I ran 4 times this week, 29.5 miles
Sun: 13.6 miles, 143:42, 10:33 pace, Medved 'Dam' Good 22K Trail Run, 70F, cloudy, very humid, walked some hills, no pain. I finished in 2:23:42, 51st out of 102. I was 7th out of 12 in my 50-59 age group.
The inaugural 'Dam' Good 22K Trail Run was nice, held on a twisty, technical trail with lots of roots, some mud and stream crossings down in Letchworth Park. Basically it was 7 miles out, 7 miles back, actually 22K, 13.6 or so miles by Garmin. On the way out there was a bit of fog in the woods! On the way back, the sun came out a bit and make it quite steamy. Luckily any rain held off until the run was over. I held my own, sucked it up after a couple of gels and fell in behind a guy for most of the way back. I ran through the mud on the way back ... just git 'er done! The course took a lot out of me but I had a good time. There was a lot of good homemade food (large cookies, bread, cupcakes) along with the usual pizza at the end to refuel on afterward. I won a door prize ... I chose a winter hat. All in all, a nice inaugural event and a nice way to spend a Sunday morning.
Tue: 6.2 miles, 53:27, 8:37 pace, Fleet Feet speed workout course - 16 loops, 76F, sunny, calm, humid, real easy, no pain. Almost everyone else did the Cobbs Hill run. Another guy and I did the speed loop. I don't think I could have handled the hills.
I ran well for 2 miles, then developed a stitch in my right side after I stopped for a water break. I couldn't get going again for a bit. Then I ran straight like a clock until I stopped: 8:18, 8:15, 10:36, 8:18, 8:21, 8:06 pace. I tried out a pair of Spenco PolySorb Cross Trainer Replacement Insoles in my running shoes. Cushion ... what a concept! I think I will buy a pair for my trail shoes!
Thu: 5.5 miles, 45:03, 8:11 pace, Fleet Feet Social run, 80F, sunny, calm, humid, a bit hard, 2 stops, no pain. There was a new route. I ran with a guy who pushed me a bit faster than I wanted to go. We got a bit lost in Corn Hill but made it back. I was social at the Social afterward. Quite an interesting supper: skinny chicken wings, cucumber and celery washed down with 2 Coronas. Then 3 cookies along with chocolate marshmallow ice cream and chocolate syrup. A balanced diet? Perhaps not!
Fri: 4.2 miles, 35:22, 8:25 pace, FF Happy Hour run, 82F, sunny, calm, humid, nice and easy, 2 walking stops, no pain. It was quite humid so I took it easy, no pressure.
Keeping active, Doug
