Positive Running

Ran 11.1 miles on a cool afternoon at Scott Field.  Ran the warm-up mile slow at 8:31, and the 2nd mile at 7:33.  Then ran 3-miles at an average pace of 7:17/mile, followed by a recovery mile at 7:39.  Then ran 5.1-miles at an average pace of 7:18/mile.

Ran 7 miles on the TM in 54:26.

On a nice 85 degree evening at the Catholic HS track, ran 7.5 miles in 55:22.  Ran a 2 mile warm-up.  Ran 5x800m repeats with 200m recovery walks, running interals of 3:08 to 3:14.  Then ran 4x400m repeats, with 200m recovery walks, running intervals of 87, 89, 91 and 94 seconds.  Then ran a 2 mile cool-down.

16 Miles with Wesley on a hot day around 90 degrees, but it felt hotter running on the black asphalt. Ran from downtown Little Rock to the Big Dam Bridge on the South side of the Arkansas River, then ran back east along North River Trail.  Hiked up to the NLR Cliffs, which are pretty spectacular looking at least 300+ feet over the Arkansas River.

Wesley ran very strong in the heat.  I went through two energy gels, 30 ounces of Gatorade and water, six electrolyte capsules, and splashed cold water over my face and head twice to cool down.  No problems with cramping, but it was hot.

First, this morning pushed my wife in her wheelchair and walked our daughter and her Cocker Spaniel "Lady" in the Ruff on the River parade.  Later, on another hot afternoon with the heat index at 90 degrees, ran 8.5 miles around Two Rivers Park.  Stopped twice to dowse my head with cold water and drank 20 oz. of Gatorade.