I knew I wasn't going to be able to run with the group today since I had to get a funeral by 10:30am. I got up at 6:30am ate a Larabar lemon bar and a mix of energy drink, left the house at 7:17am after having to figure out why the sprinkler system was only watering 1 zone. I did the Solon-Twinsburg-Solon Route again, it is really a good run cause when you start getting tired so just have to pick the next point to get to. I made the usual stop at CVS to use the bathroom and buy water, the temperature was cooler today than the last time I did this race, so that when I attempt to drink the water fast, I ended up with Brain freeze, I took an Hammer espresso gel before getting to CVS. The run felt better than the last, both legs are somewhat finally healing to the point that I don't feel that much pain (level about a 2/10) when seated for an extended amount of time. This was suppose to be a progressive run with the last mile at 9:02, didn't quite accomplish that but was very happy I was able to run the last couple of miles faster than I started. Music for today's run were Burn to the Beat by Motiontraxx and Orrery by Groovelectric, love both for running. Got back in time just to change and get ready for the funeral. The funeral today was for David L. Morrow Sr. who passed away Thursday last week due to a fishing accident, lost his footing and was pulled under by the current. David was 62 years old, a wonderful cheerful man that believe in enjoying live to the fullest, I don't remember ever seeing him without a smile, last saw him at my son's graduation party in July. He will be dearly missed. This poem was taken from his memorial program, author unknown. This is the beginning of a new day. God has given me this day to use as I will. I can waste it or use it for good. What I do today is important, because I'm exchanging a day of my life for it. When tomorrow comes, this day will be gone forever, leaving something I have traded for it. I want it to be gain, not loss; good, not evil; success, not failure; in order that I shall not regret the price I paid for it. Take care of yourself and live life to the fullest. Activity Route: -- Elev. Avg: 1043 ft Location: Solon, OH Elev. Gain: +6 ft Date: 09/05/09 Up/Downhill: [+360/-354] Time: 07:17 AM Difficulty: 3.1 / 5.0 Weather: A Few Clouds with Haze 68 F temp; 87% humidity 68 F heat index; winds E 5 Performance Distance: 11.00 miles Time: 1:53:17 Speed: 5.8 mph Pace: 10' 18 /mi Heart Rate: 148 bpm (Avg) Calories: 1418 179 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 184 - 204 0h 00m 0% 0.00 mi Zone 4 163 - 184 0h 04m 3% 0.44 mi Zone 3 143 - 163 1h 29m 79% 8.36 mi Zone 2 122 - 143 0h 29m 25% 2.84 mi Zone 1 102 - 122 0h 04m 3% 0.05 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 40 +0' 22 5.6 -0.2 143 +46 ft 2 10' 20 +0' 02 5.8 -0.0 143 -40 ft 3 10' 18 +0' 00 5.8 -0.0 144 -6 ft 4 10' 15 -0' 03 5.8 +0.0 147 +10 ft 5 10' 21 +0' 03 5.8 -0.0 147 +26 ft 6 10' 25 +0' 07 5.8 -0.1 145 -10 ft 7 10' 22 +0' 04 5.8 -0.0 145 -29 ft 8 10' 39 +0' 21 5.6 -0.2 148 +23 ft 9 10' 06 -0' 12 5.9 +0.1 149 0 ft 10 10' 01 -0' 17 6.0 +0.2 149 -30 ft 11 9' 27 -0' 51 6.3 +0.5 159 +13 ft end 10' 00 -0' 18 6.0 +0.2 162 +3 ft Versus average of 10' 18 min/mile

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