Running journal, Saturday, 2006-03-11

Running journal, Saturday, 2006-03-11
Resting heart rate: 58 bpm (60 second test)
Day: Saturday
Date: 2006-03-11
Weather: Partly sunny, overcast, 1 m/s wind
Temp: 11.11 C (52 F)
Time: 10:00-12:00
Terrain: flat
Comments: Eight-mile long run today. Woke at 08:00 since my alarm-clock did not go off. Perhaps time to get a new alarm clock. My goal is to awake at 05:00 and begin running by 07:30, which means leaving my home no later than 07:15. Several obstacles persist -- late-night computer sessions and inertia primarily. Wore my red shorts and training singlet this morning, which turned out to be a chilly mistake at 11 degrees C. I ran slowly, not breaking a sweat until mile 5-6, when the clouds parted somewhat and allowed warm rays of sunshine to cover parts of the landscape. I felt more flexible with the warming of the air, and the joy of running returned. The second half made up for the cold first half, but I want to know how to judge weather appropriately. It appears I read Galloway's weather chart wrong. When he said "50-59 degrees: T-shirt and shorts," I substituted T-shirt for Singlet. I now see that he reccommends singlets for 60+ degree weather. I can see why. :) Several people passing me felt concerned enough to communicate with me by saying, "Brrr," or, "You must be freezing." I laughed at their semi-serious thoughts. I did feel chilled, and did not realize how much it affected my enjoyment of the run until the clouds parted. At that time I realized that a component of a positive run is warm, flexible muscles, instead of chilly, stiff, tense muscles. I practised efficient running form, by moving my hands down to my shorts while running, and this seems to help with keeping my shoulder muscles loose. I also feel more efficient running that way. I did notice that my right shoulder, which has felt sore these past weeks, felt tingly during the second half when I help my hands by my shorts. I think this is just a consequence of using the computer too much. :) Am learning that before saying hello to people it helps to make eye-contact. If they make eye contact, it is a good bet they would welcome a greeting. If they do not, then they might not. I ran on the asphalt of the bike trail again today, and I think the level footing helps a lot with fatigue, even though the surface causes more impact. On the return at mile 19, I saw six black-tailed deer feeding. That is the largest number I have seen in a group. I also saw a jack-rabbit today, and heard a wild turkey gobble. While crossing the pedestrian bridge on the way out, I heard a high-pitched noise from the black metal fence which sounded like pressure releasing from a shaken up two-liter bottle of soda. I was wrong about the graffiti, it's still there, it just doesn't appear visible when the bridge is wet. :P
Time: 116 minutes (1:56)
Goal Time: NONE :)
Distance: 12.90 km (8 mi), so 8.9 min/km, or 14.5 min/mile http://www.gmap-pedometer.com/?r=59447
Total Distance For Year: 238.7 km (146.1 mi)
Weight (after run): 78.6 kg (173.3 lbs), 22% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right upper-arm felt tingly/numb during miles 6-7.
Foods eaten today: Peanut-Butter Powerbar (2), organic black bean soup, toaster waffles and pure maple syrup, soy milk, goat cheese pizza, sparkling apple juice.