Sunday, 8/4/2013 to Saturday, 8/10/2013 - GVH Summer XC Race #2 & Bergen 5K

I ran 5 times this week, 17.72 miles. One was a warmup of 0.4 miles, Two were cooldowns of 1 and 3 miles.
I biked once this week, 19.6 miles.

Sunday, 8/4/2013: Rest day.

Christine and I cocooned. I woke her up at noon with the Sunday Democrat and Chronicleand coffee. She went to bed early with a headache. Just a relaxing day.

Monday, 8/5/2013: 2 runs of 10 and 1 miles, 73F, 47% RH, sunny, absolutely calm.

Garmin Connect Activity for 10 mile run around the streets of Irondequoit
Garmin Connect Activity for 1 mile cooldown run around the streets of Irondequoit

I wanted to get out a flat and relatively fast run after work. After a bit of sitting around and eating my usual pre-run cereal I got out at 6 PM. I knew my 10K route was flat so I did a loop and almost another loop for 10 miles at 8:11 pace. Then I did a mile cooldown run back to the apartment at 9:02 pace. It was an absolutely beautiful night for a run!!

Tuesday, 8/6/2013: 19.6 mile ride, 12.4 mph, 79F, 43% RH, sunny, a bit breezy.

Garmin Connect Activity for 19.6 mile bike ride on both sides of the Genesee River

I didn't want to run so I got out on my bike. I want to extend past my usual 15 miles so I went and rode twice around Trout Pond past the Seneca Park Zoo. Mission accomplished. My darling wife, Christine, cooked up some Lloyd's ribs as a reward ... tasty!

Wednesday, 8/7/2013: Rest day ... move along!

We did take a walk over to the Thirsty Frog. I really want to like this place because it is so close to our apartment ... but I think it will be the last time we visit. A very limited menu (though it was a tasty burger), lackadisal service along with not enough TVs just makes this place (though closer) look dim compared to our usual haunt, Salvatore's which is a bit farther away on East Ridge Rd.

Thursday, 8/8/2013: 3 runs of 0.4, 3.32 and 3.0 miles, 75F, 83% RH, overcast, calm.

Garmin Connect Activity for Warmup before GVH Summer XC 3 Mile Race #2


Garmin Connect Activity for Cooldown after GVH Summer XC 3 Mile Race #2

I headed down to Cobbs Hillfor the latest GVH Summer XC trail race. It was very muggy as I soon found out when I warmed up. I headed out just nice and easy. I got separated from the group when I got into the glade ... which when I zoned out and got lost. I should have turned around instead of going forward ... another mistake. I finally backtracked and found the correct trail and ran onward. I had wanted to improve my time from the first race but ... oh well! It wasn't the first time I zoned out during a trail race and probably won't be the last.

I was a bit disappointed so I just headed up the reservoir. I had some trouble getting my running in gear on the first loop. So I did two more before heading out to the car. Luckily I had a towel to dry myselft off and a fresh shirt to change into ... I was drenched!

Friday, 8/9/2013: Rochester German Fest

I convinced my darling Christine to go to the Rochester German Fest out in Spencerfest on Friday night. A woman where I worked was in the band, Die Lustigen Almdudler. She had been trying to get me to go for 4 years and tonight I went. We had a good time along with a German dinner and some German beer. Tasty!

Stock photo of Die Lustigen Almdudler

Theresa is in the middle playing a guitar

German folk dancing

Saturday, 8/10/2013: 3 runs of 1.65, 3.12 and 1.6 miles, 65F and 83% RH, sunny and calm at race time.

My darling Christine and I did not sync up well in the morning so I went out solo to the Bergen 5K. I got there around 7:45AM for the 8:30AM start. I had plenty of time for a nice 1.65 mile warmup run, 8:00 pace.

Garmin Connect Activity for Warmup before the Bergen 5K

Packed like sardines before the start

Looking for running room on the right

I was fully ready before the start of the race. I lined up to the left since I knew of the sharp right turn about 300 yards from the start. I didn't want to trade elbows there. 

After the sharp right turn ... still early

I had a 4:04 at the 1K and a 8:20 (4:16) at the 2K, I did see a 6:30 at the 1 mile marker. 

Around the 2 to 3K mark

I tried to think positive thoughts as my body wanted to stop and just kept going past the 3K and 4K markers. I had an estimated 12:28 (4:08) at the 3K and 16:54 (4:26) at 4K marks. I knew I was getting slower. I tried to finish strong. I finished in 21:36 (4:42) which was the best I could do today.

Becky Duberry in at 20:30, placed 3rd in her F40-44 age greup

Bill Beyerbach in at 20:51 placed 2nd in his M55-59 age group

Wilt Altson in at 21:54

I'm in at 21:36

The winner, Michael Fout from Tallahassee FL won by 38 seconds in 14:27. The Bergen 5K always draws a fast field since it is the USATF Niagara 5K Championship. In retrospect, I did OK. I finished 147th out of 367, link here. I was 4th out of 8 in my M55-59 age group. I went out for a 1.6 mile cooldown run and then out to breakfast and coffee with Bill Beyberbach who finished 2nd in our M55-59 age group.

Garmin Connect Activity for Cooldown after the Bergen 5K

Later, Christine and I made it out to my daughter, Karen, who was suffering from bronchitis. We wished her well. Then it was back up to Rochester for a quiet evening.