Running Journal, Sunday, 2010-09-12

Running Journal, Sunday, 2010-09-12
Resting heart rate: 60 bpm (60 second test, around 11:00 a.m.)
Body Mass Index (BMI): 22.546 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,846 calories
Weather: sunny, warm, slight breeze
Temp: 32 C (89.6 F)
Time: ~12:45-3:45 p.m.
Terrain: gentle inclines save the steep grade of Hazel Avenue Bridge
Comments: This weekend I have slept in both days. Making up for last week's concert which dropped me like a stone into bed at 2:00 a.m. on Friday morning. We parked at the north parking lot for Sunrise Bar, in the shade. Lots of people inflating rafts, riding all varieties of bats, and on the way back I passed a pack of people jumping from the west side of Jim's Bridge. The seasons along the Parkway slowly transition from one to the next. The summer heat is waning a bit, but still warm enough to impact running performance. Trees show the most visible signs of approaching winter, as some leaves are just beginning to change color. Other signs exist: the American River's waterline has receded dramatically and the vines weigh heavily with ripe purple grapes. I noticed new acorns on one Interior Live Oak. The length of the days are receding as well, with sunset now approximately 7:15 p.m. The Nimbus Fish Hatchery raceways are full of water and young fish in anticipation of the late fall and early winter salmon spawning season. Last year, the State canceled the American River Salmon Festival; I cannot find any info as to whether this year will be different. The Nimbus Fish Hatchery gate had a sign on it today stating they will be closed on the 2nd, 3rd, and 4th Fridays of each month, per the Governor's order. I did not see much wildlife today. Given the heat and time of day, most animals were likely resting to stay cool. The best times are early morning or early evening, when temperatures are cool and visibility is just enough to offer some degree of confidence regarding predators. One interesting phenomenon I frequently encounter while running is echoed footsteps. It sounds like someone is approaching me from behind, when in fact, it is the proximity of bushes and/or rising slopes which reflect the sound of my feet striking the path. I noted this experience today while running along miles 21.0-22.5. The California Capital Airshow occurred this weekend, so as I ran I had the opportunity to see formations of planes flying overhead. Most of the time, I heard distant roars of engines without seeing the planes. On the return run, I noticed a plume of black smoke about 10 miles to the west. My immediate thought was perhaps something had gone wrong with the Airshow; my personal opinion is running these acrobatic air displays over heavily populated areas is completely insane. Cool, to be sure, but catastrophic when things go wrong. Post-run news reports show nothing out of the ordinary, thankfully. Nimbus Lake was beautiful as ever today; one sailboat graced the waters, along with many people in boats. I forgot my watch today. This is really a major oversight, since I use it to time my run/walk breaks. Instead, I decided to run really slow for one-half mile, then walk for a ways (ended up being about 1/8th of a mile, I think), then run to the next one-half mile marker. This worked out so well I decided to extend my run from the planned 8.0 miles to 11.0 miles. Since last week was only 6.0 miles, by the end of today's run I felt tired. I think I judged my endurance pretty accurately. If it was not for the Hammer Nutrition gels I brought along, however, the run would likely have ended much differently. I took one at the half-way point and another with about two miles left. Running up the Hazel Avenue Bridge's pedestrian walkway was pretty easy today. I remember when I first started running on the Parkway, in the cool and wet winter rains of 2006, how great it felt to make the ~80-100 feet of elevation gain. Running on the Parkway year after year I notice small changes in the signs. Most things have stayed the same. I tried two ripe grapes from the vine this afternoon; they were semi-sweet. I doused my head at the 22.5 mile marker water fountain with plenty of cold water, both on the way out and the way back. And that is about all that happened today. A solid run, later than it should have been, but I am happy with the results.
Goal Time: n/a
Distance (running): 17.65 km (11.0 mi) http://www.gmap-pedometer.com/?r=4035306
Weight: 78.0 kg (171.96 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Right shoulder stiff and a bit sore
Foods eaten today: oatmeal + raisins + banana, grapefruit, Hammer Nutrition Gel (2): Vanilla + Apple-Cinnamon, home-made smoothie