I ran 5 times this week, 30.85 miles, 2 were warmups of 2 and 1 miles.
I didn't bike this week.I ran 13 times for 81.7 miles in 31 days in July, 6.3 miles/run. 3 of these runs were warmup runs for 2.7 miles.
I have run 117 times for 697.2 miles in 212 days in 2013 so far, 6.0 miles/run
Sunday, 7/28/2013: Rest day ...
Christine and I lazed all day. Like usual we started the day with a mug of coffee and bagel while we read the Sunday Democrat and Chronicle. I stalked the Ironman Lake Placid results webpage all day to learn the latest results from people that I knew or sort of knew competing at Ironman Lake Placid: Jim Laughlin - 11:56:41, Dan Giblin - 13:06:08, Joe Muczynski - 16:00:05. Wow!.
I read all the race reports from the first Roc the Run 5k downtown, results here. This was a woman only run with a solitary guy who was picked at random out of a pool of guys who paid $10 for the opportunity. A unique concept.!.
We managed to sneak out to Fleet Feet in Brighton to purchase a pair of New Balance 928 walking shoes for me along with a trip to Aldi's in Henrietta. Nothing eventful.!.
Monday, 7/29/2013: Another rest day ...!.
Christine had supper ready when I came home so I just rolled with it. Soon she left for her bi-weekly therapist appointment. I managed to fill the time for sorting my father's mail and getting rid of cobweb with a tissue attached to a yardstick. Exciting stuff ... not!!.
Tuesday, 7/30/2013: 12.4 mile run, 1:49:05, 8:48 pace, 73F, 45% RH, sunny, calm, 1 stop for hydration.
Garmin Connect Activity for 20K on both sides of the Genesee River
The couch's pull was strong ... but I was stronger! I managed to break away a bit after 7 PM for a long run. I headed up the east side of the Genesee River at a pretty good 8:20-ish pace (8:28, 8:18, 8:16, 8:21, 8:42, 8:23) until I got to the O'Rorke Bridge while I took a hydration break. Then I headed back on the west side of the Genesee River (9:43, 9:00, 9:36, 9:19, 8:52, 8:47), crossed at the Route 104 bridge and headed home. My right Achilles started to complain, then I had what felt like a boulder pricking my left foot during the last mile. I got back just before dark. All in all ... a great night for a run.
Wednesday, 7/31/2013: Rest day ... not much went on; just the same old, same old.
Thursday, 8/1/2013: 2 runs of 2 and 3 miles, 73F, 65% RH, sunny, kind of calm.
I headed down solo to Cobbs Hill to sign up for the GVH Summer Cross-Country 5K series. It's held on four consecutive Thursdays in August on the same course. The course doesn't have many ups and downs so it is more a sprint 5K on grass and dirt. Plus it is really a three mile course.
Garmin Connect Activity for Warmup before GVH Summer XC 3 Mile Race #1
I got out a nice and easy 2 mile warmup, 8:59 pace. My thighs were still tight from my 20K on Tuesday night which was unusual. But a race was to ran so I lined up. Race #1 was the masters race with the 5 year age groups. I started out a bit hard. First Steve Levitsky and then Bill Beyerbach who is in my age group passed me. I got to mile 1 in 7:28. I walked a bit on the hill up to the reservoir road and then ran nice and easy in the glade on the winding trail with its gentle ups and downs, mile 2 was 8:35. I tried to pick it up on the mile to the finish, mile 3 was 7:45. I finished in 23:39, 7:48 pace, 2nd in my M5-59 age group. I picked out a mug for my prize. I think there is definitely room for improvement.
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| A tech shirt for registering for the series and a mug for 2nd in my M55-59 age group |
I headed down to Fleet Feet Brighton after work to sign up for the Phelps Sauerkraut 20K tomorrow morning. I was amazed when I was handed a white tech shirt instead of the usual cotton shirt ... sweet!
Later, I got an upset stomach from a well done pizza and chips for supper. It took me a while to fall asleep.
Saturday, 8/3/2013: 2 runs of 1 mile and 12.4 miles
Christine and I got up early. I was up at 5:30AM and Christine was up at 6AM. She almost didn't go and then in 10 minutes she was ready and out the door with me ... nice! We got out to Phelps by 7:25 AM and got a close parking spot. I got out for a little 1 mile warm up run before the race: 63F, 77% RH, sunny, calm
Garmin Connect Activity for Warmup before the Phelps Sauerkraut 20K
63F, 77% RH, sunny, calm
Soon we lined up and were off just like that. The weather conditions were: 64F, 77% RH, sunny with a nice refreshing breeze. I started out a bit hard with 3 of the first 4 miles sub 8 (7:53, 7:52, 8:07 and 7:46). Bill Beyerbach, Steve Levitsky, Rob Wilder and Cyndy all passed me around mile 1.5. I was the usual rabbit. I had a couple of gels at the mile 5 water stop, 8:33 pace. I did a power walk up the mile 5.5 mile and then enjoyed the downhill after, 9:06 and 7:36 pace. I did the same up the mile 7 hill and its downhill, 8:47 and 7:43 pace. It was getting hotter out on the road so I just gutted it out the rest of the way, 7:46, 8:27, 7:53 with a closing 7:21 on the last 0.45 mile for a total time of 1:41:51, 8:08 pace. I played leap frog with Stacy Maier during the race where I would pass her and she would pass me at the water stops but ended up ahead of her at the finish. I passed Bill Beyerbach at mile 11.5. He said that he had slowed after mile 9ish.
I did walk through most of the water stops. I wanted to get the water in me ... not on me. I was drenched with sweat when I finished so I was glad that I used BodyGlide on my nipples before the race. I was kind of happy with my effort in the race. I was 67th out of 169, link here. I was 15th out of 38 in my wide M50-59, link here. The Phelps Sauerkraut 20K always seems to bring out the fast distance runners. One thing though ... the post race grub was awful with just one of the last bananas along with a cup of water and a small can of sauerkraut. Later finishers just got water. No hot dogs with sauerkraut this year!
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| Looking for the hot dogs after the race ... |
