Running Journal, Saturday, 2010-09-04

Running Journal, Saturday, 2010-09-04
Resting heart rate: 82 bpm (60 second test, about 75 minutes after exercise)
Body Mass Index (BMI): 23.02 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,852 calories
Weather: brilliant sun, low humidity. Tough running weather.
Temp: 30-32 C (86-90 F)
Time: About 90 minutes (~16 min/mi)
Terrain: Mostly flat; highest to lowest point is about 15 feet
Comments: Returned to the Parkway for the first time since early July. This weekend is Labor Day weekend, so the parking lots at Sunrise Bar and Bridge Street were fairly full around 1:00-3:00 p.m. Many families and friends launching rafts, inflating rafts, bringing ice chests and gear to the riverside. Noticed a few tips: (1) bring a bag of grocery store ice and break it along the beach before putting it into the raft; (2) the water will cool the air inside the raft, which may deflate the raft a bit; (3) the few people using hand-pumps to inflate their rafts seemed worn out; (4) use ropes to tether rafts together, if desired; (5) your pet may need an inflatable life jacket. One person was jumping into the river from the middle of Jim's Bridge near Sunrise Bar. Many families were swimming; one had a pop-up tent for portable shade. We parked at the north side of the river, at Sunrise Bar, so Dawn would have a shady spot while I ran. We started from the 19.5 mile marker. Almost immediately, we saw a young black-tailed deer dart across the bike path, nearly bowling over an approaching bicyclist. We heard a rustling to our right and saw one additional black-tailed deer. Then, a coyote, tongue lolling, trotted out of the small bushy area and away from us. I tailed it for a moment, but it avoided us. Continuing, we found ripe wild grapes on the vine. We noticed a small fire had damaged vegetation on the bikepath just past Sunrise Avenue. A stream of water was rushing into the American River just beneath the fire-damaged area, creating a waterfall. At the one-half mile point, I continued alone, as Dawn began to feel a bit of soreness. Just past the Bridge Street parking lot, I heard a very strange bird call, which I do not recall hearing before. The first three miles out I took slow and easy. The salmon spawning channel, flowing just two months ago, now is overwhelming dry. Signs were also erected to inform users salmon spawning stones would be placed in the river during the month of September. After mile 21, much of the left side of the trail was in open sun. The Illinois Avenue boat launch was similarly busy. It was really hard to enjoy the first half of the run; running slow is relatively less interesting, but necessary. Just before the Nimbus Fish Hatchery, construction has been completed on two massive retaining walls, which is great, since the placer deposit stones frequently rolled right to the edge of the bikepath. Now there is a well-defined trail on both sides. On the run back, I noticed some small, red flowers. Beautiful purple flowers were noticed. Running into a headwind cooled me considerably. I began to run a faster pace, although running 15-16 minute miles in 90 F heat is still rough. I finished a bit tired but strong.
Goal Time: To finish
Distance (running): 9.88 km (6.14 mi), http://www.gmap-pedometer.com/?r=4014800
Weight: 78.8 kg (173.72 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right leg a touch sore. Nothing else.
Foods eaten today: Banana + oatmeal + raisins, cottage cheese, Gu Energy Gel Vanilla Gingerbread, homemade smoothie: boysenberry yogurt + three-berry frozen berries + walnuts + vanilla whey protein powder + green mix from Trader Joe's