I biked 1 time this week, 14.6 miles.
Sunday, 6/2/2013: Biked 14.6 miles, 1:08:54, 12.6 mph, 73F, 57% RH, 16 mph wind, no stops.
Garmin Connect Activity for Biking Out and Around the Neighborhood
Christine and I lazed around all morning and most of the afternoon. Eventually I brought her coffee and bagel in bed, lol! The weather outside was cooler but really windy.
I did get outside to check the air pressure in the tires of our car. They were all over inflated so I set them down to 32 psi. I also brought up our bicycles and checked their air pressure. Their tires were under inflated. I inflated hers to 50 psi and mine to 70 psi per their respective specs. My bike was all ready so out I went for a bike ride. It felt good to get a little exercise.
Monday, 6/3/2013 & Tuesday, 6/4/2013: Rest days
Sometimes you just need to take some time off. I was unusually tired after work on Tuesday night though.
Wednesday, 6/5/2013: 6.2 miles, 48:21: 7:48 pace, 64F, overcast, a bit of a breeze, no stops.
Garmin Connect Activity of 10K on National Running Day
I definitely needed a run especially on National Running Day. So I headed out on my usual 10K route. I started out a bit slow at 8:06 pace. Then I cranked it up a bit at 7:49, 7:48, 7:53, 7:34 and 7:41. I just cruised and concentrated on my running form. Run accomplished.
Thursday, 6/6/2013: McMullen Mile, 1 mile, 6:25, 50F, overcast, light rain.
Yes, it rained all day. Yes, there was a race scheduled. Yes, it was a Rochester Runner of the Year race. I think Christine thought I was crazy! But I am a runner ... so ... yes, I went solo to the McMullen mile down at Nazareth College. The check-in table was inside due to the rain. Most everyone kind of congregated inside the gym while we waited for our heat. I was in the third heat, the men's faster than 8 minutes and slower than 4:45 minutes. My last year's mile time was 5:52. I went out for two 1/4 mile warm up runs but I think I took them too early. I found that lane 1 on the corners was under a couple inches of water but the straights were not. I was not warmed up when I lined up for my heat in a light rain.
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| The gun goes off! |
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| The end of lap 1 |
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| Trailing Tony Gingello |
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| Bill Beyerbach finishing in 6:07 |
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| Kicking to edge Tony Gingello by 0.04s at 6:25.43 |
During the first half lap I almost needed a wiper to see from all the spray kicked up from the runners in front of me. I had some trouble getting my breath in the rain and wind. I tried the best I could and I did kick to pass Tony Gingello by 0.04 second during the last 100 yards to the finish line. My time was 6:25.43, link here.
I did OK. At the awards, I took third in my M55-59 age group, link here and Bill Beyerback took second. Due to a clerical error we actually took second and first, respectively. I stuck around to watch the elite men (Mike Kurvach won in 4:25) and women (Dana Buchanan won in 5:06), GVH Coach Reif's link here and a Road Kill Racing male elite's perspective here.
Friday, 6/7/2013: Rest day.
Just a usual rest night before the Fast and Furriest 10K on Saturday morning. Christine was a bit feverish and called it an early night. So I did guy stuff .. I watched the Military Channel, then The Last Samurai. Manly TV .... arrggh!
Saturday, 6/8/2013: 3 runs of 1.9, 6.26 and 1 miles during the Fast and Furriest 10K
Christine did feel better but decided to stay home and rest. So I headed solo down to the Verona Street Animal Society for my second running of the Fast and Furriest 10K. Last year I ran a lifetime PR of 42:59 in the 10K. The weather conditions were 57F, 94% RH, overcast and calm. It either a fog or a real light, light mist outside.
Garmin Connect Activity for Warmup before the Fast and theFurriest 10K
I got out for a long warmup run of 1.9 miles. I felt loose and kind of excited before the race.
I jumped to a good pace right away. I was ahead of Wendy Abbott and Bill Beyerbach and had a 6:54 first mile. I was running well and hit the next 3 miles at 7:13, 7:20 and 7:17. Then ... I tired a bit and mile 5 was a struggle at 7:31. First Wendy Abbott and then Bill Beyerbach passed me by. I kept Bill in my sights and righted my ship to a mile 6 of 7:12. I tried to catch Bill but finished 5 seconds behind him. He was really running well! Wendy sped to a third place women overall
All in all, I did OK. I finished 35th out of 233, link here. I was 4th out of 11 in my M55-59 age group, link here. I was almost 3 minutes faster than my Lilac 10K time of 47:41 two weeks ago. I am looking forward to the ALS race on Father's Day next week. Last year, I ran a lifetime 5K PR of 20:13. I know the course and hope not to tire like I did last year. I would absolutely love to break 20 in a 5K!!
Garmin Connect Activity for Cooldown after the Fast and the Furriest 10K
I went out for a cooldown run with Bill and Mark Heberger afterward. I rarely do a cooldown run but we just got to talking and running ensued. Later Mark schooled me on the advantages of racing flats. They do seem lighter and might make a difference in a race. I will have to investigate the pricing.
Meanwhile, out at Lyndonville's White Birch Golf Course, the second New York Invitational pole vaulting competition was held by our local Olympic gold medalist, Jenn Suhr (all photos from Facebook). I have got one more chance to make it out there on June 14th.
Meanwhile, out in Inlet NY some hardy Fleet Feet Endurance Team members rode their mountain bikes to the Black Fly Challenge, results of 508(!) finishers here.
Meanwhile, out in my hometown and old stomping grounds of Newark, 150 runners ran the Run for the Red 5K, link here. Judging from their times I would have taken my age group in this 5K. Though there are some hills in Newark according to my darling wife Christine that I would have had to run up ... the hill going out of the village on Route 88S comes to mind).
Later, Christine and I made it out so she could get her nails done at New Nails. She chose China Glaze's Winterberry as her nail color which is a favorite of mine! Then we headed out via the scenic route (we got a bit lost) to Aldi's in Webster for a bit of grocery shopping. Christine felt a bit out of sorts and went to bed early so supper was pizza and potato chips.
