Positive Running

Did yard work and took the day off.

Ran 8 easy miles at 8:00 per mile with Wesley and Kevin, burned 914 calories.  Dew point was between 66 and 69, and temperature was around 74 degrees.  I really felt the dew point after spending the previous week in the New Mexico mountains where the temperatures were primarily in the 70s with less than 10% humidity.  I was dehydrated after the 8-mile run. 

Also worked out in the evening on the elliptical machine for 60 minutes -- burned 725 calories for 3.5 miles. 

Worked out in gym.  Burned 360 calories on elliptical machine, 400 calories on bike, and 225 calories on treadmill.

Very easy run of 8-miles with Kevin and Abtin north of the river.  The weather was very nice, with a dew point under 60 degrees. 

Worked out in the gym. Burned 330 calories on the elliptical, 420 calories on the treadmill, and 200 calories on the recumbent bike.  Made arrangements to run the Lake Ouachital Vista Trail with friends on Saturday morning.

Worked out at the gym.  Burned 700 calories on the elliptical machine.  Prepared a draft speedwork monitoring form based on the ladder approach I used in high school and college.  Keeping good records of your speed training times is a valuable tool.

Ran 18-miles of the Lake Ouachita Vista Trail with George P.  George is in incredible shape and was great to run with.  The morning was beautiful and so was the trail.  The trail runs along the southwest end of the lake on a penninsula near Mountain Harbor, AR. 

We ran the first 9-miles at about 9 min 30 sec per mile, which was probably a bit fast for me on trails because I had intermittent leg and foot cramps starting at the 14th mile.  We slowed down to about an 11 min. per mile pace for the late 4 miles.

We started at 6:20 a.m., and by 8:30 the temperature was warm.  I consumed 40 oz. of Powerade and about 15 ounces of water and could have had 20 oz of more fluids.  I am going to use my Camelbak hydration pack for our next trail run.

One reason for the cramps may be that I need to build more endurance by running a little farther in weekly runs.  Other reasons may have been the heat and sweating out the fluids so that I was a bit dehydrated.  My next trail run will probably be during the last weekend of June.