Sunday, 3/4/12: 11.1 miles, 2 runs, sweet!
Garmin Connect Activity for Russell's house to home
Our car needed some service: an oil change and the muffler was hanging. Our auto mechanic is named Russell and lives 3.5 miles away by the most direct route. What to do if you have only one car? Run there of course! So ... after a bit of stretching and breakfast, I dropped off our car at Russell's house and ran home. It was kind of pretty, 28F with a light and fluffy snow. I stopped en route to get the Sunday paper. Just a nice and easy run, 34:00, 4.2 miles, 8:06 pace.
I lounged around and watched the Boston Celtics beat the New York Knicks in OT, 115-111, link here. Russell had called and the car was ready. I didn't really want to go back out but ...
Garmin Connect Activity for Home to Russell's house
So I ran to ESL and took the long way to Russell's house. It was a bit windier and colder. I definitely felt it! Again I ran nice and easy, 57:06, 6.9 miles, 8:16 pace. I felt a twinge in my left hamstring about a mile out so I walked a bit before starting up again. Still ... sweet! I picked up our car and drove home to take a nice, warm shower. My fingertips were white and numb in the shower before I warmed back up. That has been my norm this winter. It is a bit of a bother ... but they do turn back pink.
I lounged around and watched the LA Lakers beat the Miami Heat, 93-83, link here. Kobe looked a bit weird with his new mask to protect his broken nose. He has been on a tear since donning the mask: 31, 38 and 33 points in the last three games.
My lovely Christine made up some luscious BLTs for a late supper. Mmmm!
Monday, 3/5/12: Rest day.
Just your normal rest day. My darling Christine blonded up her hair with Loreal Excellence ... nice! We finally watched our Netflix DVD, Drive Angry, that we have had since mid January! I think NetFlix made its money off of us on this one!
Tuesday, 3/6/12: Sehgahunda Training at Cobbs Hill, 5.45 miles, 57:09, 10:32 pace, 40F, dusk to night, sunny, calm, no stops, no pain.
Garmin Connect Activity for Sehgahunda Training, Switchback + Diagonal V
I headed down to Riley Lodge at Cobbs Hill solo. The workout was a warmup to the big tree at the base of the grass hill. Then we went behind the tennis courts to the beginning of the switchback and up to the top, down the stone path to the big tree, around and up and down the diagonal V and repeat for 40 minutes. Followed by a 10 minute cooldown run. I did 4 repeats. Steady effort, I did not walk on the switchback.
Wednesday, 3/7/12: Sehgahunda Training at FF Ridgeway, 7.55 miles, 1:02:19, 8:13 pace, 60F, dusk to night, sunny, calm, 3 walks, no pain.
Garmin Connect Activity for Sehgahunda Training: Hard, Harder, Hardest
Christine rans her No-Bo run out at Fleet Feet Ridgeway on Wednesday night ... so out we went! She did her run, I did my Sehgahunda Training workout. I headed out nice and easy as a warmup run onto the Canal path. My run was supposed to be 10 minutes each of Hard, Harder, Hardest. It kind of turned out to be Hardest for 8 minutes around 7:00 pace, 2 minute walk, Hard for 8 minutes around 6:50 pace, 4 minute walk and Hard for 19 minutes around 7:00 pace with a 10 minute cool down. By the time I got back it was dark and I forgot to wear my headlight.
My perceived effort always tends to be hardest first. I tend to rabbit and go out too hard. I have worked on that but it's a work in progress. Still ... a nice run out in a 60F March evening in shorts with a full moon!
Thursday, 3/8/12: Rest day.
Just your average rest day. We just lazed around. We tried to watch Fringe off of the DVR but it rebooted for no reason ... so we just went to bed.
Friday, 3/9/12: FF Ridgeway run, 5.4 miles, 42:00ish, 7:47 pace, 28F, light snow, windy, no stops, no pain.
Christine said she needed to run and so did I ... so off to Fleet Feet Ridgeway we went. We chuckled at the weather ...28F and windy. Two days ago, it was 60F and we ran in shorts. Tonight, we dressed in cold weather gear ... and wished we had more after we were done! My Garmin died about a mile into the run so I just ran nice and easy but hard enough to keep warm which meant I wasn't dawdling. Christine selected the 3 mile route. I backtracked at Weiland and Long Pond to come back to walk back with Christine. It was dark and the wind whipped the snow into our faces ... brrrr!!!
Saturday, 3/9/12: Round the Bay run, 13.5 miles, 1:55:50, 8:35 pace, 20F, cloudy, real light snow, a bit windy, ran/walked 3 hills, left Achilles pain in the last half.
The alarm clock went off at 5:40AM ... my body wanted to stay in bed. But the runner in me got us up and out the door. First we checked the weather. It was 19F with a "Feel Like" of 6F, brr!!! So we dressed warmly for the weather. Runners run! Joe picked me up around 6:35AM. Christine left for the Blue Cross Arena shortly after. She walked the Flower City 5K course.
There seemed to be about 150 runners in the west parking lot by the Swing Bridge by 7AM. Off we went! I took a different route out, up and up the path which turned into Sea Breeze Drive. Eventually I warmed up which seemed to take a long while! Soon we headed down Bay Shore Blvd and back up (hill #1). About here I found that the water in the tube of my Camelbak had frozen. Luckily I was not too thirsty.
I run through at about 6:40.
Then down to the Irondequoit Bay level on Glen Haven Rd and S Glen Rd at mile 5. We ran down there for a bit then back up on Bay Front St (hill #2). The water stop at mile 6.3 was much appreciated! Luckily my Gu had not frozen, though it definitely didn't flow fast. The run down Empire Blvd was quick, the climb back up was much longer (hill #3). My left Achilles started bothering me around here so I slowed down a bit. I just put my running into economy mode around 8:30 to 8:50 pace and ran Empire Blvd, Bay Rd and Lake Rd back to the Swing Bridge.
I was happy was my effort. Kudos for the the water, cookies and brownies at the end! Christine met me and I rested in the car until Joe made it back so I could get my gear from his car. All in all, what a sweet way to spend a morning!
We both just lazed around, drank coffee, and ate a late lunch before we took a relaxing nap. As Christine says ... "We know how to have fun"!
