DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.06)mi. Pace-avg: (16:22). Speed-avg: (3.7)mph. Speed-max: (5.1)mph. Burned: (657) Calories. No running lights.
Plan: Run (4)mi. @ a (17:17) pace, for a total time of (1:09:08) hrs.
Actual: Jog/walked (4)mi. @ a (15:39) avg. pace for a total time of (1:02:35.73) hrs., bracketed by a (1)mi. warm-up walk, and a (1.06)mi. cool-down walk.
Fuel: Pre-run: Nothing (cold water); Mid-run: PowerBar Energy Gel (Strawberry-Banana); Post-run: Dinner!
Tonight's run went well. I warmed up with a set of (30) squats without weights, then (30) squats with an empty straight bar. I still can't recall how much it weighs: somewhere between (5) and (10) pounds, I think; I never weighed it. There were some people on the path tonight, even though it was growing overcast. On the return leg the wind picked up and it started to sprinkle, but no real rain. At one point the cool wind turned very warm, like a hair-dryer, which was actually nice, although I wonder where all that warm air actually came from. Bonus: there were flashes of lightning in the clouds on my way back home. That was actually pretty cool. No thunder, though.
I jogged the first (1.07)mi. of the Jog phase on the outbound leg, then had to walk a bit. Then I was able to jog for (1.53)mi., and had to walk the rest. The humidity due to the weather change kinda' got to me, but I also started out a little fast, initially: (13:28) pace. I should have set a (15:00) pace and kept at it, but I didn't actually plan that. As always, I am just trying to make sure I am going at a pace faster than the one on my daily plan.