<b>Alex</b> - Way to go man! So it wasn't the way you wanted to get to states, but you know what? You were in a position to take advantage of your opponent's misfortune! That's awesome!<br><br>
Knock 'em dead at states!!!<br><br>
As for me:<br><br>
Plan tonight called for 11 mile medium-long run. I got the 11 miles in, albeit slower than I would have liked.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 05/25/2007 <b>Time:</b> 15:25<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 11.0 miles<br><b>Total time:</b> 01:58:05.8 <b>Average Per Mile:</b> 00:10:16.1<br><b>Course:</b> OTHER COURSE<br><b>Max HR (for entire workout):</b> 182<br><b>Average HR:</b> 157<br><b>Shoes:</b> Mizuno Wave Ascend 2 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 62.0<br><b>Weather:</b> Sunny and hot.<br><b>Temperature:</b> 90 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 91 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 56 <b>Time:</b> Start<br><b>Dew Point:</b> 51 <b>Time:</b> End<br><b>Wind speed:</b> 2 <b>Max Gust:</b> 10 <b>Direction:</b> VAR<br><br><a href="http://www.usatf.org/routes/view.asp?rID=16028" target="_blank">MERRIMACK RIVER TRAIL</a><br><br>
For those familiar with the trail, I added on from where the Wyndham Hotel trailhead meets up with the Merrimack River Trail out to the boathouse and back.<br><br>
A very warm night out on the trail tonight. The last mile or so was a real struggle. To give you an idea, I was running about 10:20 per mile at that point, and had the HR in the 170s.<br><br>
I know that is because of the heat. I deliberately took it easy on the way out hoping to have something left for the way back. Even then, it was a struggle on the way back.<br><br>
I tried a new hydration strategy tonight. Instead of drinking every 2 miles like I normally do, I tried drinking every 15 minutes (which at my pace tonight was less than every two miles). I think it helped. Had I tried drinking every two miles tonight, I think I'd been a hurting pup.<br><br>
Saw lots of neat stuff tonight. Tons of squirrels, 3 ducks, I believe a blue herron, and only one other runner (and a dog named Daisy).<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
5 mile out 00:49:16.7 5.0 00:09:51.3 161 154 00:49:16.7<br>
5 mile back 00:53:18.8 5.0 00:10:39.8 172 162 01:42:35.5<br>
1 mile add-on 00:10:21.6 1.0 00:10:21.6 170 166 01:52:57.1<br>
Recovery-1 00:03:00.6 0.0 00:00:00.0 118 135 01:55:57.7<br>
Recovery-2 00:02:08.1 0.0 00:00:00.0 97 105 01:58:05.8