Longboat, CSUS Aquatic Center
Resting heart rate: n/a bpm (forgot)
Body Mass Index (BMI): 22.03 (kilograms/(meters^2))
Resting Metabolic Rate (RMR): 1,808 calories
Weather: sunny; wind from the SSW at 12.9 km/h (8 m/h); 29% humidity; 102 kPa (29.95 inches pressure)
Temp: 20 C (68 F)
Time: 13:04-17:00 (~3:56:00, with 14:57 split time; 12:42 min/mi pace)
Terrain: hilly; +/- 46 m (~150 ft)
Comments: Caught myself thinking, today, "Only seven miles to go." Miles tick down like dominoes, every step bringing me closer to the goal. Ran from the Bridge Street pedestrian bridge near Sunrise Avenue to the three bridges area of Folsom. Took the southern route. Both routes have magnificent views of Nimbus Lake, but the southern route seems a bit fresher, to me. Perhaps the northern route, another time. Noticed new, pink flowers on a few trees in Folsom. Saw Folsom State Prison, in the distance, at the turnaround point, as well as a view of the beginning of the incline I took on an aborted run in May of 2006. Since that day, I have run into Folsom in May of 2007 and that seems about it. Saw people fishing today in salmon channels and in the pool below Nimbus Dam. Nimbus Dam has four freshly painted gates. Smelled lots of aromatic pine needles as I gained elevation. Lots of people out on the Parkway, today, so I did not feel lonely like two weeks ago. More people can mean a wider spectrum of obstacles, however. Many people walked on the wrong side of the trail or took up the entire lane. Some bikers drove too fast for conditions in a number of spots. Some people did not want to move over past the yellow line, even though the bike path was empty. I pick up trash when I can; the most interesting was a hand-held 500 mL Pinot Grigio wine box, much like an over sized juice box. At the Negro Bar park, I welcomed the site of a restroom and water fountain. I doused my head several times with water, which was very refreshing. I had run from mile 22.5 to mile 28 (5.5 miles) with about 20 ounces of water. I took five gel packs with me and used them all. Started with every 45 minutes, then, for the last two, every 30 minutes. Felt a bit ill in the last several miles. My legs were cooked and I struggled to complete the run. I extended my walk breaks by 30-60 seconds and then, through sheer will, started running again. I knew if I kept walking I would not want to start running again. The miles ticked down with each step and then I was done. I gulped big breaths of air in those last miles while simultaneously slowing down. At the end, I passed a group of people in swimming attire listening to country music as they returned to their vehicles. They appeared drunk and I overheard them say, "She had nice cheeks." Had not heard that one before. Also overheard one biker say to his companion as they rode past, near Nimbus Lake, "This is all in our backyard, awesome!" People were feeding ducks and gulls at various points. I wore leggings, racing shorts, and a technical shirt, and felt a bit warm at times. On the way back, I wore my sunglasses as I ran into the sun. As I sat down in my car, I felt them compress as I sat down exhaustedly. So, I need a new, cheap pair of sunglasses to replace these. Lessons learned? Adding two miles to my long run as well as hills means cooked legs--yet I did it, so I know I can challenge myself and do it, too. Slow, slow, slow--my maintenance run times of mid-9:00 minutes/mile excited me and I probably should have run a bit more conservatively. Sunglasses really helped on the return, when I ran facing the sun. Gels saved my butt. After I got home, I read in Galloway's book on running the brain reserves glycogen stores for itself when quantities get low--I wonder if this is why I get into a "trance" when I run? Brought a camera along and took pictures: http://www.flickr.com/photos/schultkl/sets/72157626036595278/
Goal Time: n/a
Distance (running): ~29.86 km (~18.5 miles); http://www.gmap-pedometer.com/?r=4287620; ~2395 calories burned
Weight: 75.4 kg (166.2 lbs), ?% body fat
Any irregular feelings, aches, pains, heart rate, and so forth?: Intermittent touch of soreness in lower back on return, cooked legs on return
Foods eaten today: oatmeal + raisins + banana, banana, Hammer Nutrition Gel x 5, nuun U Natural Hydration - Tangerine Ginger, Garcia's restaurant vegetable fajitas + chips and dips + "Big Dawg" Negro Medolo, Straus Family Creamery Brown Sugar Banana ice cream, protein powder drink
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