Sunday, August 17th to Saturday, August 23rd: 41.1 miles run, 21 miles bike

I ran 4 times this week:

Mon: 5.4 miles, 42:35, easy, 75F, sunny, calm, no stops, 7:53 pace
Wed: 7 miles, 53:43, easy, 60F, sunny, a little windy, no stops, 7:40 pace
Thu: 7 miles, 53:13, a little hard, 60F, sunny, calm, no stops, 7:36 pace
Sat: 21.7 miles, 3:18:00, easy, 70-85F, sunny, a little windy, multiple stops, 9:07 pace

My third long run was harder. My Garmin Forerunner 305 wasn't charged and I couldn't find my stopwatch so I put a clock in the garage to check my pace. I ran the first 7 miles with no stops in 54 minutes, 7:43 pace. I stopped at the house for two gels and water then headed back out. I ran the second 7 miles with no stops in 58 minutes, 8:17 pace. I was cranking out the miles for sure. I stopped at the house for another two gels and headed back out. Then I had problems. These gels didn't agree with my stomach. I had a sidesplitting pain in the side after running 200 yards that forced me to walk holding my side for at least a mile before I felt better and could run again. Plus it was getting hotter. When I started it was 70F when I got done it was 85F. I was really slow on this 7.7 miles with multiple stops, 1:17, 10:00 pace. The total time for 21.7 miles was 3:18, 9:07 pace. I think the gel that had 2X caffeine was the one that didn't agree with me. You run long, you learn.

I biked once this week on Tuesday, 21 miles around the neighborhood.

I have been watching a lot of the Olympics this week. I will definitely have withdrawal when the Olympics are over! Right now, I am watching the Mens Marathon live from Beijing. The lead guys are running 4:45 miles in mid 80s heat and humidity ... crazy fast!

I worked a little on the house this week. I pulled the crappy looking contact paper in the bathroom closet and put down removable contact paper in the dining room hutches (everything was sticking to the paint). Though none of this will matter in the long run.

I had a pleasant surprise on Friday ... a phone call from JK. She filled me in on what has been happening in her life. She wants her painting supplies back. She graciously let me borrow them last September. I did have them a rather long time. I took them back today. I will email her this week with what has happened in my life.

Michael is washing his laundry and packing his stuff. My ex and I will take him back to Ithaca College tomorrow morning. Next week is a trip to Houghton College to take Karen back.

Rant: People who drive should actually obey the traffic laws! One, don't talk on your cell phone while you are driving! A wired headphone if you don't have Bluetooth is fifteen bucks which can save you a $125 ticket! Two, look right before you turn right at a stop light or stop sign! I have given up thinking that anyone that is stopped see me unless I see them looking at me ... even then I am not sure. Three: give runners more room! This doesn't apply to everyone, just those who don't.

Keeping active, Doug

Sunday, August 10th to Saturday, August 16th: 36.4 miles run, 20.3 miles bike

I ran 4 times last week:

Mon: 6.2 miles, 46:49, pretty hard, 60F, sunny, calm, no stops, 7:33 pace
Wed: 7 miles, 53:35, a little hard, 72F, sunny, calm, no stops, 7:42 pace
Thu: 6.2 miles, 47:14, easy, 65F, sunny, calm, no stops, 7:37 pace
Sat: 17 miles, about 142:00, easy, 65F, sunny, 54:30 @ 7, 105:20 @ 13.1, 8:21 pace

My second long run was pretty good. I had PowerBar Gel and water before I went out. Stopped at the house at mile 7 for more gel and water, 7:47 pace. I ran to 13.1 miles before walking, 8:03 pace. I stopped at the house at mile 14 for more gel and water, 8:05 pace. Then I went around the block for 3 more miles, stopping a couple more times, total of 8:21 pace. I had some tingling in my fingertips ... early signs of dehydration, so I decided to stop. I learned that I need to drink even more water and perhaps more gel since I did not have any breakfast before heading out.

I think I will do one more long run of around 20 miles before I dial back the mileage. I am prepping for my first marathon by the seat of my pants ... with a little help from Runner's World. I just run, baby ... exercise keeps me sane.

I biked once last week: Tuesday, 20.3 miles around the neighborhood.

I have been watching a lot of the Olympics ... Phelps fever has swept me over! The man is magical!! SI link here.

I had an interview through Burns at Synergy on Wednesday ... no word yet on the outcome. I stopped by Fleet Feet on the way home to get PowerBar Gel which they use at the Rochester Marathon.

I volunteered at the Sodus Point (located here) triathlon (0.45 mile swim, 13.1 mile bike and 5K run) today put on by Yellow Jacket Racing, results here. I was a road marshal on the corner of Red Mills and Shaker where the bikers come up a hill and turned right. This is the first time I have volunteered ... but I couldn't resist an email from Ellen of Fleet Feet looking for volunteers. After all, I have lost count of how many Fleet Feet races I have run! They are the best running store in Rochester! Who knows ... maybe I will start tris ... though I will definitely have to work on the swimming part! BTW, I know the 4th place finisher, Dennis Moriarty, ... 4th place at age 50 (didn't see him though).

Same old, same old on the dating scene ... a whole lot of nothing. I don't do the bar scene so I have tried internet dating with only some email friends to show for it. It is a bit frustrating but life goes on.

Keeping active, Doug

Sunday, August 3rd to Saturday, August 9th: 34.8 miles run, 29.3 miles bike

I ran 4 times last week:

Mon: 6.2 miles, easy, 75F, sunny, calm, 1 stop, 7:46 pace
Wed: 6.2 miles, easy, 70F, sunny, a little windy, 1 stop for traffic, 7:41 pace
Thu: 6.2 miles, easy, 70F, sunny, a little windy, no stops, 7:40 pace
Sat: 16.2 miles, easy, 62F, sunny, 55:17 no stops @ 7, 106:00 @ 13.1, 8:14 pace

The first long run since signing up the Rochester Marathon went well. It was 62F, cloudy, with little humidity. I had an Expresso Love Gu before I headed out. I ran the first 7 miles with no stops in 55:00, 7:51 pace. I stopped about 2 minutes for more gu and water and headed back out. I ran out to 13.1 miles before stopping again, approximately 106:00, 8:06 pace, unofficial PR by 5 minutes. Then I stopped every mile or so until I stopped. I am satisfied ... I was cranking out a 8:05 to 8:15 mile pace between miles 7 and 13.1, then slowed with some run, walk miles. Only ten more miles make a marathon. I think given good (read that as cool, not warm) conditions I could crank out a sub 4 hour marathon. But ... there is the whole "wall" that I have heard about that could throw all that out the window. Next weekend ... maybe 18 miles and the weekend after that 21 miles will help give more experience with the "wall". Oh ... I need to apply Body Glide next time ... trust me. I am a bit sore right now but nothing a good night of sleep won't cure.

I am thinking of running the Oak Tree half marathon down in Geneseo on Labor Day weekend as a training run. I ran it two years ago.

I biked once last week:

Tue: 29.3 miles, ride out to Canandaigua Rd in Macedon, easy, 75F, sunny, a little wind

I wanted another bike ride on Friday but it rained practically all day. A four hour soaking in the morning, then it would clear up, rain again and repeat. There was a waterspout on the lake off Webster in the morning. Newark had about 1.5 inches of rain according to Channel 10 news.

Nothing else going on. Some emails with a couple of women, no dates ... hopefully I haven't sunk into "friend" status. No job, no interviews. Only exercise keeps me sane ... thinking positive thoughts.

Michael quit his job at Ultralife on Tuesday. He is now busy practicing his trumpet upstairs while I am typing this. He will be going back to Ithaca College in a couple of weeks. The children living with my ex; Karen will be going back to Houghton College the week after and David hopefully will be going to Finger Lakes Community College.

The Beijing 2008 Olympics started last night. The opening ceremonies were quite impressive. I have been watching NBC coverage today while I rest from my long run. I plan on watching some online coverage from www.nbcolympics.com tonight.

Keeping active, Doug

Sunday, July 27th to Saturday, August 2nd: 30.8 miles run, 20 miles bike
Month of July: 102.7 miles run, I ran 15 out of 31 days; 160.1 miles bike, I biked 6 out of 31 days

I ran four times this week:

Tue: 6 miles, easy, 70F, sunny, calm, no stops
Wed: 6.2 miles, easy, 70F, cloudy, calm, 1 stop, 7:41 pace
Thu: 6.2 miles, easy, 75F, sunny, calm, 2 stops, 7:45 pace
Sat: 12.4 miles, a little hard, 70F, light rain, calm, some stops, 7:44 pace

I modified my running route this week in preparation of running the Phelps Sauerkraut 20K on Saturday. I ran the Turkey Trot route (going up the 88S hill twice).

I ran the Phelps Sauerkraut 20K today. I did very well, 65th, 8th in my age group, 7:15 first mile, 37:30 at 5 miles, around 77 min for 10 miles, finished in 95:48, a 7:42 pace, a PR by 9 minutes. The weather was perfect: 70F, calm, light rain for the first 9 miles! Many thanks to Body Glide for no nip burn. I felt pretty good with only a light pain in my left knee once or twice. Though I was glad to stop for sure! Results here, age group results here.

I just signed up for the Rochester Marathon! I beat the $10 increase by signing up today.

I biked once this week:

Mon: 20 miles, easy, 78F, cloudy, light sprinkle, did some shopping

I rode out to Division St in Palmyra and back. I returned a DVD at Blockbuster and did some shopping at Savalot on the way back.

I am still on my DVD watching kick. Blockbuster: The Illusionist and Lady Chatterly's Lover. The latter movie would have been a great one to watch with a gf.

Sunday, I went up to the ESL airshow. The USAF Thunderbirds were great! I tried to get video but had trouble with my camcorder. I did get one pic (not very good).

Tuesday, I went to Showplace 6 in Newark with my daughter to see Batman: The Dark Knight. Wow! If Heath Ledger does not win an Oscar for his role as the Joker there is no justice!

Saturday, after recovering from the 20K, I went over to Waterloo to see the "Pageant of Drums". Class A competition: White Sabers, Fusion Core, Carolina Gold, Kingston Grenadiers, and Excelsior. Open class competition: the host Brigadiers, Rochester Crusaders and the Empire Statesmen. The Fusion Gold won the Class A and the Statesmen won the Open competition, results here.

Keeping active, Doug