Sunday, October 30, 2011

Sunday Long Run No.12

Today's plan calls for a Long Run.

DC Bike Path: 1/2 Marathon Training, Long Run. Dist: (14.84)mi. Pace-avg: (17:38). Speed-avg: (3.4)mph. Speed-max: (5.3)mph. Burned: (1636) Calories. Running lights, new batteries.

Plan: Run (13) mi. @ a pace of (16:50) for a total time of (3:38:52)hrs.
Actual:  Jog/walked (13.0)mi. @ a (17:33) avg. pace for a total time of (3:48:07.41)hrs., bracketed by a (1.0)mi. warm-up walk, and a (0.84)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: Honey Stinger Chews (Orange Blossom), PowerBar Energy Gel (Strawberry-Banana); Post-run: Honey Stinger Stinger Waffle (Vanilla).

Tonights's run went alright, but my feet definitely ache after that effort. *oof* I made sure to put fresh batteries in my running lights before I left the house, and by the time I got back the lights were pretty dim. There was a waxing crescent moon out this evening for most of my run. That was nice.

I was able to jog continuously for the first (5.01) miles this evening, which was not as far as last week @ (6.03)mi. before I had to slow down and walk. After walking for a bit, I picked up the pace again for another (2.64)mi. before slowing down again. I managed to jog for another (0.65)mi. again during the last mile. This gives me a total of about (8.3) aggregate jogging miles during tonight's run. I really need to add some strength training and cycling into my weekly workouts so I can build up to more continuous jogging mileage on my long runs.

Tonight I wore my running pants again, along with my long sleeve running shirt and running ball cap. I also carried my running shell, my ninja hood, and neck gaiter to make sure I would stay warm enough once I needed to put those on. Frankly, tonight's temperature was low enough that I was feeling pretty chilly even with the running shell zipped up all the way, and the running shirt zipped up all the way, too. My shoulders seemed to feel the coolest tonight, so maybe I will need to add another piece of tech gear to my running collection in preparation for next weeks long run. I'm thinking maybe a Brooks running vest.

Realistically, though, I should have started earlier, before the sun went down, to try and maximize the warmer temps. The temperature readings I am getting now say (55) deg. F. and (60) deg. F. I don't know which is correct, but it feels closer to (55) at a guess. It felt like it was in the low (70) deg. F. around 5.00pm, or so.

Weekly Mileage: Plan: (30)mi.; Actual: (32.76)mi.

Training week (19) completed. Week (20) is all Easy Runs, all week. That will be nice.


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