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.
-Lancer!!
Showing posts with label GU Roctane. Show all posts
Showing posts with label GU Roctane. Show all posts
Sunday, October 30, 2011
Sunday, September 11, 2011
Sunday Night Easy Run
Today's plan calls for a(n) Easy Run.
Plan: Run (5)mi. @ a (17:17) pace, for a total time of (1:26:25) hrs.
Actual: Jogged (5) mi. @ a (15:22) avg. pace, for a total time of (1:16:49.65) hrs., and bracketed by (1)mi. warm-up walk, and (2.20)mi. cool-down walk.
Fuel: Pre-run: Nothing (water); Mid-run: GU Roctane (Pineapple); Post-run: Honey Stinger, Stinger Waffle (Vanilla).
Tonight's run went very well. I made a conscious effort to jog the whole (5) mi. at a near (15:00) pace. And I succeeded! My splits for tonight's run: Mile(1): (15:09); Mile (2): (15:13); Mile(3): (15:20); Mile(4): (15:39); Mile(5): (15:30).
Going forward I will have to make sure and keep focused the same way. Tonight, I tried a Honey Stinger waffle for the first time. Other running bloggers have mentioned them, and I found some at Dick's Sporting Goods, so I had to buy a few to try. It was only vanilla, but it was pretty good. The weather was pretty cool, and overcast. The moon came through pretty clearly, even with the clouds, so I didn't need my running lights tonight.
Other News: The Half-Dome endurance march is getting closer: Only a little over a week away.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (8.20)mi. Pace-avg: (16:27). Speed-avg: (3.6)mph. Speed-max: (4.8)mph. Burned: (884) Calories. No running lights.
Plan: Run (5)mi. @ a (17:17) pace, for a total time of (1:26:25) hrs.
Actual: Jogged (5) mi. @ a (15:22) avg. pace, for a total time of (1:16:49.65) hrs., and bracketed by (1)mi. warm-up walk, and (2.20)mi. cool-down walk.
Fuel: Pre-run: Nothing (water); Mid-run: GU Roctane (Pineapple); Post-run: Honey Stinger, Stinger Waffle (Vanilla).
Tonight's run went very well. I made a conscious effort to jog the whole (5) mi. at a near (15:00) pace. And I succeeded! My splits for tonight's run: Mile(1): (15:09); Mile (2): (15:13); Mile(3): (15:20); Mile(4): (15:39); Mile(5): (15:30).
Going forward I will have to make sure and keep focused the same way. Tonight, I tried a Honey Stinger waffle for the first time. Other running bloggers have mentioned them, and I found some at Dick's Sporting Goods, so I had to buy a few to try. It was only vanilla, but it was pretty good. The weather was pretty cool, and overcast. The moon came through pretty clearly, even with the clouds, so I didn't need my running lights tonight.
Other News: The Half-Dome endurance march is getting closer: Only a little over a week away.
-Lancer!!
Thursday, September 08, 2011
Another Thursday Easy Run
Today's plan calls for an Easy Run.
Plan: Run (5) mi. @ a (17:17) pace, for a total time of (1:26:25) hrs.
Actual: Jog/Walked (5) mi. @ a (15:11) avg. pace, for a total of (1:15:54.38) hrs. Bracketed by (1) mi. warm-up walk and a (1.88)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: PowerBar Energy Gel (Strawberry-Banana); Post-run: Tall glass of Gatorade (Berry), then dinner.
Tonight's run went well. I left the running lights at home, because I knew it would not get too dark: Tonight's moon is still waxing gibbous, and larger than Tuesday night. There were still quite a few people in the park tonight since I actually left the house before sundown.
My Garmin Forerunner seems to be freaking out since it logged my max speed tonight at (11.7)mph. Tchya! As if. I mapped the data to Google Earth, and I see that the path logged by my Garmin also has me crossing through a couple houses, then back-tracking a bit, on my way to the park. Even bigger,"As if!" My Garmin locked in the satellites pretty quickly tonight, although that is not the first time it has been able to do this. I wonder if I should have turned it off, and restarted it. I did that earlier in the week (just in case), and it seemed to be as accurate as it normally is, so I will have to ensure I do that going forward. The rest of the data may be skewed a bit, but the graphs in TC look fairly normal. The tallest peak in the Speed graph actually reads (6.8)mph.
My total jogging distance tonight was (2.12)mph on the first leg of the jog, and then (1.84)mi. on the second, inbound leg; total jogged miles: (3.96) non-continuous miles. Something in my belly didn't feel quite right tonight, so I did not try to pursue my (4) mi. continuous jogging goal for tonight; not even the three (3) mi. goal. Since I went to the movies this afternoon, and tried to get out the door for tonight's run as early as I could, I may not have had enough water in my system, but I did not get sick, or anything, so it's OK.
Tonight's splits: Mile (1): (14:07); Mile (2): (14:12); Mile (3): (16:59) walking; Mile (4): (14:57); Mile (5): (15:50).
Other News: I finally got out to the movies and saw Captain America, The First Avenger. It was really good, and I am glad I saw it on the big screen. I still regret not seeing The Green Lantern on the big screen, but it'll no doubt be available on disc in time for Xmas.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (7.88)mi. Pace-avg: (16:14). Speed-avg: (3.7)mph. Speed-max: (11.7)mph [(6.8mph)]. Burned: (854) Calories. No running lights.
Plan: Run (5) mi. @ a (17:17) pace, for a total time of (1:26:25) hrs.
Actual: Jog/Walked (5) mi. @ a (15:11) avg. pace, for a total of (1:15:54.38) hrs. Bracketed by (1) mi. warm-up walk and a (1.88)mi. cool-down walk.
Fuel: Pre-run: GU Roctane (Pineapple); Mid-run: PowerBar Energy Gel (Strawberry-Banana); Post-run: Tall glass of Gatorade (Berry), then dinner.
Tonight's run went well. I left the running lights at home, because I knew it would not get too dark: Tonight's moon is still waxing gibbous, and larger than Tuesday night. There were still quite a few people in the park tonight since I actually left the house before sundown.
My Garmin Forerunner seems to be freaking out since it logged my max speed tonight at (11.7)mph. Tchya! As if. I mapped the data to Google Earth, and I see that the path logged by my Garmin also has me crossing through a couple houses, then back-tracking a bit, on my way to the park. Even bigger,"As if!" My Garmin locked in the satellites pretty quickly tonight, although that is not the first time it has been able to do this. I wonder if I should have turned it off, and restarted it. I did that earlier in the week (just in case), and it seemed to be as accurate as it normally is, so I will have to ensure I do that going forward. The rest of the data may be skewed a bit, but the graphs in TC look fairly normal. The tallest peak in the Speed graph actually reads (6.8)mph.
My total jogging distance tonight was (2.12)mph on the first leg of the jog, and then (1.84)mi. on the second, inbound leg; total jogged miles: (3.96) non-continuous miles. Something in my belly didn't feel quite right tonight, so I did not try to pursue my (4) mi. continuous jogging goal for tonight; not even the three (3) mi. goal. Since I went to the movies this afternoon, and tried to get out the door for tonight's run as early as I could, I may not have had enough water in my system, but I did not get sick, or anything, so it's OK.
Tonight's splits: Mile (1): (14:07); Mile (2): (14:12); Mile (3): (16:59) walking; Mile (4): (14:57); Mile (5): (15:50).
Other News: I finally got out to the movies and saw Captain America, The First Avenger. It was really good, and I am glad I saw it on the big screen. I still regret not seeing The Green Lantern on the big screen, but it'll no doubt be available on disc in time for Xmas.
-Lancer!!
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.
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 active.com, 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.
-Lancer!!
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 active.com, 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.
-Lancer!!
Monday, August 29, 2011
Long Run Sunday No.8
Time for yet another Long Run.
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!
-Lancer!!
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!
-Lancer!!
Tuesday, August 23, 2011
Tuesday Night Easy Run
Headed out for my Easy Run tonight after dark.
Plan: Run (3) mi. @ a (17:27) pace for a total time of (52:23) mins.
Actual: Jog (3) mi. @ a (14:29) pace for a total time of (43:26.06) mins. Bracketed by a (1) mi. warm-up walk, and a (1.7) mi. cool-down walk.
Fuel: Pre-run: a strawberry yogurt and some Pringles Original about (2) hours beforehand; Mid-run: Gu Roctane Orange-Vanilla; Post-run: Dinner!
So I went out tonight after dark, partly because I was being lazy, and partly because the temps were in the high nineties. Also, I really wanted to try out my running lights with fresh batteries. As it happens the alkaline Duracell batteries I installed in the lights after Sunday's Long Run made the lights enormously brighter than with those Carbon-Zinc batteries. Those batteries that were shipped with the lights may have been running down while sitting on the shelf, and reading a Wikipedia article about them indicates they do not have a very long shelf life.
Now that I have the new batteries in, and completed an all after-dark run, I can say that the KnuckleLights(tm) live up to the advertising more than I had previously expected. It almost feels like you are running in a larger pool of light. I was even able to see more than five (5) feet in front of me when I pointed the lights down the path. I'm not sure I could even see that far with the previous batteries. I definitely feel safer running with brighter lights at night.
Tonight I was able to jog continuously for three (3) full miles. It felt good to finally make it that far without having to walk during the "Jog" phase. The splits in TC show:
Mile (1): (14:07)
Mile (2): (14:30)
Mile (3): (14:48)
I don't really know what it means yet, but that's OK.
Anyway, better stretch out and eat.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (5.70) mi. Pace-avg: (16:21). Speed-avg: (3.7)mph. Speed-max: (5.1)mph. Burned: (610) Calories.
Plan: Run (3) mi. @ a (17:27) pace for a total time of (52:23) mins.
Actual: Jog (3) mi. @ a (14:29) pace for a total time of (43:26.06) mins. Bracketed by a (1) mi. warm-up walk, and a (1.7) mi. cool-down walk.
Fuel: Pre-run: a strawberry yogurt and some Pringles Original about (2) hours beforehand; Mid-run: Gu Roctane Orange-Vanilla; Post-run: Dinner!
So I went out tonight after dark, partly because I was being lazy, and partly because the temps were in the high nineties. Also, I really wanted to try out my running lights with fresh batteries. As it happens the alkaline Duracell batteries I installed in the lights after Sunday's Long Run made the lights enormously brighter than with those Carbon-Zinc batteries. Those batteries that were shipped with the lights may have been running down while sitting on the shelf, and reading a Wikipedia article about them indicates they do not have a very long shelf life.
Now that I have the new batteries in, and completed an all after-dark run, I can say that the KnuckleLights(tm) live up to the advertising more than I had previously expected. It almost feels like you are running in a larger pool of light. I was even able to see more than five (5) feet in front of me when I pointed the lights down the path. I'm not sure I could even see that far with the previous batteries. I definitely feel safer running with brighter lights at night.
Tonight I was able to jog continuously for three (3) full miles. It felt good to finally make it that far without having to walk during the "Jog" phase. The splits in TC show:
Mile (1): (14:07)
Mile (2): (14:30)
Mile (3): (14:48)
I don't really know what it means yet, but that's OK.
Anyway, better stretch out and eat.
-Lancer!!
Tuesday, August 16, 2011
Yet Another Easy Run Tuesday
As noted above, today is time for an Easy Run. Especially since I skipped my Sunday Easy Run, even though I had already met my mileage quota for last week.
Plan: Run (3) mi. @ a (17:33) pace, for a total time of (52:40)min.
Actual: Jog/Walk (3) mi. @ (15:16) pace, for total time of (45:47.26)min. Bracketed by warm-up and cool-down miles.
Fuel: Pre-run: Gu Roctane, Vanilla-Orange. (Meh.) Mid-run: Sport Beans, Orange. Post-run: Tall glass of OJ, a banana (little greenish, still) then Dinner!
Tonight's run was OK. Once I started the three (3) mile Jog phase, I felt like I was smothering in the humidity. My weather widget indicates it is(34)% (23)% humidity right now, might have been more humid earlier during the run; I didn't check beforehand. It feels like it was a mistake to take two (2) whole rest days after the 10K. I should have at least gone for a bike ride as a bit of cross-training, but I did not. I think I napped off and on most of Sunday, and went to the movies on Monday. I saw "Friends With Benefits" with Mila Kunis and some dude named Justin Timberlake; never heard of him. Mila was the real attraction. She was awesome and I really enjoyed the movie. If you haven't seen it yet, go before it is gone. I'm sure it will be just as funny if you rent it later, but some movies I just want to see on the big screen.
Tech Nerd: My brand new KnuckleLights(tm) arrived Friday, and I wasted no time opening the package and checking out the contents. I took my KnuckleLights(tm) out with me on tonight's "run," since I was leaving the house so late and I knew the sun would be down long before I got back.
Quick impressions: They work as advertised. I did not have to blip my flashlight to let people know I was on the path, so please don't run into me, or run me down on your bike. In the dark sections of the park these were terrific. Once I got back on surface streets, the KnuckleLights(tm) were only useful in the long stretches between street lights, though I am sure drivers would have had no trouble seeing them (and me), but I saw no drivers going the other way.
The (4) LEDs per unit provide a diffuse light that is good for slow jogging and walking. At some point I will test these at a faster pace in full dark, during the coming fall and winter, if not sooner. The back and forth swinging of my arms may have contributed to a bit of unsteadiness on my feet with the lights moving back and forth. Since this was the first time I used them on a run I will be sure to make more observations about this on future training runs. I was actually still a bit sore from the 10K this past Saturday, so that may have also been a factor. Also, I was detecting a bad chemical taste in my mouth during my run. It may have been from my sunscreen running onto my water-bottle and the cap during my sweaty, slobbery run on Saturday. I hope that is the source, because then I can just scrub my bottle inside and out and there should be no more issues the rest of this training week.
Other News: I spoke to a couple people at a local career college this afternoon and will be signing up for at least one (1) IT Certification Prep class. I need the structure because my previous, um, "efforts" at self-study with my IT books has been less than successful. I am expecting to try and boot-strap myself along some self-guided self-study on top of taking the class (different subjects).
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.31) mi. Pace-avg: (16:33). Speed-avg: (3.6)mph. Speed-max: (5.1)mph. Burned: (698) Calories.
Plan: Run (3) mi. @ a (17:33) pace, for a total time of (52:40)min.
Actual: Jog/Walk (3) mi. @ (15:16) pace, for total time of (45:47.26)min. Bracketed by warm-up and cool-down miles.
Fuel: Pre-run: Gu Roctane, Vanilla-Orange. (Meh.) Mid-run: Sport Beans, Orange. Post-run: Tall glass of OJ, a banana (little greenish, still) then Dinner!
Tonight's run was OK. Once I started the three (3) mile Jog phase, I felt like I was smothering in the humidity. My weather widget indicates it is
Tech Nerd: My brand new KnuckleLights(tm) arrived Friday, and I wasted no time opening the package and checking out the contents. I took my KnuckleLights(tm) out with me on tonight's "run," since I was leaving the house so late and I knew the sun would be down long before I got back.
Quick impressions: They work as advertised. I did not have to blip my flashlight to let people know I was on the path, so please don't run into me, or run me down on your bike. In the dark sections of the park these were terrific. Once I got back on surface streets, the KnuckleLights(tm) were only useful in the long stretches between street lights, though I am sure drivers would have had no trouble seeing them (and me), but I saw no drivers going the other way.
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| KnuckleLights off. |
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| KnuckleLights on. SureFire 6P for scale (5-in.). |
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| KnuckleLights on, room lights off. |
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| KnuckleLights on, room lights off. |
The (4) LEDs per unit provide a diffuse light that is good for slow jogging and walking. At some point I will test these at a faster pace in full dark, during the coming fall and winter, if not sooner. The back and forth swinging of my arms may have contributed to a bit of unsteadiness on my feet with the lights moving back and forth. Since this was the first time I used them on a run I will be sure to make more observations about this on future training runs. I was actually still a bit sore from the 10K this past Saturday, so that may have also been a factor. Also, I was detecting a bad chemical taste in my mouth during my run. It may have been from my sunscreen running onto my water-bottle and the cap during my sweaty, slobbery run on Saturday. I hope that is the source, because then I can just scrub my bottle inside and out and there should be no more issues the rest of this training week.
Other News: I spoke to a couple people at a local career college this afternoon and will be signing up for at least one (1) IT Certification Prep class. I need the structure because my previous, um, "efforts" at self-study with my IT books has been less than successful. I am expecting to try and boot-strap myself along some self-guided self-study on top of taking the class (different subjects).
-Lancer!!
Tuesday, August 09, 2011
Yet Another Easy Run Tuesday
Tuesday already? Time for an Easy Run.
Plan: Run (4) mi. @ (17:33) pace, for a total time of (1:10:14) hrs.
Actual: Walk/Jog (4) mi. @ (16:39) avg. pace, for a total time of (1:06:37.19) hrs. Bracketed by a (1) mi. warm-up and (1) mi. cool-down walk.
Fuel: Pre-run: GU Roctane gel, Pineapple. It's good. Try it! Mid-run: Jelly Belly Sport Beans, Orange. Post-run: Dinner! Chicken breast, Orange Carrots, and a heaping green salad with croutons, black pepper and Italian dressing.
I left the house late, nearly 2000 hrs., so the sun was low on the horizon. Today was the first time I had to stop mid-run and use one of the restrooms in the park, but it was quick and I was back on my jog in no time. On the return leg of my run, in nearly the same place I had seen the skunk last month, I came across what I think was a kit fox. It was small, with a long tail and was a sort of coyote tan color, and had large ears, but the muzzle was shorter than I expected, and it was almost cat-like. For a moment it reminded me of one of the wild lynx-type cats I saw at the San Diego Zoo back in April, but the ears weren't quite so huge, and the muzzle was not nearly so short. It made me wish I had taken my camera with me on my run. Maybe I'll catch on camera another time.
Other News: I finally ordered a pair of Knuckle-lights(tm). I look forward to testing them out when they arrive.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Easy Run [Walk/Jog]. Dist: (6.72)mi. Pace-avg: (16:58). Speed-avg: (3.5)mph. Speed-max: (5.2)mph. Burned: (749) Calories.
Plan: Run (4) mi. @ (17:33) pace, for a total time of (1:10:14) hrs.
Actual: Walk/Jog (4) mi. @ (16:39) avg. pace, for a total time of (1:06:37.19) hrs. Bracketed by a (1) mi. warm-up and (1) mi. cool-down walk.
Fuel: Pre-run: GU Roctane gel, Pineapple. It's good. Try it! Mid-run: Jelly Belly Sport Beans, Orange. Post-run: Dinner! Chicken breast, Orange Carrots, and a heaping green salad with croutons, black pepper and Italian dressing.
I left the house late, nearly 2000 hrs., so the sun was low on the horizon. Today was the first time I had to stop mid-run and use one of the restrooms in the park, but it was quick and I was back on my jog in no time. On the return leg of my run, in nearly the same place I had seen the skunk last month, I came across what I think was a kit fox. It was small, with a long tail and was a sort of coyote tan color, and had large ears, but the muzzle was shorter than I expected, and it was almost cat-like. For a moment it reminded me of one of the wild lynx-type cats I saw at the San Diego Zoo back in April, but the ears weren't quite so huge, and the muzzle was not nearly so short. It made me wish I had taken my camera with me on my run. Maybe I'll catch on camera another time.
Other News: I finally ordered a pair of Knuckle-lights(tm). I look forward to testing them out when they arrive.
-Lancer!!
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