Long? - not really ... Slow? - most definitely
Run - 10k 1:1 out & back somewhere around 90 minutes.
I've got to change the settings on my Garmin. I realized today that when the timer hits 1 hour the seconds disappear, so keeping my eye on when my minute run (or walk) is up suddenly becomes difficult. Today I stopped the timer 1 just over 1 hour and restarted a different run to keep the timing accurate.
I really had a lot of good reasons to not start or complete the run - I'm tired, I have things around the house that need to be done, it's getting windy, my nose is running. When I turned the corner and started heading to town the wind was picking up and was straight in my face ... I was tempted to quit. After calling myself a few names and thinking about it, I realized that the wind would be at my back on the way home ... DUH! Once I decided to keep going I felt a lot stronger - like I could actually run a little faster or maybe run 2 minute segments instead of 1 minute segments but stuck with my schedule. The last mile was a little rough - and the last 2 run segments were really really tough because I was in the shade, going up hill and wanted to walk sooooo bad.
To my surprise the first hour I still averaged better than 15 minute miles and had a fast pace of 11 minute mile - not bad considering I was trying to keep the pace slow and the 1 to 1 ratio. The last 30 minutes I still managed to have a 12 min mile pace, but my average time dropped quite a bit.
Both Pam and I seem to over the intestinal issues we suffered yesterday. I think that's part of why I felt tired, and maybe even a bit dehydrated. We are trying to get a bit of rearranging and minor improvements type projects done. Nothing major, but at least time consuming.
I've got to decide what I'm going to do tomorrow and when, because a chunk of my afternoon is going to be taken up by the Steelers game.