Sun, 8/1: Definite rest day, went out to Planet Fitness for a light workout. I did 7.5 miles on the recumbent bike, 275 calories. CJ did more miles, 11 miles, 200 calories.
Oh, I signed up for the Phelp 20K on 8/7 and the 'Dam' Good Trail Race down in Letchworth on 8/22. Yes ... that Letchworth. The scar on my right arm will help remind me to pick up my feet. Plus I am already signed up for the Dirt Cheap #5 on 7/18 and the Aqua Cheap #3 on 8/26.
Mon, 8/2: The heat and humidity have returned. My job gets me outside when I am driving between buildings so I really feel it ... and appreciate my Grand Am's AC! My Grand Am is still kicking at 241,621 miles!
Tue, 8/3: 5 miles, no Garmin, Fleet Feet Speed workout, 80F, sunny, hazy, humid, breezy, no pain.
CJ and I headed down to Fleet Feet for the Tuesday night speed workout. I ran up to Cobbs Hill where we did 3 person relay races of 556 meters around 1/2 of the reservoir. My team ended up doing 6. It was only 556 meters each time, but it seems a lot longer in the heat plus standing around waiting to be tagged made it seem harder. I am more of a steady pace runner than a run hard, wait around runner. I took the run back to Fleet Feet easy, maybe around 8 minute pace. CJ walked 2 miles in the heat. She had some trouble with the humidity. We had our usual pasta and salad dinner afterward. Ymmm!
Thu, 8/5: 7.2 miles, 59:49, 8:18 pace, 76F, sunny, still humid, a bit windy, 1 stop for hydration, no pain.
Garmin Connect Activity for Up to Seneca Park Ave via Winona Blvd
I ran up to Seneca Park Ave via Winona Blvd and back. I started out a bit under 8 min pace, then eased into 8:25-ish pace. Nothing too strenous but I really needed to get out for a run. Sweaty and sweet!
Our Bath Spacesaver arrived from Overstock.com. I put it together in 5 minutes. It's hard at work holding towels and washclothes. Maybe CJ and I can put some romantic candles on the top shelf!
Fri, 8/6: Another day at work. I picked up my race packet for the Phelps 20K tomorrow.
Sat, 8/7: 12.4 miles, 1:39:12, 8:00 pace, 60-72F, sunny, calm, a few tiny stops, no pain.
CJ and I made it down to Phelps for the 20K. The usual long distance crowd, 200+ strong, were there. The race went off well, 7:48 first mile, did a gel at mile 5, made it up the hills at mile 6 and 7 without walking, started taking 50 foot walk breaks at the water stops, held it together, finished strong. I was pretty consistent, a 49:34 first 10K, a 49:32 second 10K. All in all, a pretty sweet race! Many thanks to my love, CJ, for waiting for me at the end and her support!
I finished 85th out of 231, results here. I finished 15th out of 27 in my age group, results here.
Afterward, CJ and I stopped to see my father at the Wayne County Nursing Home. She fed my father his lunch ... I was having a "I am tired" moment and almost fell asleep in the dining room. Then to see my kids at the ex's ... 'nuff said.
Keeping active, Doug
