I had a one-week reprieve from the humidity and heat of Richmond. Spent a great vacation week in Highlands, NC. The temperature when I ran in the mornings was 49-54° and the humidity was around 54%. It was wonderful. The mountain roads were not conducive to running as they were narrow, had many blind curves, and no verges on which to escape the traffic, so I drove into town and ran Highlands' sidewalks -- still was able to do a 6-miler and two 5-milers, one of which included hill repeats. It was great!
In addition, we took in the waterfalls that are in the area. The best were Glen Falls -- the elevation change was 700'+/-. The literature said it was a 1.4 mile trail, each way, but I think it had to be farther. Whitewater Falls were also awesome -- with a 411' drop, they are the highest falls in the US east of the Mississippi River. Anyway, 3 hikes and 3 runs was pretty good.
I don't want to bore you with home slides, but here are a few from the hikes:
Glen Falls, 3rd falls -- Bob and Linda
Glen Falls, 4th falls
Crocodile in the Water! :)
Glen Falls Trail
Today was my long run -- 11.2 miles @ 8:28 mpm. The run itself was hard but the soreness (OK, pain) afterwards is worse. I'm experimenting with Gu's, Shot Bloks, and Gatorade. I had a Gu before running, ate a Shot Blok every 3 miles, and drank 20 oz of Gatorade over the 11 miles. I think it helped but I'm going to try a Shot Blok every 2 miles to see if it's better.
Now, the part you've been waiting for -- Deux chats sur un tapis roulant (Cats on a Treadmill -- at least I think that's what the French says). Merry, who wrote Thursday's post at Cranky Fitness, found this one. Being the good blogger that I am, I
Run well, y'all,