Father of Six

Sunday is the day of the week when I do my long run. Most runners refer to this run as Long Slow Distance (LSD.) Since I’m slow anyway, I should just call this run my RLR – really long run.

I ran a course that is two laps of a 5 mile loop in my neighborhood – Broadway Estates. I started just before dawn, and it was very humid and foggy, and about 35 degrees. Nice time of day and weather for a RLR.

I listened to “For Funk’s Sake,” and “Bottom Feeder” from the Grooveletric Podcast, which wasn’t quite long enough so I managed to fumble around with my iPod (as it was strapped to my left upper arm) and somehow I hit Music, then Artists. I finished my run listening to six tracks from Sting’s “Songs from the Labyrinth,” “Hold on Loosely” by .38 Special, another track from the Sting album, 4 Non-Blonds covering Led Zeppelin’s “Misty Mountain Hop” (pretty appropriate, considering the fog this morning,) and finishing the run with Aerosmith’s “Chip Away the Stone.”

Here are the statistics: Distance – 10 miles, Time – 1:57:46, I was running in my target heart rate zone 3, which is 134 to 153 beats per minute (bpm) based on my current max heart rate of 191 bpm. I was “in-zone” for 1:49:24, or 93% of the run, my average heart rate was 148 (77% max,) my peak HR was 156, my minimum HR was 87 and I used 2098 calories based on weighing 195 pounds 3 weeks ago. I weighed myself this morning at 190.3 pounds.

Some of you may have heard, and some have no clue, but I’m running with a slight injury. I sprained my right ankle during my Wednesday morning run. I managed to step on the edge of a recessed man-hole cover and rolled my ankle. I was looking pretty ugly, so I went to see Dr. Kelly on Friday. She did the acupuncture thing and told me to take Saturday off. (Little did she know that I had already ran 3.5 miles on it the morning I saw her.) Here is a photo of how the ankle looks this morning, after my run. Right Ankle 4 Days After.

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