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    SLENDERELLA61   205,093
200,000-249,999 SparkPoints

What a Great Saturday!!

Saturday, August 31, 2013

Thoroughly enjoyed my run this morning. As promised, I ran at the back of the group, and did not push pace in order to help my left glute and surrounding muscles heal. My Garmin recorded the following data:

Time: 2:01:19
Moving Time: 1:55:50
Elapsed Time: 2:02:28
Avg Speed: 4.6 mph
Avg Moving Speed: 4.8 mph
Max Speed: 10.7 mph
Avg Pace: 13:04 min/mi
Avg Moving Pace: 12:28 min/mi
Best Pace: 5:37 min/mi

Elevation Gain: 390 ft
Elevation Loss: 389 ft
Min Elevation: 156 ft
Max Elevation: 261 ft

View Splits
Time Miles Distance
Minutes per Mile - Avg Pace Summary = 2:01:18.7 - 9.29 - 13:04
1 14:32.4 1.00 14:32
2 13:11.2 1.00 13:11
3 12:31.4 1.00 12:31
4 12:22.9 1.00 12:23
5 12:12.7 1.00 12:13
6 15:33.3 1.00 15:33 - Ooop! included the potty/water break.
7 12:05.8 1.00 12:06
8 12:14.2 1.00 12:14
9 12:54.8 1.00 12:55
(There was a tenth lap of .29 miles, but I must have missed copying it.)

The average temperature on this run was 75 degrees with 94% humidity. It was dark when we started at 6:12 am, but we soon saw the sunrise. We ran through lots of pretty neighborhoods. We had 10 runners in our group - one man and 9 women. The man and woman ran 23 miles last week and were running short in preparation for their full marathon in 2 weeks; they are running with their child in Dayton, Ohio. The rest of us are training for half marathons. Two of the runners are physical therapists, so I picked their brains as we ran just a bit -- they seemed glad to share. We had several teachers and just nice, friendly, smart, and fit people on this run.

I stayed at the back of the pack as promised for the first 7 miles then kind of moved up as some of the group faded. I finished with the leader. Although 7.5 miles was the farthest I'd gone this year up to this point, I had no trouble with the 9 mile distance. In fact, I finished up feeling more energetic than when I started.

I computed that I drank 72 ounces of water if I count what I drank starting an hour before the run to an hour after. I also consumed 4 Gu Chews for electrolytes and carbs. I felt like I had sufficient fuel, although I believe more is recommended at least by the company wanting you to buy their product. I did have a 190 calorie breakfast before the run so that might have helped, too.

After the run and cool down, I sat with 50 runners for 40 minutes, glowing and drinking water and coffee. Then I went to the YMCA, used the foam roller, showered, went to Weight Watchers (my nephew overslept and didn't make it as promised - oh, well), and then did a little shopping. What a great Saturday morning!!

Let me tell you one other funny thing. A couple weeks ago I also forgot to turn off the Garmin. On the way home, driving in a car, it suddenly started flashing. It said I had a new record - running a mile in 4:32!! Dream On!

Member Comments About This Blog Post:
KELLIEBEAN 9/2/2013 10:03AM

    What a great day!


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_LINDA 9/1/2013 7:30PM

    So glad you felt good for this run! LOL on the car speed -that happened to me when my watch actually somehow clicked itself on when I was getting a ride home -and it has to go through three button pushes before it does too!!
That is great you are using a foam roller! Hope it helps!
Keep up the great work!

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PMFISH 9/1/2013 12:26PM

    Wow! Great morning for you! You always impress me. emoticon

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AQUAGIRL08 9/1/2013 8:43AM

    Good job on your run, Marsha! I'm glad that you had a great Saturday!

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RUNNERRACHEL 9/1/2013 12:09AM

    emoticon emoticon sounds like a great morning, a great fun run! emoticon emoticon

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COCK-ROBIN 8/31/2013 11:16PM


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GABY1948 8/31/2013 9:03PM

    So glad it all went so well! You deserve some good! Have a wonderful rest of the holiday weekend, Marsha! emoticon

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WATERMELLEN 8/31/2013 6:21PM

    Sounds like a lovely morning indeed! So glad that the glute is behaving!!

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MJREIMERS 8/31/2013 6:03PM

    Love the Garmin "record." Way to go on your run this morning!!! That is awesome and how fun to do it with a group! Keep it up!

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JOYINKY 8/31/2013 5:07PM

    LOL re the Garmin! I really admire how planned out and balanced you are doing your training. WTG!

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NATPLUMMER 8/31/2013 3:38PM


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LIVE2RUN4LIFE 8/31/2013 2:57PM

    Nice run. Digestion basically stops during a long run because blood flow is diverted to the muscles and only the minimum goes to the parts of the body not working. So unless you ate your breakfast several hours before the run so that it was already digested and in the blood stream, it won't fuel the run. How long depends on what you ate. High glycemic foods get into the blood stream more quickly.

Every person's nutritional needs on a run are different and the pace makes a difference too. You will need more at race pace than at training pace. For what it's worth, 100 calories every 4 miles seems to work for me. (1 gel = 100 calories). In races, I usually also eat one just before the start.

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MIRAGE727 8/31/2013 2:53PM

    Good day for sure, Marsha!

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ONEKIDSMOM 8/31/2013 2:43PM

    Had to laugh at that last bit... when I tell Runkeeper I'm "walking" and actually run, it gives me records... I imagine even more so if I got in the car and zipped off! emoticon on the run, Marsha.

Comment edited on: 8/31/2013 2:44:26 PM

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FROSTY99 8/31/2013 2:17PM


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