22-Miler!!

Daily Quote: "Runners with high foot arches tend not to absorb ground impact forces as well as those with normal arches, making them more porone to bone strains and stress fractures in the lower legs. Wearing a running shoe with extra cushioning can attenuate some of this risk. Runners with low arches tend to have less stable hips and knees than their normal-arched counterparts, predisposing them to overuse injuries in these joints. Selecting footwear from the motion-control category of running shoes may help reduce your risk of experiencing knee and hip pain if you have low arches." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I'm flat footed and can wear borderline stability and/or motion control shoes, when I was 250 pounds I wore primarily motion control shoes, now that I'm 172 pounds stability shoes work fine.

8:45 a.m. Long Run. 22 miles. Time, 3:22. Overall pace, 9:12 minute miles. Cooler! Partly cloudy, 62-70 degrees, little wind. Out-and-back on the Las Vegas Marathon course; I'm very fortunate to live only a mile from the marathon's 15 mile marker! Nice steady run and finished strong with the last mile at marathon pace of 8:00 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 153 bpm.

I find that during cooler temperatures I don't need to drink as much fluids and I can run a little faster pace without the extra weight of carry more fluids. My right ankle did complain during the last four miles and will need to RICE it throughout the afternoon and night.

Normally my longest marathon training run is 20 miles, but this year I'll be training through December's marathon as I build my distance for an ultra-marathon this coming April. I'm very happy with my progress this year!