Monday, September 05, 2011

Long Run No.9

2011-09-04, Sunday

After blowing off the rest of my scheduled runs this week, it is now time to execute my Long Run, anyway.

DC Bike Path/Surface streets: 1/2 Marathon Training, Long Run. Dist: (13.09)mi. Pace-avg: (17:09). Speed-avg: (3.5)mph. Speed-max: (5.9)mph. Burned: (1440) Calories. Running lights.

Plan: Run (11) mi. @ a (17:22) pace, for a total time of (3:11:07) hrs.
Actual: Jog/Walk (11) mi. @ a (16:58) avg. pace for a total time of (3:06:34.89)hrs.
Fuel: Pre-run: GU Roctane (Vanilla-Orange); Mid-run: Sport Beans (Berry); Post-run: PowerBar Energy Blasts (Strawberry-Banana).

I have been a little down in the dumps all week, possibly because I have not been running, or exercising at all, this week. Clearly, this has been a mistake. Tonight, while getting prepped and dressed for my run I was actually getting pretty excited about it. Perhaps I should just make sure I dress for my run, even when I don't feel like it, to make sure I stay motivated to get out and do it.

Tonight's run went quite well: There was no one else on the trail in the park tonight, so that was quite nice. The batteries in my running lights need to be changed already (too many night runs). I did turn off the lights during long sections of the path tonight, and there was still enough light to see the trail, even with no moon out. I was thinking of running on surface streets around the perimeter of the park (all the way out and back), but decided that with the Labor Day weekend there will definitely be too many inebriated knuckleheads out on the roads behind the wheel, and running in the park poses no danger of being run-down by said knuckleheads (at least, so far). Besides, running on the streets means breathing far too much exhaust from passing cars, and that would just suck; so fie on that.

I read this article earlier in the week on, which mentioned "sugar belly" from consuming too much sugar in ones hydration and fuelingand was glad I was not overdoing the sugar in my "training diet": for hydration on my runs I stick to straight filtered water, although my fuel definitely has sugar in it.

Weekly Mileage: Planned: (23) mi. Actual: (13.09)mi.
Shortfall: (9.91) mi.

Post-run Weight: (197.8) lbs.


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