Sunday, July 19th to Saturday, July 25th

Sunday, July 19th to Saturday, July 25th

I ran 4 times this week, 23.3 miles

Sun & Mon: Rest days. The passion of real life sometimes gets in the way of running.

Tue: Two runs out at the called off Fleet Feet speed workout.
2.7 miles (7 laps of 600m), 21:13, 7:52 pace, 65F, mist to heavy rain with lightning, easy, no stops, no pain. I went back to FleetFeet when I was drenched. My trail shoes were like boats!
3.7 miles (9 laps of 600m), 30:00, 8:06 pace, 65F, after the storm, real easy to a little hard, no stops, no pain. I changed into another shirt and shoes and went back out. After I warmed up, I ran harder. The last full mile was 7:41 pace.

Wed: 6 miles, 49:32, 8:15 pace, Seneca-Titus-St Paul up to Carter-Ridge, 68F, cloudy, humid, real easy, no stops, no pain. I fought off the couch and got out for a run.

Fri: 4.1 miles, 31:52, 7:46 pace, Fleet Feet Happy Hour run, 68F, cloudy, humid, easy to a bit hard, no stops at all, no pain. I started out a bit slow, then kept the hammer down about half way the whole way.

Sat: 6.8 miles, 62:01 min, 9:07 pace, Seneca-Collinwood-Zoo Trail-Collinwood-Seneca run, 72F, sunny, humid, some stops, no pain. Really a tale of two runs. First was down the Zoo trail on the railroad tracks, 3.3 miles in 28:38, 8:41 pace. I took a 2 minute water break, then headed back taking the trail instead of the railroad tracks, 33:23, 9:32 pace. I took 3 walking water stops. I was dripping wet when I got back. A nice run with some nice mud.

The weather was the story later in the day. Two tornados hit in the afternoon. One in Corfu near Darien Lake. The other in Hilton. My youngest son was at Darien Lake and took a cell phone picture of the tornado.

Links from 13Wham.com here, whec.com here, rochesterhomepage.net here and here.

Update: There were 2 more tornados on Sunday in Cattaraugus County in the Southern Tier according to rnews.com, link here.

Keeping active, Doug

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

Sunday, July 6th to Saturday, July 11th

Sunday, July 5th to Saturday, July 11th

I ran 4 times this week, 23.9 miles

Sun: 8.6 miles, 79:00, 9:11 pace, Seneca-Collinwood-Zoo Trail-St Paul-Ridge run, 70F, sunny, calm, not humid, multiple stops, no pain. I felt very sluggish, no energy. It was the third running day in a row.

Mon: Rest day. Watched Star Wars III - Revenge of the Sith on DVD.

Tue: 5.2 miles, Fleet Feet Speed Workout, 65F, sunny, calm, no pain. I ran 1200m warmup, then 3 loops of 1200m hard, 600m easy ... plus 3 more 600m easy. A lot harder than it sounds. My first speed workout.

Wed: Rest day. Vacuumed out my car ... which is a production when you live in an apartment involving parking close, an extension cord and lugging the vacuum, etc. Been on a bit of a Star Wars kick lately. Watched Star Wars IV, A New Hope on VHS. Let's show some love for good old VHS tapes!

Thu: 6 miles, 8:00 pace, Fleet Feet Social Run, 75F, sunny, calm, no stops (except for traffic), no pain. No one was with my pace but I was social afterward. Had some fun.

Fri: 4.1 miles, 8:15-ish pace, Fleet Feet Happy Hour run, 80F, sunny, calm, a bit humid, multiple walking water stops, no pain. A night of firsts ... a pedicure and ice cream at Abbott's. Watched Star Wars V - The Empire Strikes Back on VHS.

Sat: Rest day. Went down to Marion to surprise my Aunt Eleanor and Uncle Bud with a visit from the DeWeaver clan (my brother and sister too). Then off to put an urn on my mother's grave, see my kids and see my father at the nursing home. Watched Star Wars VI - The Rise of the Jedi on VHS ... though I did watch some of it with my eyes closed.

Congratulations to Fleet Feet for their 5th anniversary!

Keeping active, Doug

Sunday, June 28th to Saturday, July 4th

Sunday, June 28th to Saturday, July 4th
Month of June: 93.1 miles, 14 out of 30 days, 6.7 miles/run
So far in 2009: 640.7 miles, 101 out of 181 days, 6.3 miles/run

I ran 4 times this week, 24.8 miles

Sun & Mon: My left IT Band ached so I tried to rest it. Which isn't easy since my job involves a lot of walking.

Tue: 8.6 miles, first 4.2 in 37:00 (mostly railroad bed), last 4.4 in 42:00 (more trail), Seneca-Collingwood-Zoo Trail, 60F, rain, 1 long walking water stop, no pain. I absolutely had to get out and run ... it was 6:30PM when I started, no rain shower was going to stop me. Yes, I did get wet and muddy ... especially when I took mostly trail back. But it's all good! It was a warm rain and mud wipes off!

Wed: 7 miles, 60:24, 8:37 pace, Seneca-Titus-St Paul-Zoo-2 x Pond-St Paul-Ridge run, 72F, sunny, calm, humid, 4 walking water stops, no pain. Just your average humid run. I was dripping wet with sweat when I got done. Gonna have to get used to the humidity.

Fri: 4.1 miles, 31:55, 7:47 pace, Fleet Feet Happy Hour run, 65F, easy, sunny, a bit windy, no stops, no pain. I managed to disengage myself from the couch long enough to head down to Fleet Feet for the Friday Happy Hour run. I ran my usual fast pace. I run for enjoyment not speed ... but my natural pace is kind of fast. OK, fast compared to some people, slow compared to others.

Sat: 5 miles, Garmin for 5 miles - 39:06, 7:49 pace, Fairport Firecracker 5 mile, 62F, cloudy, a little windy, a little hard, 2 walking stops, no pain. I really have no love for the hills of Fairport! The clock at the finish said 40:11 but I don't believe it. I will have to wait for the posted results. Well, the posted results say I finished 172 out of 588 in 40:11, overall results here, 12th out of 44 in my age group, results here. I found out the race was actually 5.1 miles, so my pace was 7:53.

I'm the guy in the middle in the orange hat and dual IT Band wraps
A whole lot running was going on in the Rochester area ... besides 589 at the Fairport Firecracker 5 mile, 488 at the Brighton 5K, 218 and 252 at the Irondequoit 2 mile and 10K and 423 at the Sodus Point 5K. The ultrarunners were doing the Finger Lakes Fifties: 58 did the 25K, 69 did the 50K and 23 did the 50 mile.

I stayed in the rest of the day, listening to the sounds of fireworks all around my neighborhood. No fireworks were going on in my apartment ... I watched Star Wars II - Attack of the Clones on DVD.

Keeping active, Doug