Sunday Long Run in the Sun

Today's plan calls for a Long Run. 

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (15.49)mi. Pace-avg: (17:48). Speed-avg: (3.4)mph. Speed-max: (6.0)mph. Burned: (1661) Calories. 

Plan: Run (12.0)mi. @ a (17:46) pace for a total time of (3:33:19)hrs.
Actual: Run/walk (12.0)mi. @ a (17:17) avg. pace, for a total time of (3:27:27.12)hrs., bracketed by a (1.0)mi. warm-up jog/walk, and a (2.49)mi. cool-down walk.
Fuel: Pre-run: 2x slices wheat toast w/ margarine and honey, 1x cup coffee; Mid-run: Honey Stinger Organic Energy Chews (Orange Blossom), GU Energy Gel (Mandarin Orange w/ Caffeine); Post-run: Chocolate milk, followed by fish sticks and steamed zucchini.

I slathered on the sunscreen, put on my mid-length running shorts, my orange Nike running short-sleeve running shirt and my Adidas running hat, then hit the road into the park for my weekly Long Run. There were plenty of people in the park today since it was bright and clear out, and (72+) deg.F.
(time passes)
I survived my Long Run, but just barely. I will post this now and maybe try and discuss it more tomorrow. I need some serious rest now, and maybe a mainline of coffee, and some ibuprofin. I did not expect to get this sore today.

Other News: I signed up for a new race in San Jose, The San Jose 408K, which is a week from today! It is an 8k, (4.97)mi., race in downtown San Jose that starts at the HP Pavilion arena, and ends at Santana Row, right across the street from Valley Faire Shopping Center. I am looking forward to it for a couple of reasons: I haven't run in San Jose (except once at the dirt track near Spartan Stadium at the SJSU South Campus, and that was literally only one occasion); I haven't been to San Jose in at least a year; and because it is a new race, which means I get to be one of the many first-time runners in this new race, which should be pretty cool all by itself. 

-Lancer!!