Sun, 8:22: 14 miles, 2:19:52, 9:59 pace, 65F, rainy, some stops for gel and water, no pain during the race.
CJ and I headed down to the Letchworth Dam in Mount Morris for the "Dam" Good 14 Mile Trail Race. It was raining lightly at the start. The trail was muddy and sloppy in parts, just muddy in other parts. The rain stopped for a while mid race and started raining lightly by the end. I ran pretty well ... I fell in with some good runners and just ran. I took in all 4 of my gels by mile 9, and just kept it up. The last mile was most clay and slippery. I finished 42nd out of 89, results here. I finished 8th out out 16 in my 50-59 age group, results here.
The post race feed was nice ... just like last year. I won a $15 RoadID certificate ... so I can replace the one that is playing possum in our apartment. Many thanks to CJ for her support during the day.
On the way back we did a surgical strike at JC Penney at MarketPlace Mall for a pair of jeans and a couple of short sleeve shirts. Then onward to Wegmans for groceries. Then I just collapsed and put my feet up for the rest of the night.
Mon, 8/23: Definite rest day ... in fact I took the day off from work. CJ and I watched 2012 from NetFlix. Very good CGI effects!
Tue, 8/24: 7.7 miles, 1:02:23, 8:06 pace, 72F, cloudy, dry, 2 stops for hydration, no pain.
Garmin Connect Activity for FF Speed workout; 3 loops of 1200m hard, 400m easy
I went down to Fleet Feet for the Speed workout. After running up to Cobbs Hill reservoir we did 1200m hard, 400m easy repeats. I ended up doing 4 ... 3 hard, 1 easy. I only caught the last 3 on my Garmin so I kind of added an extra 7 minutes and 1600m (1 mile) to my workout. Yes, I think I ran a 7 min mile in a 1200m hard, 400m easy ... I was running pretty hard. It was good workout, sweaty and sweet!
Wed, 8/25: Rest night.
I gave blood for the 72nd time. My vitals were: temp of 97.9, pulse of 60, blood pressure of 120/70. After supper, I watched CJ bake a loaf of banana bread ... mmmm! Next time, it's my turn!
Thu, 8/26: 3.1 miles, 24:36, 7:52 pace, 68F, sunny, windy, no stops, no pain.
CJ and I headed up to the beach for Aqua Cheap #3. It was a bit cool and windy. I started out pretty good on the path but when I hit the beach and the headwind I felt so tired and sluggish. My loop 1 split was 12:00. On loop 2 I did a bit slower on the path but a bit faster on the beach for a split of 12:36. I did mile laps of 7:02, 8:25 and 7:58.
After the race CJ and I went up to the Lake Shore Blvd spin bridge for a romantic walk out on the breakwater. CJ played tourist and snapped a lot of pictures.
Fri, 8/27: 5 miles on the treadmill
After work CJ and I went down to UHaul in Victor to pick up a cargo van. We drove and parked it down at the ex's apartment. I will use it to transport my oldest son and his stuff to Amherst MA on Tuesday. Afterward, CJ and I felt the need for exercise at Planet Fitness. I ran 3 miles at 8:00 pace, 1 and 1 mile at 7:30 pace. I had to take 2 walks to cool down, it was a bit hot inside and I was sweating up a storm.
Sat, 8/28: Rest day.
I helped my daughter move back to a townhouse at Houghton College. My ex provided the van, I provided the muscle. A long day but not as long as this coming Tuesday when I do the same solo for my oldest son ... who will be attending grad school at UMass Amherst. A nap ensued soon after I got back up to Rochester. I did wake up long enough to eat some pizza.
Keeping active, Doug
