Sunday, 2/26/12 to Saturday, 3/3/12

I ran 5 times this week, 36.78 miles.
Month of February: 99.88 miles, 17 runs in 29 days, 5.9 miles/run

Sunday, 2/26/12: Sehgahunda Training, 10.24 miles, 1:38:59, 26F, sunny, calm.

Garmin Connect Activity for Sehgahunda Training - Hell on Hills

I met up with the Sehgahunda Training group in the big parking lot at Ellison Park at 9:30AM. It was beautiful ... sunny , around 24F. We ran a slow mile for a warmup, then ran over to the bottom of Rich's Dugout ... which is a 5/8 mile hill of 150 feet elevation according to my Garmin.

Back down Rich's Dugway ...

Boots explained the workout ... hill repeats, consistent effort on the up and recovery on the down. We were to run up, note our time and try to beat our time on each repeat else we were done. My first repeat was 5:00, then -0:05, -0:15, -0:08, -0:05 and -0:05. Ellen showed up around the 5th repeat. Boots told me to stop after the 6th repeat. Then I went out for two cool down runs. We talked a bit then it was more than time to head home. Sweet!

Curiously, I was very tired and hungry the rest of the day. We finally managed to head out to get a Redbox DVD, Contagion. It was quite good.

Monday, 2/27/12: Rest day.

A scheduled rest day. The only thing ... I walked over 10,000 steps according to my Casio Commando.

Christine and I did some excellent cross training after work. Then laundry night ensued followed by a late supper. I watched a bit of the first prime time Daytona 500. I saw the crash at lap1, the fire and the finish at 1AM. Kind of wild, link here.

Tuesday, 2/28/12: Sehgahunda Training, 5.26 miles.

Garmin Connect Activity for Sehgahunda Training - 5.5 V's at Cobbs Hill

Since we only have one car, Christine had skip her No-Bo run at Genesee Valley Park so I could meet with the Sehgahunda Training group for our Tuesday night hill workout at Riley Lodge. No worries for Christine though ... she ran over to join everyone doing the regular Cobbs Hill workout and did 1.5 Y's for 3.0 miles.

Two new things for this workout, Brooks Cascadia trail shoes and a Black Diamond Icon headlight along with the NRG rechargeable battery. The new Brooks Cascadia trail shoes felt nice compared to my old Salamon XT Wings 2 with 450 miles. The Icon put out a new bright circular spot ... though not very wide.

Anyway, our workout was a 15 minute warmup run, 30 minutes of doing V's and a 15 minute cooldown run. A V is running up the left and right side of the grass hill from the Monroe Ave side. I did 5.5 V's before we ended with a full sprint up the hill. Not a bad workout with 1000 feet of climb.

Wednesday, 2/29/12: Snow Cheap #6, 3.58 miles, 34:56, 10:02 pace, 38F, night, walked a few hills, no pain.

I started off at Fleet Feet on Monroe Ave for a 2 mile warmup run, 7:56 pace.
Garmin Connect Activity for FF Monroe Ave up to Riley Lodge



The weather was cool again so I just wore pants, short sleeve tech, light gloves along with my Brooks Racing Team arm warmers and singlet ... kind of my "go-to" apparel for 30-40F. I would rather be too cool at the start.

I am the third runner.

The Snow Cheap #6 course was 2 loops which made it longer than usual. I didn't bring my Yaks ... and man, did I need them! There were slick spots that I definitely could have have used more traction. So I had to be careful and paid for it as runners passed me. I heard the name of Bill Beyerbach mentioned 45 seconds before I headed out for loop 2, loop 1 time was 17:16. By this time, the headband of my new Icon headlight had come loose so I had to run the entire second loop with it in my left hand which affected my balance. I didn't fall but I did slip a bit. I turned in on once I got to the flat before the finish with a 5:20 pace and was only 12 seconds behind Bill Beyerbach at the finish, loop 2 time was 17:41, total was 34:57 I did OK, 34th out of 136 in the No Snowshoe, link here. I was 2nd out of 13 in my M50-59 No Snowshoe, link here.

I went out for a mile cool down run ... just really nice and easy, 10:03 pace.
Garmin Connect Activity for Snow Cheap #6 Cool down

Christine and I ate pizza and hung around like usual. Bill Beyerbach won our Snow Cheap M50-59 No Snowshoe. I was ahead of him by 2.34 points coming in to the last race and finished behind him. I won 3 races and he won 3 races. Hey ... I won last year, it's his turn. The Winter Warrior awards were next.



L-R (David Dilgard, Colleen Vorndran, Tina Pellegrin, Cheyenne, Duane Basch, Beth Spingar)

The champion was a 10 year old girl named Cheyenne and the top male was Duane Bausch (for the 2nd year in a row). I collected my swag for 129 Winter Warrior points: a button, a bottle opener, a Winter Warrior long sleeve T-shirt and a red Puma water bottle ... sweet!
Thursday, 3/1/12: Rest day.

Just your much appreciated average rest day. Christine went out to Planet Fitness to run 3 miles on the dreadmill. She overdressed and was drenched when she came back. I just did not do too much.We watched an episode of Fringe off of OnDemand.

Friday, 3/2/12: FF Ridgeway, 6 miles, 47:00, 7:50 pace, 40F, dusk to night, a bit windy, no stops, no pain.

Garmin Connect Activity for FF Ridgeway run, Pickdale + Pickdale

I headed down to Fleet Feet Ridgeway for my usual Friday night run. It was cool again so I wore my usual cool clothing. I headed out a bit fast but settled into a nice and easy pace. It's kind of cool that I really didn't need my headlight until halfway through the run.

Saturday, 3/3/12: FF Ridgeway, 8.7 miles, 1:18:46, 9:01 pace, 38F, sunny, windy, 2 stops, no pain.

Garmin Connect Activity for FF Ridgeway run with the 9:00 group

We woke up at 6:50AM and could hear the wind howling ... we thought about curling further under the covers. But we are runners ... so out we went! Christine and I headed out to Fleet Feet Ridgeway again for her No-Bo run. We got there 14 minutes early and there must have been 100 runners in the store! Christine headed out for her 2.4 mile run and I hooked up with the 9:00 pace group looking to go 9 miles. They were all going for 12 miles but told me that I could branch off when I needed to. There was just 4 of us and we struck up a nice and easy pace around 8:40 or so. The route mostly took us north into Greece. The wind was whipping but we were mostly protected by woods or houses so it wasn't too bad. I branched off to head back to the store when we crossed Long Pond Rd on English Rd. The run south on Long Pond wasn't too pleasant since I was headed into the wind. I did walk a few times. I just put one foot in front of the other. I have really amped up my running this week and I can feel it in my legs. They are a bit tired.

Later I headed out to Newark to see my daughter. She just moved into her new apartment and wanted to show it off. Plus she needed some help hanging pictures. Next I headed to Palmyra to see my youngest son before heading back home. They both appreciated the pot holders that Christine had bought them for house warming gifts. Later, Christine and I caught up on the latest episodes of Castle and NCIS: LA off of the DVR.