Sunday, 7/8/12 to Saturday, 7/14/12

I ran 4 times this week, 28.25 miles.

Sunday, 7/8/12: 9.3 miles, 1:29:12, 9:35 pace, 78F, sunny, calm.

Garmin Connect Activity for The usual in Mendon Ponds Park

I am definitely not one to get out of bed to run early on a Sunday morning. I was up early because I wanted to see if I could watch any part of the Boilermaker 15K in Utica, but no luck. Christine and I just lazed around as per our Sunday norm.

I finished managed to drag my ass out to Mendon Ponds Park around 5PM. My idea was to run at least 15K in honor as all the runners who ran the Boilermaker, results here. Also in honor of Tom Butler who making an attempt to run 100 miles down in PA, link here. Later I learned that Tom got to 75 miles. This run was a struggle. I just kept on putting foot in front of the other as I did my usual Blue and Green loop of 6 miles. I could have baled then but kept right on going instead of having a gel or two. I did another Blue loop and half of another before I headed back to the parking lot to click off 9.3 miles exactly. I was pretty spent when I got back to the apartment.

We learned Ernst Borgnine died at age 95. We had watched The Vikings from 1958 on Netflix.com DVD with him, Kirk Douglas, Janet Leigh and Tony Curtis the previous night.

Monday, 7/9/12: Rest day.

Teamwork  helped Christine and I deal with 4 loads of laundry ... exciting stuff!

Tuesday, 7/10/12: 6 x 400m repeats, 6.05 miles, 80F, sunny, calm.

Christine and I drove down to Fleet Feet Brighton for the first speed workout up at the Cobbs Hill reservoir. Christine drove onward to the Wegmans on Monroe Ave to do some grocery shopping. I ran up to the reservoir nice and easy. The workout was 3 laps of the reservoir with 2 hard 400m and 2 jogs of around 200m per lap. I did 3 laps. My repeats were: 1:27,1:23, 1:25, 1:26, 1:27 and 1:28. Then I took 2 nice and easy laps at 8:18 and 7:54 pace. I headed back to the store at a faster pace, probably around 7:00 pace. All in all, a nice sweaty workout! Christine picked me up ... there were a lot of groceries in the trunk! She baked up two racks of ribs ... luckily she woke up to take them out around 1AM!

Wednesday, 7/11/12: Cross-training day.

I went out to Penfield Fitness & Racquet Club to meet up with Bill Beyerbach for their free (until 7/21) Boot Camp workout. It was definitely a workout! The cardio section was 20 jump squats, 10 pushups, 15 jump squats, 10 pushups, 10 jump squats at the start, though I only got halfway done before we rested. The ab section was 30 seconds of  4 different ab exercises (crunches with legs in the air, leg knockdown, oblique leg knockdown and scissorkick). The strength section was 9 stations of such fun as Torx pushups, tube assisted pullups, burpees, etc. I got the hang of it by the second rep of the ab and strength sections. I had to resort to girl pushups for most of the second rep of the cardio section at the end. My muscles were definitely sore by the time I got done and were weak by the time I went to bed ... which was early! BTW, my darling Christine's ribs were fall off the bone delicious!!

Thursday, 7/12/12: Rest day.

Christine and I had a new Dallas marathon. We watched the first 5 of 6 episodes that have aired. There is a whole bunch of wheeling and dealing going on!

 Friday, 7/13/12: 6.2 miles, 47:40, 7:42 pace, 78F, cloudy, humid, calm, no stops.

Garmin Connect Activity for 10K around the streets of Irondequoit

It was very hot, 90F, and humid during the day. I had to drive between multiple buildings at work ... I was melting! But by the time I got out to run around 7PM, it was 78F and still humid. I warmed up quickly and pushed the pace. I just flew on my usual 10K course. There was little traffic and few walkers. I did sweat quite a bit when I did stop. Man, did it feel good though! Christine and I caught up on the latest new Dallas episode. John Ross is in a bit of a predicament trying to pump oil without the mineral rights to South Fork ... expecially with some shady people relying on that money!

Saturday, 7/14/12: 6.7 miles, 55:01, 8:12 pace, 74-78F, sunny, humid, calm, no stops.

Garmin Connect Activity for Out to the Zoo, 3 times around the pond, and back

I needed to get out there. Up at 8:38AM, out the door by 9:39AM. It was sunny so I chose a shady route out to the Seneca Park Zoo. I ran 3 times around the pond and back to rack up the required mileage and endorphins. I took it really nice and easy at the start since I felt a bit of tightness in my left hip. I loosened up after a bit and picked up the pace just a wee bit but kept it nice and easy since it was quite humid. There was no need for speed. I felt the simple joy of running in the morning sunlight and shade. A sweaty and sweet run to kickstart the day!

After a quick shower and some dawdling, we headed back out. I took Christine to get nails done and her hair touched up. Gotta take care of my woman! Then we headed down to a restaurant named Pierri's Central Resturant in Painted Post NY to met up with one of Christine's brothers, Bill, and his wife, Patty. We had a good time catching up. Then we headed over to Elmira to look at the Elmira Street Art Festival. Unfortunately, a lot of them were already covered up for the night. A late night ensued as we didn't get back up to Rochester until 11:30PM.