Thursday, September 15, 2011

Thursday Tempo Run No.6

Today's plan calls for a Tempo Run.

DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (7.57)mi. Pace-avg: (16:31). Speed-avg: (3.6)mph. Speed-max: (4.8)mph. Burned: (812) Calories. Running lights. 

Plan: Run (4)mi. @ a (15:40) pace for a total time of (1:02:43)hrs. 
Actual: Jog (4)mi. @ a (14:47) avg. pace for a total time of (59:08.02)mins., bracketed by a (1)mi. warm-up walk, and a (2.57)mi. cool-down walk. 
Fuel: Pre-run: Clif Bar around 1745 hrs.; Mid-run:GU Roctane (Pineapple); Post-run: Honey Stinger waffle (Honey).

Tonight's run went very well, despite skipping my Easy Run on Tuesday, and leaving the house after dark, and without my neck gaiter (to keep the wind chill off my neck). D'oh! There was almost no one in the park tonight, no doubt due to the chill, but also more likely because high school football is back in season; and the new TV season has started, too. I could hear the crowds and the marching band out in the park. Not sure which high school was playing tonight, but the sounds carried with the chill night air. I did not need to use my running lights much tonight, except for (2) occasions when cyclists with bike lights were approaching: I wanted to make sure they saw me before their lights lit me up.

There was a large waning gibbous moon out tonight so my lights were mostly redundant. Running by moonlight is very soothing. The biggest hazard I encountered tonight was while passing the golf course: One of the sprinklers shoots pretty far past the fence that runs parallel to the bike path, and I was hit solidly with a wall of water. C'est la vie.

Other News: I have completed my Half-Dome equipment shopping. I think the only thing I really need is some trail mix for the hike, although I also plan to take some of my running fuel, like Chomps, and Energy Blasts. I will have to be sure not to overdo the sugar on the hike.


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