Back on Track - Good Long Run and Recovery Run

After missing my long-distance run for two weekends in a row, I was really anxious to get back on track with a good long run, followed by a recovery run. On Saturday morning, I tried the Gulf Terrace Hike and Bike Trail, part of the Beaumont, Texas city park system.
(click on photos to enlarge)

This isn't a wooded dirt trail like I'm used to, but it's well thought out and well done. The complete trail is a measured 3.5 miles, part of which is a 2.0 mile loop.  This lets one add 2-mile multiples to the base mileage to build different totals.   

It is a concrete trail through field areas, wide enough for both foot and bicycle traffic, and has some nice features for runners. 

There are signs marking each mile, and markers on the trail at each quarter mile, making it easy to track pace. 






There is even a mileage sign at 3.1 miles, which is nice if one is training for 5K/10K. 

My last long run was 18.2 miles. After missing my long run for two weekends in a row, I decided to resume a little lower, at 13-15 miles.

I felt good after a few miles, and decided to try doing the 3.5 miles twice, with two additional 2-mile loops added to each, for a total of 15 miles.

Although not the wooded park I'm used to, it has it's own natural beauty (despite some oil drilling on adjacent property).  There are a few trees, and a lot of native grasses and wildflowers to be observed.  There is no shade, so it won't be my favorite venue in the Summer; in Texas, shade is your best friend in the Summer.  However, for Fall, Winter and Spring, it should be a good option.  It's only 2.25 miles from my house, so it's convenient.


I got on the trail at about 7:30 AM Saturday.  At 60 degrees, it was a little warmer than I like.  It was getting close to 80 by the time I finished.  However, compared to some of my long Summer runs (80+ degrees and 98 % humidity at sunrise), not too bad.   After two weeks of reduced mileage, I didn't care about pace, just logging good distance and running hours.  I finished the 15 miles fairly comfortably, 2:40:38, 10.71 pace.

Sunday, I followed with a recovery run.  It always feels good to lightly warm up again while still a little achy from the long-distance run.  I returned to the same location and just ran the 3.5 miler, at 38:44, 11.07 pace.  It was 65 degrees at 7 AM, a little warmer yet than Saturday.  I'm looking forward to the cool front on the way for Monday or Tuesday!

My last good week had been 32 miles total.  My most recent two weeks had fallen to 23 and 18.5 miles.  So, this got me back on track; a good  base mileage week of 36 miles, and a good long run.

Eco-Run:
I was pleased to see that there was less litter along the trail than I normally saw in the Baytown parks, although on the way out I found a few plastic bottles on the adjoining soccer field, and  a couple of cans by the road leading in.  Total Eco-run pickup for the two days: 2 aluminum cans, 14 plastic bottles, 1 32-ounce plastic cup, 1 empty mint box, and 1 empty GU package.