It's kind of funny to be calling a 6 miler a "long" run now :-)
However, now that I'm not training for a marathon - or really anything right now - a 6-10 mile run is what I'll likely be doing on the weekend as a "long" run to compliment my 3-5 mile weekly morning runs.
The weather yesterday was beautiful - sunny and 70 degrees. Definitely not what you normally expect from early November in the DC area.
I had to drop my older son off at an afternoon birthday party which was conveniently located at the North end of the Rock Creek Trail. I said to hell with watching football (the Redskins are horrible this year anyhow...) and decided to go for my run on the trail. I parked the car near the trail, headed south on the trail for 3 miles and then headed back up to my car.
I brought my iPod shuffle along loaded with a playlist that I used during my speedwork runs - Lose Yourself, Pump It, Kashmir, Fire and some other tunes that get me going. This was good and bad - I found myself moving a bit too fast for a nice, easy run. My splits were 10:10, 10:11, 9:57, 10:11 and 10:08 before I slowed myself down for a final 10:40 mile.
The good news - I was able to run the six miles pain free! The bad news - later that evening and today, I have some soreness in my hip-flexor muscle. I'm already stretching it out as part of some of the stretches my chiro gave to me, so perhaps the focus on this area is also contributing to the pain.
I was a bit bummed out that I was sore today since the weather is beautiful again. I would have loved to jump out for a run before it gets cold again tomorrow, but I know my body would not appreciate it. I'd rather run healthy in the cold than with pain on a beautiful day. I guess I'll just have to find something else to do outside today!