Long Run 2

I continued my half-marathon training today with my second Long Run:

DC Bike Path: 1/2 Marathon Trng, Long Run: Dist.: (9.07)mi. Pace-avg: (17:08)min./mi. Speed-avg: (3.5)mph. Speed-max: (5.3)mph. Burned: (1003) Calories.

The plan calls for a distance of eight (8) miles at a pace of (18:01)min./mi., or whatever is close to this, and comfortable. I kept my pace at about (16:54)min./mi. to (17:08) min./mi., or so, for most of the distance. I tried going a bit faster at one point on the return leg of the run, but it was already getting too dark for comfortable footing. Tonight would have been a great night to have those Knuckle-Lights. I'll have to order them soon.

I would have gone out earlier in the day but I staid up late, and it was over (100)F. today, so I put off the run till early evening. It was pretty comfortable temperature-wise during the "run", so that was good. As I mentioned previously, an (18:01) pace is walking for me, and a (16:00) to (17:00) pace is closer to a brisk walk. [Actually, Garmin TC says this is just Walking pace. *shrug*]

-Lancer!!

Less Than Optimal

Had the itch so I went out for a bike ride:

DC Bike Path: Dist. (8.84) mi. Pace-avg: (5:16)min./mi. Speed-avg: (11.4) mph. Speed-max: (15.9) mph. Burned: (569) Calories. Much more winded than my last bike ride. I need to get back into the cycling habit. Outside temp was about 75F. Not bad for a ride.

and a run this morning:

DC Bike Path: Walk/Jog. Dist: (5.37) mi. Pace-avg: (17:28)min./mi. (Speed-avg: (3.4) mph. Speed-max: (5.3) mph. Burned: (613) Calories. Outside temp was in the 80F and up range.

OK. So I am not ready for running in this heat, yet. Better go out earlier in the morning, when it's cooler. I ate a GU Roctane 15 min. before the run. And had plenty of water before-hand. PowerBar energy gel on the way out during the run; PowerBar energy chews on the way back in, with water stops during both legs.

Now I am feeling more than a little whipped, so I better rehydrate more, stretch out, and shower.

Gear Wish List: I am thinking I should get some knucklelights, so I can run at night. My neighbourhood is a bit too dark at night, and if these things work as advertised, I could potentially run in the park at night. The street-lamps in the park are not turned on at night anymore, except near the restrooms and the tennis courts, so these would be great for running in the dark.

I also want to get a FuelBelt. Running in this heat definitely requires more water than is safely available during my run. I just have to start bringing it with me.

OK. Time to stretch. Later!

-Lancer!!