A long run...

Before I talked about the run, I want to show you guys my route:

Compare to Family Circus....does it look familiar??

During the run, that's all I can think about. Once in a while, Family Circus has a clip where the kid walks in every direction instead of taking the direct route home. I felt exactly like that last night. I had to think of every detour before I head home.

Here are my stats:

Distance: 23 km
Running Time: 2 hr 31 min
Calories burned: 1714
Avg HR = 150
Pace = 6:33 min km (10:33 min mile )

First hour, I had a good run. My HR was at mid 150s and I had a good pace. I run the same route every time and so when I took my gel at 50 min and realized I was further than before, sweet!

By the second hour, I felt exhuasted. My HR is low. It is within zone 1 and 2. I let my pace dropped. My legs were heavy. I attribute to the fact that I didn't drink enough. I had 3 gels and 750 ml of water. I confirmed it when I weighted myself afterwards. I was 142 lbs (with a 500 ml recovery drink). I normally weight 145 lbs. For sure I am not drinking enough. I had some yam congee before heading to bed to refill my glycogen and rehydrate myself.

I also can tell in the last 30 min, I was watching my HRM like it's a count down. 20 min to go, 15 min, 10 min, 6 min. My legs felt very heavy and at the last 25 min I was actually forcing myself to pick up the cadence. I want to get use to finishing strong.

Looking over the stats, here is something I realize:

i) I think I can run a faster pace if i hydrate myself properly. My HR was at 150 most of the time. That is low for me. If I keep it up at 160, 9 min mile or even 8 min mile is not impossible. Can I run that pace at the end of the HIM, I doubt it. But if I want to run faster, I have to run faster (as Steve said).

ii) Calves are more sore than before. It can't be the new shoes b/c it is the same model that I wore before and had no problems. Perhaps maybe this is due to muscle imbalance? , I have been doing leg press and leg extension. These works on the quads, glutes and the hamstrings. Perhaps I should do some workout to work on my calves. Some of the soreness radiates from the right ankles as well. I never have this problem before. Perhaps it is ITBS or shin split?

Those canker sores is a pain to deal with. I have one right at the back of my tongue. Everytime I swallow it hurts. Oh well...i had some of that chinese stuff i said last night. Will take a pic and posted it up. I think I am taking enough Vit C b/c I am also taking a supplement for it. Perhaps maybe Vit B is what i need. Thanks for the suggestions..