Today is my one year anniversary running. On August 3, 2007, I ran/walked for 25 minutes with my heart rate around 135 beats per minute. A year later I have now run in the Half at the Hamptons half marathon and the Long Island Marathon. I have also run over 700 training miles much of it on rough trails at the Middlesex Fells. To celebrate I ran today's long slow distance run from Chelsea to Winthrop and back. Much of this run is on the shore. Check out the google map below. Again, in an effort to retain detail and accurate distances, I have not sampled the data. The result is that when clicking on the track, you only get a piece of it. The mile markers include pace and heart rate information. I'm beginning to think it might be possible to build a beautiful marathon course through: Chelsea, East Boston, Winthrop, Revere, and Lynn. Anyone interested in planning this? I ran a total of 12.21 miles over 2:05:05.2 (a palindrome! almost) for an average pace of 10.15/mile. I started at 6:25 a.m. and was back in time to see off Carol's parents who were visiting on their way home from Maine. My average heart rate was 148 bpm, the top of my zone 2. It was actually higher over the last few miles as I got bored of the slow pace.
I ran this with 10 grams of soy protein added to my elixir. I did not start drinking fluid early enough and suffered early on, but I like the addition of protein. The elixir does tend to foam a bit, and it's impractical to pour it from one container to another as I tried to do to get a drink of increasing concentration. I also don't like carrying a large Nalgene bottle in one hand while running. Instead, I think I'll get two more small Amphipod hydration bottles and carry these, one in each hand for balance, along with one in the waist pack for runs over two hours. Here is my current elixir recipe:
| 500 ml Chelsea tap water (my secret weapon) |
| 1 tablet nuun electrolytes |
| 70-90 gm Maltodextrin |
| 10 gm Soy Protein (21 gm protein: 24 gm of product) |