Long run day

This was supposed to be a 13 mile run, but ended up with 12. I think I'll survive...
I met my buddy K at North cary park at 7:30 she was supposed to do 12 so at least one of us did what we were supposed to. She is in training for IM Florida after crashing at IM lake placid so already in good shape just trying to keep it up until November rolls around. I haven't been going fast on my long runs and been doing a bit too much walking. She is more into no walk breaks and a steady pace, so just what I needed for my last long run before the Duke Half IM next month. Started off good. Took one walk break on the way out to fix my new run belt and tie my shorts so they would stop drooping, and then at the turn around one more to get some gels down. first 6 miles 1:04, not fast, but respectable pace. Then we turned around. The first part of the way back was tough. We ran up the 1/2 mile S hill ok, and the little hills that lead to Cemetery hill. I got in a rhythm and got a little lead on K here, but not much. We had already agreed to walk up Cemetery hill so when I got there I started walking slowly until she caught up. It's not really a break to walk up this hill has it is really steep, but got another gel down and some more fluid. My shoes had been filled with sweat since the turnaround and were now starting to squeak. After the hill we ran to the water fountain and had a short break to hill up some bottles before running back. Normally the downhill from the airport to the entrance of Black creek trail is a great break, but today it was a little painful as my shoes were about 2lbs heavier so I told K I was going to walk at the entrance. After that nice walk break we ran to the next water fountain and I got some water to splash on my head and filled up another bottle for the final mile back to the car. We made it back to the park and 12 miles, but my original plan was to run a half mile past, then back to get that extra mile in, but my shoes were heavy, and my big toes were yelling at me to stop or loose a nail. So I stopped. Always listen to your toes when they threaten you. I lost a nail once or twice and it always takes about a year for it to get back to normal.

Another hot and humid day in the books. Started off ok in the 70's, but when we got back it was pretty hot and I know I lost about 5 lbs even though I drank 48 oz of fluid while running. 2 lbs of it are still in my shoes. Hopefully race day will be cooler. I suspect my run will be 2:15 if the weather is in the 70's in the afternoon, and 2:30 if in the 80's. Since my swim and bike probably won't be that affected by the heat if I start running at 3:50 like I plan that puts my finish time around 6:05 - 6:20.

Time for a nap as I have a 65 mile bike tomorrow, oh joy...