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January 08, 2005
1:13:50/156
When I ran past the Monsieur Bricolage store in Pontcharra this morning, the thermometer read -2 degrees C (a little over 28 F). I decided to run today and leave tomorrow to recover, since Tim and Emma both went to school this morning. My hands were cold for the duration of the run. My legs felt tired from the start. Worked a little too hard the last 3 days.
Of the 1:10:05 I spent in the 65-85% range with an average of 80%. I measured the distance on paper as 9 miles, so my speed puts me in my Endurance workout range, determined using Greg McMillan's calculator. That's where I intended to be today. Although it's only 9 miles, it's supposed to be taken as a long run.
I did have trouble drinking. I only stopped to drink once, leaving my water bottle at the house and stopping for about 50 seconds to drink water at a bit less than halfway. I felt I should drink about 1 1/2 cups as fast as possible through the little nipple on the water bottle. That's tough to do while your body would like to continue breathing at a rate commensurable with your heart rate during the run. My heart rate dropped 15% while drinking, but I normally continue breathing for probably a minute after exercising moderately hard, as though my body were replenishing something. So heart rate drops faster than breathing rate.
As I start to take longer runs, I'll need to put the water in a jar or a regular bottle. I'd also like to drink less more often. You can always funnel in another half a cup without perturbing your pace. 1 1/2 cups at once feels like a chore.
Posted by Mark at January 8, 2005 11:10 AM