Running journal, Monday, 2006-05-08

Running journal, Monday, 2006-05-08
Resting heart rate: 58 bpm (60 second test)
Day: Monday
Date: 2006-05-08
Weather: sunny, 3 m/s wind
Temp: 26.1 C (79 F)
Time: 10:48-11:43
Terrain: flat, mild hills
Comments: Clear, bright, mild wind, and getting warmer. Noticed on the bike trail someone has scrawled motivational messages for a Sacramento Train To End Stroke (TTES) event. They read: "U Will!", "Go Kona!", "U Rock!", U R Able!", "Go TTES!", "TTES Way 2 Go!", "Go SD!". The last one I noticed yesterday west of the pedestrian bridge somewhere. Fun. I ran faster than I thought recommended, but I wanted to test my new-found muscles and see how far and how fast they might take me. I ran about a 6.0-mph pace for about 30 minutes, then I slowed down for about a half-mile, then I sped up again until the finish. This is an improvement. On the return I chased some female wild turkeys down the private trail for about a half-mile. They kept running down the open trail. Shared greetings with lots of people today, I felt relaxed and confident, and people seemed to feel comfortable with that. Noticed lots of trash in the parking area north of the pedestrian bridge. As I was parking, a man kindly shut his door so I might pass him to park. On the way to the bridge, I thanked him and he shared how he felt fearful that someone might get hurt because the road was narrow and some people drive quickly to the bridge. I ran farther today than I ever have in 23:00, about 50m short of the entrance to the Nimbus Dam park building. That's including a stop to wet my head at the same beach I stopped at on Saturday. I'm glad I did, since there are no other water breaks for about two miles. I doused my head again at the fountain, then returned. When I finished, I took off my shoes and socks and removed all the gear from my pockets and rested my legs in the icy-clear water of the American River. It's almost unbearably cold at first, but after about five minutes my legs acclimate and I can relax and enjoy the scenery. Watched a pair of ducks mate, a canoe pass, and a woman on top of the bluffs light a cigarette and watch me. The sunblock came off my legs in the water and created a milky cloud. I really enjoy the water and interacting with the natural surroundings of the river. And I scratched my watch face today. Ugh.
Time: 55 minutes
Goal Time: n/a
Distance: 7.81 km (4.85 mi) http://www.gmap-pedometer.com/?r=161412, 7.04 minutes/km (11.34 minutes/mi) pace, 4.95 hr marathon pace.
Total Distance For Year: 525.1 km (313.3 mi)
Weight (after run): 77.6 kg (171.1 lbs), 17% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: about halfway in, my left ankle hurt again, and my right knee felt a bit sore
Foods eaten today: banana