6mile Long
Poser August 10th, 2008
I skipped my Sat run. I had intended to do a quick run, a shy over 1.5miles around the block, but instead got a call from Mario to go out. Rather than rush a run, shower, change and go out, I instead decided to do some exercises. So I grabbed my resistance tubes and did some legpress type moves, curling moves, and other lifts, in addition to some bicycle crunches and pushups. I infact didnt go out Sat night, I was waiting for Mario to left me know when he was heading to LaSalles, and ended up falling asleep on the couch waiting for his call. He text me around 1145 or something, but I was still out and work up about 1230ish to just crawl into bed. Couldnt sleep so went through a few podcasts, which keep me up until I crashed.
Today though, I went to Lower Bidwell and ran 6 miles. Its Sunday, so its long run day, and thats what I did, mistakenly at the hottest point in the day.
The Conditions:
Distance: 6.2 miles
Pace: 8′36″ / mi
Weather: SUPER HOT. Yah, 2pm in the afternoon, finished at 3ish, sign read 95 degrees at the Bank on drive home.
Route: Lower Bidwell Park, theres a path that starts on the 4th side, and runs out to Manzanita road, and back along Villambrosia. I started at the “Start” side on 4th side of park, ran to bridge right before Manzanita, turned around and headed back to beginning.
The Run:
Before: Shy under 8 hours of sleep. In bed shortly after 3am, up around 1130a. Bowl of Cinnamon Toast Crunch cereal for breakfast. Warmed up at home with 5×20 wall squats, stretches, 2×10 bicycle crunches, 15 leg lifts for each leg, and 20 pushups. Then a few minute cooling off as I had to drive to the Park. Once there I did some stretching again, on the logs where you park, and then a quick 20 second (10 second back and forth) jog to warm up.
During: Started out slower than usual. It felt hot, and I didnt want to get over exhausted, so I kept to a slower pace, by keeping line with the beat of the song that was playing. I wanted to conserve energy cause it was my first long run since the Wharf to Wharf, and it was a terribly hot day. Leg knee was a bit tight, but loosened up just fine. I felt a bit tired through the whole run, which I think was a combination of the heat and lack of proper sleep from the night before. Once I hit the bridge and turned around, I tried pushing it a little, to get a sub 8′40″ pace. Ended up with a cramp 1/4mile later, so slowed down to see if I could run through it, which didnt happen and had to walk a little till cramp passed. After I started back up I was able to keep it going to the end, only stopping 1.5miles before the end at the water station to drink aqua, and water down left shin. I felt like I was going slower than usual, which was ok because I just wanted to get a long run done and miles down, but left shin was acting up a little, like a splint again. After the water down it felt ok and nothing since the end of the run.
After: Once back at the car, I downed the last 3/4 bottle of Powerade left over from Fridays run, and felt tons better and cooled off. No aches or pains immediately after, and nothing since. Snagged me a burger at Burger Hutt, and devoured that along with the fries (yum beef). Walking down stairs, upper thighs felt a tad sore, but only slightly, otherwise everything was good. Apartment was warm, but didnt require A/C till about 8ish for dinner, which was a Chicken Crock pot dealie. Put down a bowl and a half of that, and relaxed the rest of the night. I did feel pretty tired earlier, so I took a nap from about 6.20p till 7.20ish. Slight headache now, but nothing too bad, as I’ve been drinking lots of water, so I think its just sleepy time.