Triumph!

Perhaps, triumph is a bit overly dramatic, but it sure feels good to be able to go 13+ miles without walking. Besides, I found a shiny 2005 penny lying heads-up during my run.

Workout

September 21
8:30 a.m. CT
Warm up: .45 mile walk
Distance: 13.56 miles
Duration: 2:36:00
Pace ave: 11:30

First 6.48 miles: 1:14:57 [11:33 pace, HR ave 145, max 163]

Last 7.08 miles: 1:21:03 [11:26 pace, HR ave 156, max 171]
HR ave 151, max 171
Cool down: .45 mile walk
@start: 62, 88%, cloudy, NW@2
@end: 68, 76%, showers, E@8

It started raining about 7 minutes into the run. At times it was absolutely pouring. It rained on and off the whole time, mostly on, so I spent 2 1/2 hours being wet, very wet, sopping wet. I really don't mind running in the rain, though. It keeps my temperature down, so the run just feels a thousand times better. Of course, 50 degrees, cloudy, and dry would have been good, too. :-)  Despite having soaked feet for so long, I have only one small blister on the side of my big toe where it rubs against my 2nd toe. I put Body Glide on my toes before the run.

This was a really good run. I was achey at the end, but not as nearly bad as at the end of the other recent long runs. I'd have preferred my pace be around 11:20 instead of 11:30, but I'll take the 11:30 without being bummed about it. Running in water-logged shoes and clothing didn't help the time any. I kept my average HR down where I wanted it, too.

I scrounge around and came up with one Gu and one Clif Shot, both well past their expiration dates. I took them on the run anyway. Had the Clif Shot about 45 minutes into the run, the Gu at 90 minutes, and 4 Starbursts at 120 minutes. Seemed to do pretty well with that, although getting the Starbursts out of their wrappers is a pain. I don't  consider them a viable race-day energy boost, but they are what I had on hand so might as well use them.

As with the last long run, after this one I hit the tub for a lower-body soak in cold water with the entire contents of the ice maker tray dumped in. 20 minutes this time. While soaking, I drank a whey protein shake and ate green grapes, read another article in Runners World, talked to my cats, a couple of whom seemed quite interested in the water. I expected one of them to slip and fall in, but none did.

Food

Pre-run: 7:20 a.m. banana.

During run: 1 Clif Shot, 1 Gu, 4 Starbursts.

Breakfast: 11:45 a.m. protein shake with Splenda & cinnamon, green grapes.

Lunch: 2:00 p.m. (?) @festival - Nutty Bar (ice cream), grilled chicken sandwich with ketchup, fried potatoes, lemon shake-up (lemonade, essentially); @home - the rest of the kettle corn.
Supper: 6:00 p.m. @grandparents' - 2 donuts, Diet Coke.

Evening Snack: 9:00 p.m. maple nut fudge.

Yeah, well. Two days of junk, but that's okay. I planned to have two days of junk. Back to normal tomorrow. I'm truly looking forward to a mongo-sized salad.

Morning Stats

weight: 150.4, post-run 147.6
bf: 29%
pulse: n/a
bp: n/a
bg: n/a