Sunday, July 12th to Saturday, July 18th

Sunday, July 12th to Saturday, July 18th

I ran 4 times this week, 24.1 miles

Sun: 9.4 miles, 77:54, Seneca-Titus-St Paul-the lake-St Paul-Ridge run, 72F, sunny, a bit windy, some stops, no pain. I ran easy all the way to just before the lake, 4.4 miles, 35:28, 8:04 pace. I took a long walking break to take a Gu and look out onto Lake Ontario. I ran real easy 5 miles back, 42:46, 8:28 pace. I thought about all the partiers ... err, runners who ran the Boilermaker in Utica. Maybe next year.

Tue: 6 miles, 48:05, 8:01 pace, Fleet Feet Speed workout, 70F, sunny, calm, no stops, no pain. 3 600m warmup loops, 10 loops of 400m hard and 200m easy, then 3 600m cooldown loops. Sweet!

Wed: 4.5 miles, 40:12, 8:56 pace, Fleet Feet Dirt Cheap #4, 72F, cloudy, calm, some walking on the hills, no pain. Dirt Cheap #4 was out at Mendon Ponds. We ran out of the Devil's Bathtub in time trail fashion going down the steps first this time. The creek was mostly mud but still deep in spots ... trust me, I did find some mud! I finished 113th out of 211, results here. I finished 8th out of 11 in my age group, results here. The usual great race put on by Fleet Feet.

Thu: Rest day. My car is having issues ... the worst one is that the transmission is shifting really bad between gears. I have talked with my brother, Don. He said to add transmission seal conditioner. He told me what to do, where to look and how to do it over the phone. I waited 3 hours until the engine was cool and added 16 oz plus I changed my oil while I was at it. When I took the used oil back to Pep Boys I noticed a vast improvement in the shifting. Don said the real test will be tomorrow morning when it is cold. A big thank you to Don ... who has all the car skills in the family! I change my own oil every 3000 miles ... that's about it!

Fri: 4.2 miles, 32:36, 7:46 pace, Fleet Feet Happy Hour run, 67F, cloudy, calm, a little humid, 1 long traffic stop, 1 walking stop, no pain. I ran a fast 7:06 1st mile, then had to wait at least 30 seconds to cross Highland, 8:34 2nd mile, 8:08 4rd mile, 7:49 4th mile. A nice, fast, sweet run!

I saw a great bumper sticker ... Run Easy is an Oxymoron. I want one!

Keeping active, Doug