Resting heart rate: 90 bpm (60-second test, about 15 minutes after getting home after run)
Body Mass Index (BMI): (kilograms/(meters^2)) 21.972
Weather: sunny
Temp: 25.0->31.0 C (77.0->87.8 F), 32->18% humidity
Time: 11:58-15:33
Terrain: mixed flat and foothills; river-level (89-feet above sea level) to 200+ foot elevations and back
Comments: 15-mile long run today. I decided on the way across the pedestrian bridge at Bridge Street to get a hill run in. I clearly saw the American River's bottom in places as I crossed--on the west side, I noticed a large, submerged, cylindrical concrete object next to what looked like a submerged, long, metal support beam from the bridge. Anyone jumping off the pedestrian bridge for a thrill at that point might end up seriously hurt or worse. I noticed dozens of pipevine swallowtail caterpillars on the bike trail. Due to the heat, I decided to take it slow and carry a full water bottle. The American River looks really low. The small beach area near mile 20.5 no longer exists--the channel providing water to the beach now looks like a trickle. What a change from last years flooding! At the spot near mile 22.5 where the cats get fed, I noticed five chickens instead. Were the cats transformed? ;) Seeing the plants blooming piqued my interest again to know their names. I believe some of the plants near the Nimbus Fish Hatchery look like oleander. The caretakers of the bike trail have installed a new water fountain at mile 22.5! It works wonderfully. I filled up my water bottle and doused my head with water. I decided to run on the south side of the river today and explore new terrain. As I headed east, I ran on blankets of pine needles and breathed in their musty smell. I also enjoyed the scent of tar pitch as I crossed the wooden bridge to the east of CSUS Aquatic Center. Wildflowers grow in abundance along the path, in purple, orange, yellow, pink, and white. Farther along, an interpretive sign pointed out the heron rookery in the grey pines standing on the opposite shore of Lake Natoma. I counted three dozen nesting herons in the tall pines. The next sign reiterated the three types of oaks found along the River--Interior Live Oaks, Blue Oaks, and Valley Oaks. Of the three, I've noticed Interior Live Oaks most often, followed by Valley Oaks and Blue Oaks. I learned a new word--snags, which means standing, dead trees. A quote by John Muir from my memory surfaced: I only went out for a walk and finally concluded to stay out till sundown, for going out, I found, was really going in. I'm surrounded by activity when I go outside--birds, land animals, plants. The next interpretive sign listed the birds of the area. Most I've seen--Great Blue Herons, Mallards, Canadian Geese, Common Mergansers, but I haven't seen so many of the Black Phoebes or the Belted Kingfishers. I encountered a new (to me) metal bridge that bounced as I ran across it, squeaking with each step. As I approached my scheduled turn-around point, I encountered a monument which read: 25 feet due west from this point is an original corner of the Rancho Rio Delos Americanos Land Grant of 1844 and the most northwesterly corner of the town of Folsom of 1855. On the right was the mining camp of Negro Bar on the left was the mining camp of Texas Hill.\ Eagle Scout project Nov 1996 Jess Harvey BSA troop 97 Mariano Monuments. At this point I had drank almost all of the water in my bottle. I decided to run forward until I reached a bridge and cross--there are water fountains on the north shore trail. I reached Auburn-Folsom Road and crossed the new bridge. It looks great! As I ran I realized I'd pass right over the north-shore trail. :P About a half-mile later I reached the north shore, and found a trail down the embankment to a trail I hadn't seen before. As I headed west, I noticed a pine cone that had dropped onto the bike path, which a squirrel had found and eaten, leaving a pile of cone bits on the trail. Right before I turned into the parking lot near Park Road, I heard a hissing noise from the underbrush to the right of the trail. My curiosity got the better of me--I ducked into the undergrowth and found the source--it seemed like an artesian well. It had rocks around it and the air pressure blew up droplets of water. Fun. :) I felt confusion about where I was until I reached an embankment at the edge of the parking lot and saw the bike trail. I scrambled down and headed east. Near mile 27 I think on the north shore, I found the last water fountain for four or five miles. I stopped and read the interpretive sign, which listed another bird I haven't recognized, the Kestrel. It also listed Willow Creek as a stream that runs parallel to the south-shore bike trail near Nimbus Lake, the Rainbow Bridge in Folsom (I saw the trestle bridge but not the Rainbow Bridge as a I ran along Auburn-Folsom Road), the horse assembly area to my left as well as one at Hazel Avenue and the Nimbus Dam, a short history of Negro Bar (an African-American mining camp established in 1850, absorbed into Folsom in 1855), something called Shadow Glen, the Mississippi Bar mining camp closer to the Nimbus Dam, the Nimbus Overlook, and the Nimbus Flats on the south-shore of the river near the Nimbus Dam. I refilled my bottle, dowsing my head a few times to cool down. Two bicyclists rode up and dismounted to refill their bottles, and we chatted about our respective exercise plans. They planned to travel 35 miles, crossing at the Rainbow Bridge and returning to Watt Avenue. They seemed confused about Rainbow Bridge. :) We wished each other well and I continued. On the four mile trip back on the north shore bike trail I felt hot and sore. There are two big hills heading west--one about a half-mile west of Negro Bar and the other ascending the embankment to Hazel Avenue. I noticed tents erected along Nimbus Lake--I think they plan to hold a regatta again this weekend. I drank a lot of water in the four miles to Hazel Avenue. When I arrived at the water fountain next to the Nimbus Fish Hatchery, I dowsed my head again multiple times to cool down, refilled my bottle, and continued. I made it another mile before I decided to call it a day and walk back the remaining 1.5 miles. As I walked back across the pedestrian bridge, one of the partiers on the beach below me exclaimed, Fair Oaks is the best town evar! :) Some reflections--I started at 12:00, meaning hotter temps on the run; I took a risk running new trail on a long, hot run. Sacramento's heating up again for the summer!
Exercise Time: 3:35 (215 minutes)
Goal Time: 3:00Exercise Time: 3:35 (215 minutes)
Distance (running): 24.09 km (14.97 mi), http://www.gmap-pedometer.com/?r=954638
Total Running Distance For Year: 628.67 km (401.62 mi)
Weight (after exercise): 75.2 kg (165.82 lbs), 16% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Sore, lower-left back sore on run, but not afterward, muscle behind left knee sore on run but not afterward
Foods eaten today: low-fat mixed berry granola with soy milk, orange juice, Hemp Plus toaster waffles, GU gel shots, Gookinaid
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