Monday, August 29, 2011

Long Run Sunday No.8

Time for yet another Long Run.

DC Bike Path/Surface streets: 1/2 Marathon Training, Long Run. Dist: (13.17)mi. Pace-avg: (16:42). Speed-avg: (3.6)mph. Speed-max: (5.3)mph. Burned: (1428) Calories. Running Lights.

Plan: Run (11) mi. @ a (17:27) pace, for a total time of (3:12:07) hrs.
Actual: Jog/Walk ((11) mi. @ a (16:29) avg. pace, for a total time of (3:01:18.54) hrs. Bracketed by a (1) mi. warm-up walk and a (1.17) mi. cool-down walk.
Fuel: Pre-run: PowerBar Fruit Smoothie Energy bar (berry Blast) [2-hrs. pre-run], GU Roctane (Mandarin Orange); Mid-run: Sport Beans (Orange), GU Chomps (Strawberry); Post-run: Whatever is quick.

Tonight's run went pretty well. I slept very late into the afternoon so I did not get out the door till after sundown. I noticed one of my running lights, the one that got dropped earlier in the week, was dimmer than the other one. I think the LEDs might have been jostled loose when the unit was dropped, but it's hard to tell for sure. Anyway, the lights still work well, though I have noticed a good deal of dimming since my last run. I was hoping to get more life out of the batteries, but that may not be the case after all. We'll just see.

There were surprisingly few people out on the bike path tonight. Usually, I run across at least five, or more, groups during the course of my Sunday long runs. I think I only came across three this evening. The first group I encountered was on my outbound leg, and they were not carrying lights at all. The second was a cyclist with a bike light, and the third was a BMXer with no lights at all, and I startled him out near the orchard on my return leg because I had turned off my lights to exercise my night-vision. Frankly, we startled each other. I checked my heart-rate data in TC, but I don't see any unusual heart-rate spikes due to that last encounter.

My best jogging effort this evening was (3.44) mi. continuously. The splits for that are: Mile (1): (14:14); Mile (2): (14:31); Mile (3): (16:51).

Weekly Mileage: Planned: (22) mi. Actual: (30.72) mi.

Well, now I am pretty tired and very hungry. Better stretch out and eat, post-haste!