Hot afternoon run

Summary Data
Total Time (h:m:s)	0:52:20	9:27 pace
Moving Time (h:m:s)	0:52:19	9:27 pace
Distance (mi )	5.53
Moving Speed (mph)	6.3 avg.	9.8 max.
Elevation Gain (ft)	+27 / -27
Avg. Heart Rate	161 bpm	Zone 4.7
Temperature (°F)	78°F avg.	80.6°F high
Wind Speed ( mph)	SSE 5.1 avg.	SSE 9.2 max.

Start time: 2:05:16 PM (CDT)

Since the morning ride was insufficiently taxing, I decided to get out and run once the little girls went down for a nap. As I stepped outside the door, I was struck by how hot it was outside---and this should have dissuaded me since I have not been doing a good job of eating or drinking down here. Even though the morning ride was easy, I did not drink enough during it and this left me a bit dehydrated.

From Mile 2.5 until the end, I was getting chills and this suggests a heat/exhaustion (or heat exhaustion) problem. Got back and took a gel and about 24oz of accelerade which seemed to get me back to equilibrium. No lasting effects into the evening---so I just have to take care of myself.

It is hard overall to find a reasonable 'pace'. I have been feeling so good and strong that my instinct is to move to occasional double workouts to kick things up a notch. Today suggests that I am either not ready, doing the wrong sorts of double-work, or need to get better nutrients between. I also need to steer clear of these 80-degree afternoons!

Planning to ride the whole St. Mark trail in the morning, some 40+ miles. Raining tonight, so we will have to see how it is in the morning.