Notes
Got up and ran after an almost three-hour nap. I felt pretty dehydrated when I woke up and probably didn’t drink enough water before the run. The dark urine before I left indicated I was right.
I drove out to Lake Murray and planned to run my usual out and back loop, but 2.12 miles in they were doing construction and I had to turn back. So I went out in 16:00 and back in 16:00, then added on the part I did on May 31 to get 5.11 miles.
I felt okay for the most part but my heart rate seemed to be a bit high again. Unlike the past two runs this week, it took longer to recover and get back down to 120. My hamstring felt okay after about a quarter-mile and I just took it easy. I got a bloody nose around four miles and kept spitting blood the rest of the way. I picked it up the final 0.30 miles or so after I tried to catch a girl who was moving pretty good (est. 7:20-7:30 pace, never looked at my Garmin when I passed her) and was breathing hard once I finished. No bike today.
Songs: Shake Me Like a Monkey (DMB), 52-50 (O.A.R.)
Times on Lake Murray
* 07/23/10 - 5.11 mi. in 38:22 (7:31 pace); AHR: 175/MHR: 194
* 07/16/10 - 5.13 mi. in 39:00 (19:24/19:36) (7:37 pace); AHR: 170/MHR: 184
* 07/13/10 - 5.14 mi. in 37:16 (19:15/18:01) (7:16 pace); AHR: 169/MHR: 196
*07/06/10 - 5.14 mi. in 38:29 (19:23/19:06) (7:30 pace); AHR: 167/MHR: 181
*06/15/10 - 6.05 mi. in 46:21 (7:40 pace); AHR: 157/MHR: 170
*05/31/10 - 6.02 mi. in 45:04 (19:32/19:13) (7:30 pace); AHR: 162/MHR: 174
*05/25/10 - 5.16 mi. in 39:46 (19:48/19:57) (7:43 pace); AHR: 161/MHR: 171
*05/19/10 - 5.17 mi. in 39:23 (19:38/19:45) (7:38 pace); AHR: 167/MHR: 184
*05/11/10 - 4.22 mi. in 32:14 (7:39 pace); AHR: 160/MHR: 172
*05/04/10 - 4.02 mi. in 32:03 (7:59 pace); AHR: 160/MHR: 177
*04/21/10 - 3.69 mi. in 28:29 (7:44 pace); AHR: 183/MHR: 198
Past July 23rd’s
2010 - 5.11 mi. in 38:22 (7:31 pace) at 6:37 p.m. in San Diego (Lake Murray)
2009 - Did not run
2008 - Did not run
2007 - Did not run
2006 - Did not run
2005 - Did not run
2004 - ~10.00 mi. in 1:08:18 (6:50 pace) at 7:35 p.m. in San Diego (Confusing Loop + Yorba Anita Loop + Mile Block)
2003 - Did not run
2002 - 12.00 mi. in 1:25:21 (7:06 pace) at 7:15 p.m. in Parishville (Steve Cool Loop + Hotaling Road + Cathy’s & Back)
2001 - N/A
2000 - N/A