I biked twice this week, 17.87 miles.
Sunday, 7/21/2013: Volunteer duty
I woke around 6 AM to get ready to head out to Hamlin State Park. I let Christine sleep. I had signed up for volunteer duty on Day 2 of the Shoreline Multisport Festival. Today there was a Tri and Du.
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| The onshore breeze really kicked up the waves. |
It had turned a bit cooler during the night. It was 66F with a steady 15 to 20 mph breeze. So ... shorts and a yellow Fleet Feet volunteer shirt left me a bit underdressed. I managed. I got my flag and headed out to my station on the bike course on the corner of Redman and Moscow. This turn is about 3 miles from the end of the bike course. When I got there I found that the Hamlin DPW had chip sealed Redman Rd which made its surface rough with fine stone. Soon lots of bicycles were headed my way. I shouted encouragement while also yelling for the rider to be careful on the turn since they were transitioning from "Ehh" to "Good" road. It seemed that everyone was happy to get off the fine stones on Redman and onto Moscow Rd. A Sheriff and a NY State Trooper on his motorcycle also helped hold up traffic from time to time.
I headed back to Hamlin State Park and hung around for a bit. I talked with a Park policemen for a bit while I clapped encourgement to runners exiting on their second 2 mile run loop. I looked inside his patrol car. He had 3 radios, a laptop and radar gun all within reach. He said that sometimes he had trouble figuring out who was talking to him.
The Du results for 72 athletes are here and "Tri" results for 151 athletes are here. One bicyclist took a spill and suffered a broken clavicle along with some major road rash.
I stopped by Walmart on the way home and gave my Trek FX 7.2 bicycle some accessories. Let's see ... a bike lock, a small bag for beneath the seat, a phone holder, a pair of bicycle gloves and a rear view mirror. I also bought a rear view mirrow for Christine's bicycle. Now to actually take them out of the bag and put them on their respective bicycles.
Monday, 7/22/2013: David's birthday
Christine and I headed down to the Finger Lakes Racetrack to meet up my youngest son, David, who was celebrating his 24th birthday. It was BBQ night at the buffet restaurant and we all ate our fill.
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| A "selfie" of David, Christine and I |
I resolved to run on Tuesday. My joints were still sore from the 0 SPF Trail Half Marathon on Saturday.
Tuesday, 7/23/2013: 6.2 mile run, 51:21, 8:17 pace, 79F, 65% RH, overcast, a bit breezy, 1 stop, no pain.
Garmin Connect Activity for 10K around the streets of Irondequoit
Christine greeted me at the door and I couldn't get away for a while. Later I did manage to slip out for a run on my usual 10K route. I was stiff for the first mile. Then I settled in and just managed to enjoy the run. I stopped once for hydration. I was carrying a water bottle after all so I used it. All in all, not a bad run. Christine cooked up a nice dinner of lamb, sweet potato and lima beans ... yum! It was much appreciated.
Wednesday, 7/24/2013: Rest day ... nothing to see.
Thursday, 7/25/2013: 6.6 mile run, 55:55, 8:24 pace, 72F, 38% RH, sunny, calm
Garmin Connect Activity for 6.6 miles around the streets of Rochester
I decided to do the Fleet Feet's Pub run down at the Strathallan at 6 PM. I met up with everyone and headed out near the lead with some of the Relentless Forward Progress crew. I pushed my pace just before Culver and then ran with the lead runner. We were on sidewalk mostly and had a few close calls with cars exiting parking lots but no mishaps. I took it nice and easy. The "5ish" route was only 4.05 miles so I continued on and took a loop down Culver and back on University to get 6.6 miles. Just a nice night to run!
Friday, 7/26/2013: 2.82 mile bike, 15:57, 10.9 mph, 75F, 44% RH, sunny, calm
Garmin Connect Activity for Shakedown Ride
Mapmyride Activity for Shakedown Ride
I installed all the stuff that I had bought for my Trek FX 7.2 bicycle. Better instructions would have helped but I managed to install a Zefal Smart Phone Bike Mount, Zefal Quick-Draw Wedge Seat Pack, Urbie Urban Bar End Mirrowr, and OnGuard Coil Cable Lock. I did have to adjust where my front light, front bell and rear light were positioned. Then I put on my new Bell Ramble 550 Padded Cycling Gloves and went for a short ride along with my iPhone 5 to make sure everything held together. The front bell died on the shakedown ride. It was just an old bell but still. So I took the new bell off of Christine's bicycle and installed it on mine.
I signed up for the Rochester Full marathon on 9/22 before the rates went up any further. I guess I have to start training!
My darling Christine neglected to make anything for supper so I walked solo over to Salvatore's for a shaved steak sub and beer. Enough said about that.
Saturday, 7/27/2013:
10.0 mile run in the late morning, 1:27:29, 8:40 pace, 75F, 69% RH, sunny, a nice breeze
15.05 mile bike in the late afternoon, 1:09:54, 13.1 mph, 75F, 65% RH, overcast, a light sprinkle or rain, calm
Garmin Connect Activity for Up to the lake and back
I should have gotten out earlier but I did manage to get out just after 9:30 AM for a long run. I had my Camelbak and a couple of gels. The run down to the lake went well, 5.7 miles in 47 minutes, 8:15 pace. I dipped my toes in Lake Ontario and headed back from the lake. Well ... I had no energy and had a gel at mile 7. I started a run/walk since my feet started to hurt. My right Achilles started to hurt at mile 9 so I held on until I got to mile 10 to just stop and limp home. What a first long run ... ouch! Lessons learned: start earlier, have a gel before I start and at the turn, wear my IT band straps and wear better socks. Maybe next time will be better.
Later in the afternoon, Christine and I kissed and made up. We got rid of the tension between us. We are two different people .. both set in their ways. We have things that we are good, things that we struggle with and things that we are not so good at ... it's all good. Afterward I got back out for a bike ride.
Garmin Connect Activity for Both banks of the Genesee River
Mapmyride Activity for Rode 15.43 miles on 7/27/13
During the ride I started to fell a few drops, then a light sprinkle, then a light rain started to fall. I was a bit more careful on the turns but had no mishaps. By the time I ended the ride the rain had stopped. A nice ride even in the light rain.
I checked out the Karknocker 5K results, overall link here and age group results here. I did see that I would have done well in the M55-59 age group (1st was 23:06) if I had had an extra $25 and dropped into this race. The Karknocker 5K with its $3500(!!) in prize money is an interesting race with a nice and flat course. I ran a 20:18 there last year. This year I would be happy breaking 21 minutes. I only knew that it was held because someone had said something about it during the week. It was not listed in the GRTC calendar, the Rochester Running Page or the Yellow Jacket Racing calendar. The only online mention I could find is the East Rochester webpage (easy to miss) and the pcr-timing.com webpage (who do the timing). It would be kind of tough to find out this race if you didn't already know about it.
I will be rearranging my results on this blog. I think I will rearrange them into M50-54 PRs and current year PRs. There are different ways of arranging things on Blogger.
