Sunday, 6/17/12: 2 runs of 1 and 3.16 miles, 76F, sunny, a bit windy, no stops.
Christine and I headed downtown for the Medved 5K to cure ALS, a Rochester Runner Of the Year race. I had just unboxed a new pair of Brooks Adrenaline GTS 12s ... I wondered what kind of magic they had in them!
Garmin Connect Activity for Pre mile before the Medved 5K to cure ALS
I went out for a pre mile. My legs were a bit tight but did loosen up.
I knew the course was flat so I wanted to see if I could PR, maybe go sub 20. The weather was sunny, warm and a bit windy and humid. I lined up before the race and say "Hi" to the usual suspects: Bill Beyerbach, Becky Duberry and Wilt Alston. I started out hot and jockeyed for position. I remember passing Bill and Wilt very early on. I came up on and passed Becky within the first mile. She later said that she felt like crap. Usually I am chasing her not the other way round.
The camera is set up at 0.8 mile, I appear at 1:40
I passed the first mile in 6:10, very fast for me. I really tried to keep it going, concentrating, pushing. I passed up both water stops. The second mile was 6:28. Now it was getting hard. I faded a bit in the last 1/2 mile, third mile in 6:36. We entered Frontier Field and ran along the outfield warning track from right field to left field. I had nothing left, but my last tenth was 6:18. As I made the turn down the 3rd baseline I saw the clock trip to 20:00 so I knew that a sub-20 time was gone. I did clock in at 20:13. A lifetime PR, 0:18 PR faster than the 2011 Bergen 5K! Becky was 0:10 behind, Bill was 20:59, Wilt was 21:03. Bill won his M55-59 age group, his first RROY age group win! I did pretty OK, 43rd out of 520, link here. I was 4th out of 33 in my M50-54 age group, link here.
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| The start! |
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| Somewhere in the first mile .... |
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| Cruising toward a 5K PR! |
Monday, 6/18/12: Rest day.
Christine and I went out to eat at Six Pockets thanks to a $25 Restaurant.com coupon. I wish I could say it was a great NY strip steak dinner ... but it was only passable. A bit too chewy for my taste. I was really tired when we got home so I went to bed at 9PM. I was not sick ... just tired. Nine hours of sleep!
Tuesday, 6/19/12: 7.6 miles, 1:01:04, 8:02 pace, 82F, humid, windy, 2 stops for hydration.
Garmin Connect Activity for Around the streets of Irondequoit
Neither the couch nor the lure of the bedroom kept me from going out for a much needed run. I went out on my usual 10K route with the added twist of Chapel Hill Drive, 7.6 miles. Yes, it was hot, hazy and humid ... but it felt great! I struck up a nice and easy pace and enjoyed the run! I was dripping with sweat when I stopped and took a much needed shower.
The Heat are up 3-1 on the Thunder after winning by 6 in Game 4 of the NBA Finals, link here.
Wednesday, 6//20/12: Rest day.
It was hot and humid. I felt like a slug but Christine and I just lazed around. Eventually we had salad and pizza. We saw on Facebook that Laura Church injured herself on her mountain bike. The pic of her getting stitches was awesome!
Thursday, 6/21/12: 6 x Mile Repeats with Bill Beyerbach, 87F, sunny, a bit windy.
It has been hot for the past two days. I finally broke down and went to Jim's Service Center on Norton St to get the AC tested and charged with Freon this morning. The AC is blowing out 62.1F air now! We have had most of the AC replaced but with the hot summer staring us in the face ... I guess it will be $$$ well spent! It kind of sucks to be driving between buildings at work and getting there with sweat streaks in my shirt. I also learned what other service our car needs. Tie rods, a muffler and tires ... joy! I sense some runs to Russell, our auto mechanic, in my future.
I met up with Bill Beyerbach at the Church of Christ on Kings Highway to run mile repeats in the heat. We run the same pace so it's really easy to run with him. Our idea was to run 3 out and 3 back. Our mile splits were: 7:18, 6:44, 6:36, 7:25, 6:54, 7:36. The 2nd and 3rd splits were downhill. The 4th split back was definitely uphill. The 6th split was a nice and easy jog. Still, the average pace was 7:06. Very sweaty and sweet! Many thanks to the homeowner who sprayed us with water after the 5th split!
Christine and I watched Gamed 5 of the NBA Finals between the Thunder and the Heat. The Heat were on fire, ... up by 10 at half, up by 24 at the end of the 3rd quarter. The Heat won 121-106, with Lebron getting his 2nd triple double of the series; 26 points, 11 rebounds, 13 assists along with the MVP trophy. The Heat won the NBA Finals, 4-1, link here.
Friday, 6/22/12 Rest day.
I felt lethargic all day ... so I was a slug. I watched the NBA Finals again off the DVR. The Heat just shot the lights out from the 3 point line then extend their defense to force the Thunder into poor shots in the 3rd quarter when they extended their lead by 14. Then we watched the Netflix DVD, The Bodyguard, that we have had since May 1st. The late Whitney Houston ... may she rest in peace.
Saturday, 6/23/12: Almost a rest day ...
I knew I needed a long run ... but I just didn't have the mojo in the morning much less any energy for a race. Christine and I just lazed around for a while, I managed to get out for a quick haircut then we caught on all the The Mentalist episodes off the DVR in the afternoon.
Garmin Connect Activity for Up to the lake and back
I knew I needed a long run ... just where to go? I got out around 6PM. I decided to stay on the east side of Genesee River, up to Lake Ontario off St Paul Blvd and back. Seven miles up in 54:24, 7:46 pace. I stayed for 2 minutes, took a Gel and hydrated. Then 5.2 miles back in 41:18, 7:56 pace. Total was 12.2 miles, 7:51 pace. The temp was excellent, 75F, not so humid as the past couple of days. I felt great when I got back. I had a bloody right sock when I got back. I had neglected to cut my toe nails so one of them cut an adjacent toe ... kind of cool! It kind of went with the black left big toenail that I still have from stubbing my foot at Sehgahunda last month.
Christine made up homemade macroni and cheese for supper, yum! Then we got sucked into some Syfy movies, Arachnoquake and Eight Legged Freaks ... spiders, baby!
