Why would I be out running at 4:30 in the morning? Because today the Tour de France live coverage began at 6:30. Downside: Sleep deficit, although I did go to bed early the night before. Also, I needed a headlight and reflective vest. Upside: I ran through the sunrise (a nice one, I like that), saw deer three times including (I think) a mule deer which would be unusual in this part of Minnesota, watched an eagle patrol the road and the lake for roadkill and careless fish, saw blue herons and great egrets, and ran on my favorite dirt trail beside the tracks as a train thundered past. 64 degrees with a 15 mph wind, mostly a crosswind, what an invigorating morning! Running doesn’t get a lot better than this.
Splits: 9:27, 9:08, 9:48, 8:33, 9:39, 9:26, 9:05, 10:31, 9:43, 9:45, total 1:35:04, ten miles, pace 9:30 overall. Water at miles 4 & 6, a fountain in the park. Same run as last Thursday, same time. Breathing was mostly four footfalls per full breath, which is a sustainable pace, neither a race pace nor an easy jog. I walked up most hills, and never heard a peep from the grumpy old hip flexors. No pains, all good.
Saturday, July 12:
St Croix Valley Runners, five miles in 44:36, pace 8:55. Very nice run with Doug, Roy, Dave, Candy, Dave (2), and Luke. George was there but was nursing an injury. Excellent, cool weather, humidity dropping as we ran. Part of the route is now under construction - some of the group chanced the mud and ran it anyway, while some of us (me included) took a paved detour that turned out to be about the same distance, as we all met up again a few minutes later.
 | Post-run oatmeal: Irish oatmeal with organic flame raisins and dried cranberries, organic nectarine, blueberries, cantaloupe, organic grapes, organic walnuts, organic pomegranate juice, organic nonfat milk. |
| Saturday dinner: Organic chicken breast, organic nectarine, sweet-potato salad including sweet potatos, cucumbers, peas, eggs, onions, celery, yogurt, vinegar. That is such a good salad - ask Sunshine for the recipe. |  |
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