a yummy treat for when I hit goals. I was definitely walking more, and you can see it in the Garmin track as the blue pace chart becomes more fragmented. But I was please to see that even when I did walk "a lot" the pace was still 13-14 minutes. I was expecting much worse. So this was good to learn -- that walking really doesn't add all that much.

The last miles were along Arsenal, HOT. Full sun, walking, dripping even more. My feet kinda hurt (of course they did) but no other real complaints. I picked up a book at the neighborhood book box (W is for Wasted), and rounded out my run feeling wiped and great.

I'd thought about getting bags of ice to do an ice bath (inspired by SO) but I still didn't want to drive. I didn't go anywhere the rest of the day, except to walk the dog. Cold shower, lots of time in bed trying to nap but reading my book instead, I might have slept. But to my surprise I kept moving and felt great!

Drank LOTS of water, ate OK. Pain report: right side hip flexor? hurts and that's been hurting a few runs now. I irritated it recently when I coughed while running and it seemed to pull something in the lower abdomen/hip area. At least it seems that way. Hurts when I start running and try to lift leg, hurts to stand up, tightens up when I don't move for awhile. Feet hurt of course, all the little soft tissues are tired. Right ankle, medial side some pain from what seems a tired soft tissue.

Looking back, I'm surprised at how good my upper back held up. My gut held up OK. And I didn't have other major issues!