July 12 th – A Three – Mile Morning Run Because It’s Hot and I’m Old!
Ok so this morning when I checked the weather it was sunny and almost 80 degrees. The forecast is that temperatures will climb into the low 90s today. It would not have taken much to convince myself not to run! But I fought the impulse to do that. Rather I decided that the best idea was to shorten my run to around three miles. Additionally, I decided to plot out a course that would maximize shade! The final thing I needed to do was to tell myself to take it easy!
So with all that in mind I set out.The first half-mile was fairly easy some clouds blocked the direct sunlight so it wasn’t too hot. By the time the sun did come out I was almost to shade. I reached that shade just a little before the first mile mark. I reached that Mile mark at 11:03 into the run.. Ah, shade and I was almost to the high point of the run. I reached that high point in another few minutes
Ah, now it was downhill in the shade for most of the decent. I was in and out of the sun for the second half of that mile. Again I had planned the course to maximize the shade and it worked. I ran the second mile in 10:39. Again most of it was downhill.
Now all I had to do was make it through the last mile. Most of that mile was in the sun. Luckily I convinced myself that I could go slow and no one would care!
When I was heading into the last stretch of the run I noticed my overall pace was just a little over 11 minutes per mile so I mustered what Speed I could get and I finished at 11 minute per mile pace. The time for the last mile was 11:28 but my sprint pace at least for .1 miles was 9:37.
When I finished the run my heart rate was 165, but within four minutes of walking around the block it was down to 116.
The Post Run Walk
As I walked and cooled down, I thought why don’t I try to stay in the shade and try to walk for a mile. I walked in the shadows at the school for a bit and the around the Spring Garden park and made the mile. Because my heart rate was still over 100 it was a good fat-burning walk!!
3.1 mile run – 34:15. Average pace: 11 min/mile
Average heart rate 147 bpm – 443 calories burned.
1.0 mile walk – Average heart rate 118 bpm
215 calories burned
Not too bad!
The Soundtrack for the run was a blues album. The latest from Julian Sas – Feelin’ Alive and sometimes during the run I actually did!
I’ll review the album in a bit at FreeWheelin Music Safari.
To try to make these posts a little less boring., I thought I’d add a few pictures to show you where I was actually running! What do you think?