16 Mile Run

During the night I manged to tweak my back, when I woke up it was really sore, but figured I should get in my long run anyway. Got going shortly after 8, and started running at about 8:30. Nice out, about 58F with a 51F dewpoint at the start, and about 67F with a 50F dewpoint at the finish. The first mile was tough, ran a bit, walked, then ran some more as my back loosened up. By the time I was done with the first mile, things were fairly good. 16 milesin 3:02:11, average pace of 11:23, AHR of 145. Other than the Hartford Marathon where I walked half of it, I've not had a 16+ mile run below a AHR of 150, so it was clearly a comfortable run. Splits of 15:02 (warming up), 11:11, 11:09, 11:06, 11:12, 11:08, 11:12, 11:13, 11:11, 11:09, 11:14, 11:18, 11:17, 11:02, 10:38 and 11:03. Ran from the restaurant to the south tail, then around to the spur, out on the spur, running out a mile on the River Bottom Road before heading out over the Missouri River bridge, then heading back. Comfortable run at my 5 hour Marathon Pace group pace.