Running in Life's Slow Lane

4.02 mi in 46:03 @ 11:28/mi burning 445 calories

1.00 mi in 12:13 121bpm
1.00 mi in 10:50 133bpm
1.00 mi in 12:04 141bpm
0.50 mi in 04:49 162bpm (09:34/mi pace)
0.52 mi in 06:07 150bpm (11:52/mi pace)

Location: Chesapeake, Va

I awoke way too early this morning and to make life more challenging I was very angry. Not the best way to start one's day but I challenged myself to go run hard and work all of the anger out of my system to change my mood. I think it has worked and feel that I can be a better person now.

3.85 mi in 40:15 @ 10:27/mi burning 424 calories with 147bpm HRavg.

Markers ---
1.00 mi in 09:11 130bpm HRavg *This cannot be right
0.52 mi in 04:49 156bpm HRavg (09:00/mi pace)
0.49 mi in 06:01 141bpm HRavg (12:14/mi pace)
0.25 mi in 01:59 144BPM HRavg (08:05/mi pace)
0.74 mi in 09:04 154bpm HRavg (12:16/mi pace)
0.25 mi in 02:01 158bpm HRavg (08:02/mi pace)
0.60 mi in 07:17 157bpm HRavg (12:07/mi pace)

Okay, there is NO way I ran the first mile at anything near 09:11 but I am happy that I managed a total of 1.00 mi among the other intervals at 9:00/mi pace or better. The quads and hams will certainly be complaining today.

Weather --
Clear skies, sunny, 68*F, 43*F dew point, winds NNE 5 mph

Location: Chesapeake, Va  

3.11 mi in 35:50 @ 11:31/mi burning 345 calories.

1.00 mi in 11:52 132bpm
1.00 mi in 10:01 136bpm
1.00 mi in 12:36 129bpm
0.11 mi in 01:22 135bpm (12:14/mi pace)

Location: Chesapeake, Va

3.04 mi in 42:26 @ 13:57/mi burning 256 calories

1.00 mi in 13:39 115bpm
1.00 mi in 14:11 117bpm
1.00 mi in 13:58 120bpm

Very painful calves really slowed me down.

Location: Chesapeake, Va

I drove down to the Great Dismal Swamp Canal Trail just north of the North Carolina border for my long run this afternoon. It was a great day to run through the area as there were numerous butterflies flitting among the vegetation including several species of swallowtails. Families were out in force riding their bicycles along the roadway with a few stopping to fish in the areas open to the canal.

6.0 mi in 01:16:50 at 12:48/mi burning 492 calories with 136bpm HRavg.

Markers --
1.00 mi in 11:55 126bpm (too fast for a long run)
1.00 mi in 13:27 124bpm (now it's too slow)
1.00 mi in 13:11 134bpm (much better)
1.00 mi in 13:08 137bpm (finding my pace here)
1.00 mi in 13:08 143bpm (wow, consistency)
1.00 mi in 12:00 155bpm (picked up the pace to finish)

My calves were tender for the first 2+ miles so I stopped at the end of miles 1-3 but once I was on the return from the 3.0 mile marker everything seemed to free up and I ran miles 4-6 without stopping.

Location: Great Dismal Swamp Canal

Tomorrow I hope to run on the North Carolina end of the same trail.

I drove into North Carolina to run along the southern edge of the Dismal Swamp Canal Trail. It was rainy which kept the humidity punishing but the temps cooler and made the vegetation vividly verdant.

3.57 mi in 45:23 @ 12:43/mi burning 290 calories with 133bpm HRavg

Markers --
1.00 mi in 12:02 124 bpm
1.00 mi in 13:06 135 bpm
1.00 mi in 12:17 142 bpm
0.50 mi in 07:01 130 bpm (13:59/mi pace) *I am not sure that is right

Location: Great Dismal Swamp - North Carolina

So, this adds yet another state to the locations of where I have accomplished a running workout. Clearly keeping the list of states I have stumbled through on Facebook was a bad idea because I cannot find it now. But when I do find it, North Carolina can be added.

Alright, this calf pain has got to stop or I am going to need to find a new hobby.

3.10 mi in 40:13 @ 12:58 burning 272 calories with 131bpm HRavg.

Location: Chesapeake, Va

Truly, I have no idea exactly how much distance I covered but it took 36:45 and it was at a good pace so 3.25 mi is not a horrible estimate.

Felt good. Could have gone more yet thought it wise to pull up short on first day back.

Location: Suffolk, Va