Thursday, October 10, 2013

No Mistakes

Despite the rain, despite the chill, despite the strong desire to crawl into bed for a warm nap, I dragged my ass out the door and went for a run like a good little boy. The rain was fairly cooperative until the last 5 minutes or so when it went from a fine mist to large drops and heavier winds.

Along the way, I saw a VDOT guy inspecting trees. My guess is they'll be cutting some down. Not surprised since I call them the "no mistake" trees. If you drive by and make a mistake in hitting them, it'll be your last. I also saw a new dog on the route. He barked, scared the crap out of me, jogged after me for a few feet then just watched me. Thankfully I was already in Zone 3 because my heart rate spiked. Also had to deal with some opposing traffic by jumping the ditch and running on the berm for a bit. Again, I was lucky and was already in Zone 3 so the extra effort just added to the workout.

And speaking of Zones, I set my watch to give me 8 minutes in Zone 2 and 2 minutes in Zone 3. I nailed the first interval then had to take a few walk breaks in the rest. I'm able to keep my heart rate at 142 if I keep things really slow but I can also bring it back down fairly quickly by walking a bit. Assuming I catch it soon enough. There were times where I wanted to go faster but I knew I needed to stay slow so I just kept at a meandering tempo.

Temps were about 55F. Light rain and light winds until the last few minutes where the rain and winds picked up.

Fluids and Fuel:
Breakfast was two waffles, two eggs, yogurt and iced coffee. I had a second iced coffee, water, and a sip of Ginger Ale the rest of the morning. Right before the run I had a packet of applesauce. During the run I had a bottle of plain water. Recovery was Hammer Recoverite mixed with water and chocolate ZICO and some cheese and chips.

Aches and Pains:
Calves were hurting a bit. I think this was because of the reduced speed and slightly altered gait. Outside of that, things felt fine.

Wore my warm North Face ball cap, long sleeve shirt, gloves, and two pairs of shorts. Was pretty cozy until the very end when a sudden wind caught me and I got cold for a few seconds. I also forgot to change socks so I wore my old ratty ones by mistake.

Outbound - 24:49 (AVG HR 146)
Inbound - 25:09 (AVG HR 151)
Finish - 49:58
MIN HR - 89
AVG HR - 149
MAX HR - 185

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