Long, Slow Run: 6 miles in 1:09:03 - pace 11:30 min/mi

My run today began at 9:07 am. I usually do NOT head out that late in the Summer. Now you may ask "How is October 3rd the summer?" Well, it isn't but here in Texas, it might as well be. Yesterday's high was in the 90s and so was the day before. The lows have been in mid 70s. Not really fall-like!

A front came through very, very early this morning and dropped the dew point and the temperature. It was 66 deg F when I left the house. It was 73 deg F by the time I got home. The air felt cool but the sun was warm. I stuck to the shade whenever possible. Although my run was not very fast and I did walk on more occasions than I care for, it was not the heat that made this run difficult. There were moments of ease. Moments when I felt I was in the groove and the distance ticked away easily; but, most of the run was hard.

This was the first time since Ft. Lauderdale in July that I went 6 miles so I guess I shouldn't be too surprised that I am tired and drained post run. Long runs usually leave me a bit tired. I wish I could keep running far all year long. Not dropping back in milage. I miss my strong legs. The ones I developed last fall. I know I will get them back again, but jeez, it is hard.

The cold hard facts. I burned at least 600 Calories though. This app  undercounts my Calories burned. When I wear a heart rate monitor, I consistently burn at least 100 C/mi.

My route

My mile splits. The 5th mile was my best. I was in the groove that mile.

As evidenced by this figure, I walked quite a bit.

I tried a new recovery drink. I made a peanut butter banana smoothie with greek yogurt (from Chiquita Banana):

It was very good. There are several others I would like to try soon including this variation (from Kraft) on the peanut butter banana one:

Here is another peanut butter banana smoothie (from www.fitnessblender.com). This one is 433 Calories in a 14 oz serving.

What I typically do with recipes is mix and match ingredients and amounts until I get the right combination for me. Often it means that I take a bit from this recipe and a bit from that one. In the end, I am usually very pleased with the outcome.

For a Strawberry and PB Smoothie I thought I would try this one, also from www.fitnessblender.com. It is 432 Calories in one 14 oz serving.

I also thought I would give a blueberry banana smoothie a try. I found this one on Yummly. The best thing about this one is that it is PURPLE!! My favorite color :)