Monday, 9/21/2015 to Saturday, 9/26/2015

I ran 2 times this during these 6 days, 13.5 miles.
I biked once for 21.85 miles.

Monday, 9/21/2015 and Tuesday, 9/22/2015: Rest days.

Yes, I rested after completing the Rochester Half Marathon. I still a bit gimpy on Tuesday. I thought I wanted to run but my lovely wife, Christine, convinced me to stay in and rest.

Wednesday, 9/23/2015: 6.2 miles, 51:30, 8:18 pace, 73F, 50% RH, 7 mph NNE wind, sunny.

Garmin Connect Activity for Easing back with a negative split 10K

I still felt a wee bit gimpy but knew I needed to get back on the horse. So I got dressed, had my usual pre-run bowl of cereal and got out there. I had done a bit of dabbling on mapmyrun.com and scoped out a new route that incorporated the Thomas Ave hill for last Sunday's Rochester Half Marathon. I had a choice when I got to the end of Greenleaf Rd ... turn left for tried and true or turn right for a new run. I still felt a bit gimpy and achy at that point so I turned left. I kept it a bit nice and easy pace and decided to just do an out and back 10K. The out 5K was nice and easy at 26:12, 8:27 pace. I picked up speed and ran the back 5K at 25:18, 8:10 pace. I negative split the run with splits of: 8:32, 8:24, 8:20, 8:19, 8:10, 8:09 and 7:43 over the last 0.2 mile. Nice!

Thursday, 9/24/2015: 7.3 miles, 1:00:06, 8:14 pace, 70F, 64% RH, 9 mph ENE wind, overcast

Garmin Connect Activity for A Herrema's Loop

I had to work a bit late, needed to run, get gas and do some grocery shopping ... so I dressed for a run at work and decided to go to Herrema's on Pattonwood Drive to do all three. I stretched and headed straight up the Thomas Ave hill ... it was just as long as ever. Then I just headed out and found more hills and some roads that I had never run on before ... which is always a good thing. My splits were: 8:57, 7:58, 8:18, 7:55, 7:58, 8:07, 8:33 and 7:42 over the last 0.3 mile. I was not as gimpy afterward ... which is also a good thing.

Friday, 9/25/2015: Rest day.

Gotta have them ... though I really should cross train. Some runners are out doing the Ragnar Relays Adirondacks, link here.

Fleet Feet Rochester posted the dates of the 2016 Four Season Challenge. The Winter Warrior Half will at be at a site TBD on 1/9/16, the Flower City Half will be held on 4/24/16, the Shoreline Half will be on 7/16/16 and the Rochester Half will be held on 9/18/16. There is no pricing yet and there are rumors that the Rochester Full will be allowed in the challenge somehow.

Saturday, 9/26/2015: 20.75 miles on the bike, 1:34:27, 13.2 mph avg, 30.3 mph peak, 61F, 72% RH, 4 mph E wind, sunny.



I slept in until just after 8 AM. I puttered around a bit before I had the idea to get out for a bike to test the padded shorts that I got in the mail from www.nomorerack.com this week. Christine has had a cold and woke up just as I went out. I gave her an eCrumb just as I left so she could track me. I headed out for about 100 yards before I came back to get my Brook Nightlife jacket. I forgot that you don't warm up much on a bike. Then I headed out, rode out Edgemere all the way to East Manitou Rd and then worked my way back. It was a nice ride ... man, did it hurt to walk a bit when I got off! The padded bike shorts did help a bit.

I lazed around afterward. Christine was sick so I was mostly downstairs while she was mostly upstairs. I ending up watching "The Hobbit: An Unexpected Journey" and "The Hobbit: The Desolation of Smaug". I remember reading "The Hobbit" and "The Lord of the Rings" several times when I was a kid ("Books, Young man! Books!, ST-TOS link here) and even as an adult. The movies are a pretty good adaptation.