the only lasting effects appear to be the blister on the bottom of my right foot and a bruise in the middle of my back. otherwise, running 19km is a lot like running any other distance, only it takes longer.
i set out like the kid in a brain bucket at the playground, with a litre of water, snacks, a rain shell, fleece and my iphone in a backpack, a garmin on my right wrist and a canister of bear spray in my left. at the goat creek trailhead, the wind persuaded me to add a windproof vest and change to yoga pants. (i changed back to the original outfit within 750m.) mo kissed me goodbye, i turned kate's garmin on, and within seconds -- stepped into a deep mud puddle. hence the blister.
the first 7 km were good and strong, with a perfect downhill grade. it was all sunshine and mountains, good tunes and no bears. the next 6 were tougher. at km 14-15 i thought the garmin must be broken. 16-17 were easy, and the last 2km were physically hard (i was astonished at how tired i felt) but mentally easy (no question of quitting now).
i used the running room's 10-and-1 system, loosely -- which probably means i didn't use it at all?: i find it hard to stop when things are going well, and i make any number of excuses to avoid starting again in the middle of an uphill grunt, my favorite excuse being that my sports physician last year cautioned me to "avoid hills." (i'm pretty sure he meant downhills.) anyway, i didn't have a goal beyond the curiosity as to whether i could do this run or not, and i didn't exactly train for it. i went in prepared to walk as much as i had to. i would estimate honestly that i walked 1.5 minutes for every 10 minutes that i ran, which is okay for a first run at that long a distance. i was slow (3 hours to run 19km, at 6.5 km/h on average, or a pace of 9:11) - but i guess that does include changing my clothes, digging around for a powerbar at km 8, eating a fruit bar 2km later, texting mo around km 13, and running with a pack.
at the end, i felt strangely flat. i thought i would feel elated, depleted, proud, amazed, high or ... something. i was definitely tired, nauseated, and migrainous, but emotionally blank. i shuffled through the banff springs parking lot and stretched my calves while i waited for kate and mo to take me to the hot springs.