Positive Running

Ran 12 miles on the TM in 93 mins, then ran a 0.3 mile cool down at a 9:00/mile pace.  Felt very good in part because I took it easy running the Mt. Nebo Fun Run.

On a warm 94 degree evening that felt like 100 degrees, ran at the Catholic HS track with the Rock City Running crew a ladder of 400, 800, 1200, 1200, 800 and 400 m repeats with 200m recoveries.  Ran both 400m repeats in 92 seconds, the first 800m in 3:12 and the second 800m in 3:21, the first 1200m in 5:15 and, after a short rest, the second 1200m in 5:04.  Steve ran very strong tonight and named me in the Ice Bucket Challenge, which I plan to do tomorrow.

Total of 13 miles in 97:56.

AM:  Ran 6.5 miles on the TM in 48:04, including 5 miles in 35:54.

PM: Ran 6.5 miles on the TM in 49:52.

It was forecasted to be a 72 degree morning, but instead the low temperature was 76 and quickly rose.  The high humidity, the heat index was warm as Wesley and I met by the State Capital at 6:30 a.m.  Wesley had already been running since a little after 3:00 a.m.  I had arrived at the gym at 5:45, so ran 2.25 miles before I met Wesley.

We ran the Arkansas River Trail loop at a pace of around 8:00/mile.  We ran very strong, and I felt good but didn't consume enough fluids.  Then the water pressure on the North Little Rock side of the trail was too low to fill my water bottle.  So I got dehydrated at mile 14.5, and walked 1/2 mile while I drank the rest of my 16 oz bottle of watered-down Gatorade.  The helped a lot, and I ran the final 2-miles back to the gym.

I also had my first energy gel since having my gall bladder removed on July 4th, and didn't have any problems with it.  It was great running with Wesley.