16 Miles with the group

What better thing to do after setting a PR than to run 16 miles. I knew I was going to try this so last night I stretched and iced. I also tried to eat protein and carbs in abundance all day. It worked out well because I ran very well today. We were running around lake Overholser which is where the Andy Payne (PAIN) marathon was held. Those are not good memories but this run replaced them with some good ones. 2 laps around the lake is 16 miles and we did them at a pretty good clip. I was planning on an easy pace of 8:20 but that got overruled by the group I was running with and we ended up running right at 8:00 pace. I felt great and it seemed easy. I badly needed this. My last 3 long runs haven't been up to par and it was straining my happiness. All is well now, Willie has is normally cheerful demeanor back and a totally sore body. Excellent! Just the way I should feel on a Sunday afternoon. Thanks for listening Activity Route: -- Elev. Avg: 1246 ft Location: Bethany, OK Elev. Gain: -20 ft Date: 09/14/08 Up/Downhill: [+367/-387] Time: 06:31 AM Difficulty: 3.6 / 5.0 Weather: Fair 64 F temp; 75% humidity 64 F heat index; winds N 16 Performance Distance: 15.92 miles Time: 2:08:14 Speed: 7.5 mph Pace: 8' 03 /mi Calories: 2194 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 20 +0' 17 7.2 -0.3 +6 ft 2 8' 09 +0' 06 7.4 -0.1 -4 ft 3 8' 00 -0' 03 7.5 +0.0 0 ft 4 8' 56 +0' 53 6.7 -0.7 +4 ft 5 7' 56 -0' 07 7.6 +0.1 0 ft 6 7' 50 -0' 13 7.7 +0.2 -4 ft 7 8' 49 +0' 46 6.8 -0.7 -4 ft 8 8' 12 +0' 09 7.3 -0.1 -3 ft 9 8' 55 +0' 52 6.7 -0.7 +13 ft 10 8' 05 +0' 02 7.4 -0.0 -10 ft 11 8' 11 +0' 08 7.3 -0.1 +3 ft 12 9' 07 +1' 04 6.6 -0.9 +4 ft 13 7' 51 -0' 12 7.6 +0.2 -3 ft 14 7' 42 -0' 21 7.8 +0.3 0 ft 15 12' 11 +4' 08 4.9 -2.5 +4 ft 16 8' 00 -0' 03 7.5 +0.0 -7 ft end 8' 13 +0' 10 7.3 -0.2 -20 ft Versus average of 8' 03 min/mile

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