The All-American Rejects, "Move Along"
WX at 0900: 73.0 (22.8) DP 57.4 (14.1) BP 30.17 (1021) ENE 7 RH 58
Odometer 4: 132.5mi
Z4.
I took yesterday off, and decided after seeing the weather forecast that I'd go run trails today. Today was actually quite nice running weather, and I don't quite feel so bad for running an average 11:23/mile given that the trails here are pretty hefty.
There is very little level ground at Dunbar Cave State Park, and so the 1.7mi loop seems like not much, it can be a real speed killer as the hills are very pronounced, not unlike the ones at Wyandotte County Lake park back in Kansas. The ability to make up speed on the downhills are minimized by the fact that it's pretty dangerous with a lot of loose small rocks. That offers opportunities to either bust your ass or twist an ankle, and with a prior broken ankle, I really don't want to chance it.
It was good though, and running a negative split on the end was good. I realized my two breakpoints for running had happened - the first being fully warmed up at around the 25-30 minute mark, and then transitioning to metabolizing fat at around an hour.
I do need to start road marching again, though.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.70 18:27 18:27 10:51 10:51 1.70
1.70 37:54 19:27 11:26 11:09 3.40
1.70 57:44 19:50 11:40 11:19 5.10
1.70 77:23 19:39 11:34 11:23 6.80
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