I biked 1 time this week, 15 miles.
Sunday, 6/9/2013: RBR of 3.5 miles run, 15 miles bike and 3.5 miles run
I woke up and had a great idea of doing an impromptu run-bike-run on a perfect Sunday morning, 66F, 64% RH, sunny and calm. So I hauled my Trek FX 7.2 out of the storage locker and locked it on the bike rack on the back of our car.
Garmin Connect Activity for 3.5 mile run - part 1 of RBR
I just headed out for a nice and easy run around the block, 27:09, 7:45 pace. I know this route though I haven't run it for a long while. I was sweating when I got done. I wished that I had thought of putting a towel out by the bike.
Garmin Connect Activity for 15 mile bike, part 2 of RBR
I wanted 15 miles on the bike so I went out on my both banks of the Genesee River course, 1:08:21, 13.2 mph, top speed of 30.7 mph. It had warmed up to 70F and the humidity had fallen to 56%. I am sure glad that I put a bell on my bike. I used it to warn walkers of my presence. I still need a rear view mirror either on the bike or on my helmet.
Garmin Connect Activity for 3.5 mile run, part 3 of RBR
My running muscles were stiff when I first set out for my second run. I was slower but I enjoyed myself. All in all, a great way to start the day! A shower, coffee, bagel and the Sunday Democrat and Chronicle was a great way to wind down.
Meanwhile up in the Adirondacks, members of the Fleet Feet Endurance team ran the Running with the Flies 5K at Long Lake.
Later, Christine made Beer Can Chicken along with homemade stuffing. She used Heineken as the beer. She was a bit nervous since this was her first attempt, but ... mmm was it tasty! We watched the LPGA tournament from nearby Locust Hills off of the Golf Channel while we ate. The tournament was rained out on Thursday so the women played 18 on Friday, 18 on Saturday and 36(!) on Sunday. Inbee Park won in a three hole playoff with a birdie, links here and here.
Monday, 6/10/2013: Rest night
Well ... a "Honey-Do" night for sure. Christine ordered a DIY pantry from Target a couple of months ago. It had sat where we had put it by the door. Well ... tonight was its night for me to put it together. We have a very small kitchen and really have needed somewhere to put stuff. So ... I moved some boxes to clear a 24" wide space and started construction in the living room. It took 2 hours, a bit of muttering, a magnifying glass for the really small and cyptic instuction and some experience with previous projects ... but I "got 'er done"!
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| Before |
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| Cryptic instructions and a well used magnifying glass |
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| Finished! |
Tuesday, 6/11/2013: run of 5.8 miles, 46:45, 8:12 pace, 68F, 73% RH, overcast, calm.
I needed speedwork so I headed down to Fleet Feet for my first Cobbs Hill speedwork of the season. I ran up to Cobbs Hill from the store at a nice and easy pace. I was really thinking about turning around but I ran on. The speedwork was 3 sprints of various distances. It looked like 100m, 200m and 400m with cooldowns. I ran 4 laps before I headed back at a nice and easy pace again. It was very humid so I was dripping wet with sweat when I was done. I even took a shower when I got home to cool off.
Wednesday, 6/12/2013: 3 runs of 2.29, Dirt Cheap #3 of 3.48 and 1.05 miles, 73F, 54% RH, sunny, calm.
Christine didn't feel like making it out early to Dirt Cheap #3 so I headed solo out to Bill Beyerbach's house so we could carpool down to Lucien Morin Park by MacGregor's for Dirt Cheap #3. We got there around 5:30 PM for the 6:30PM race.
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| Hanging out before the race |
I got out for a warmup run to warm up my legs and to check out the trail conditions. There were some slick spots but not too bad. I went out at 6 PM and got lost for a bit. Enough lost so I was wondering whether I would make it back to the Start in time. I found some much needed water and got ready to go.
And ... Gooooooooooo (an imitation of Boots starting the male runners off)! I started just behind Bill but let him go and settled into a steady trail pace. I wasn't trying to kill myself so I walked the hills I had to because the trail was too narrow and other runners walked the hills. I also walked the hills I needed so I could catch my breath. I encountered some slick spots but kept upright. I thought the trail wasn't the same as last year but still very similar with lots of up and down technical trails.
I did OK, I love to run races ... what can I say. I was 82nd out of 347, link here. I was 2nd out of 11 (behind Bill Beyerbach ... who is just killing it this year) in my M55-59 age group.
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| Bill Beyerbach coming into the finish |
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| Cruising into the finish |
Bill convinced me to go out for a 1 mile cooldown run by saying that it would help me recover. I was all about recovery so off we went. There wasn't much choice but to run up the Empire Blvd hill almost to Winton and back down with 105 feet of elevation gain.
Thursday, 6/13/2013: Rest day.
Friday, 6/14/2013: Date night.
Christine and I headed out to the White Birch Golf Course in Lyndonville to watch Jenn Suhr and others pole vault. When we got there the bar was progressively set at 9' 3", 10' 3", 11' 3", 12' 3", and 12' 9 as various women vaulted. Jenn Suhr came in at 14' 11", then cleared 15' 3". Then the bar was raised to 491 cm, which was 1 cm above the highest cleared in this season.
Jenn Suhr clearing 491 cm (16.1089')
Later, Christine used her smart phone to find restaurants on our way back and led us to the Lighthouse Restaurant in Point Breeze. We had a very good fish fry along with dessert. Mmm!
Saturday, 6/15/2013: 2 runs of 4 and 6.4 miles, 61F, 60% RH, sunny, calm.
I woke up around 6:30AM and just laid in bed and tried to get gumption to go for a run. Well ... I got up, out and down to the Blue Cross Arena by 7:45AM for the Relentless Forward Progress (RFP) bridges run led by Mark McArdle. It was basically a really nice and easy run to try to cross all the bridges between the U of R and Driving Park, 12 in all. I crossed some bridges and ran some roads that I didn't know existed.
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| Upper Falls |
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| Lower Falls |
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| Middle Falls |
After, I met up with my youngest son, David, and daughter, Karen. They wished me a Happy pre-Father's Day. We enjoyed catching up. They also wished me luck in tomorrow's Medved 5K to Cure ALS at Frontier Field.
Meanwhile, out in MA, local runners Ron Heerkens, Jr and Heather Danielson were running the TARC. Ron finished the TARC 50 in 10:43:05 and Heather completed 75 miles of the TARC 100, her heart wrenching blog post of determination is here. Another blog entry from a runner named Thor is here.
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| Check out the mud! |
The conditions were very muddy with water up to their knees and waist! Awesome!
