Sunday, October 23, 2011

Sunday Long Run No.11

Today's plan calls for a Long Run.

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (10.64)mi. Pace-avg: (17:13). Speed-avg: (3.5)mph. Speed-max: (6.0)mph. Burned: (1165) Calories. Running lights.

Plan: Run (13)mi. @ a (16:55) pace, for a total of (3:40:00)hrs.
Actual: Jog/walked (9.64)mi. @ a (17:18) avg pace, bracketed by a (1)mi. warm-up walk, and a (0.0)mi. cool-down walk.
Fuel: Pre-run: PowerBar Energy Gel (Strawberry-Banana); Mid-run: Honey Stinger Stinger Waffle (Honey); Post-run: PowerBar Energy Blasts (Strawberry Banana).

Tonight's Long Run went OK, but was incomplete due to a persistent ache in my left foot between my 3rd and 4th toes at the ball of my foot. I'm not sure what caused this to begin with, but this was only my second training run using my new Brooks running shoes. Maybe my shoes need a little more break-in time, or maybe I was overcompensating in some way by pushing off with my left foot more than in the past. Tonight the pain did not begin till I was well into the return leg of my run, so I got some good mileage out of the run. This intermittent pain sometimes occurs when I walk around the house barefoot too much. In any event, I did not want to just suck it up and power through the pain: It is only (6) weeks till the Las Vegas Half Marathon and I do not want to create more injuries before-hand.

Do you think the cars will see me?

I hope the drivers can see me on the road.

I was able to jog continuously for the first (6.03)mi. of tonight's run, then I walked about (0.22)mi., then resumed jogging for another (1.76)mi. before I had to stop and just walk the rest of the way. I wore my new Nike Element Long Sleeve running shirt with the tall collar and was suitably impressed: It kept me warm enough and cool enough at the same time; I did not overheat and oversweat. I brought along my new Brooks night running shell just in case it cooled off too much by the river, but it did not. It was very handy to have it folded up in its storage pocket and carrying it in an add-on pouch on my running belt. It's almost time to change the batteries again in my running lights. I was able to run long stretches in the park without the lights to conserve battery life, but some sections were too dark without the lights. No moon was out tonight, but there were several cyclists on my return leg that had multiple high power LED lights on their bikes and helmets. It was nice to see other people taking safety seriously.


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