I did not bike this week.
Sunday, 8/11/2013: 16.3 miles, 2:45:16, 10:08 pace, 72F, 53% RH, partly cloudy, a bit breezy, blecch!!!
I got up early Sunday morning so I could head out for volunteer duty out at the Sodus Point Triathlon. I picked up my flag and reflective vest and then stuck around for the start of the women and men swim.
Women's Start
Men's Start
Bicycles in transition ... waiting for riders!
Then I headed out to my flag station at the corner of Route 14 and Old Ridge Rd. Soon enough about 170 bicycles hurdled towards me. After that, I headed back to Rochester.
I met up Bill Beyerbach at his house. We had planned to run 16 miles of the Rochester Marathon course. We parked my car at the Jewish Community Center at Winton Rd South and then drove up to the Wendy's on the corner of Winton Rd North and East Ave where we parked his car. Our plan was to run from one car to the other. It was around noon which was not the best time to do a long run. We geared up with water and nutrition. Then we headed out east on East Ave. Soon we started to hit PGA traffic as we neared St John Fisher College. Bill tried to play chicken with a bus and just hopped out of the way when the bus didn't move over an inch. Oak Hill Golf Course where the final day of the PGA Championship was being held was not too far away. Some sections of this road had bike lanes while some didn't. So it was either run in the road or on what grass we could find. By mile 6 we got to Fairport and got onto the Canal Path. I was OK for a couple of miles and then the bottom fell out. I just had no energy. I tried to get some gels into me but the dullness of the Canal Path and the sun just hit me. My feet just felt "dead" like they weighed a ton each. Maybe I had a mental block from the last time I was overheated on the 2008 Rochester Marathon that I will have to expunge ... which wasn't this day. Bill stayed with me as I plunged into a run/walk for about 4 miles while we finally got to Winton Rd South. I walked up French Rd toward the JCC in defeat. I was starving and tired when I got home and just collapsed for the rest of the day. I went to bed early and got 9 hours of sleep.
Monday, 8/12/2013: Rest day ... all my tech wear needed to be washed!
Tuesday, 8/13/2013: 6.2 miles, 47:08, 7:36 pace, 66F, 53% RH, overcast, breezy.
Garmin Connect Activity for Fast 10K around the streets of Irondequoit
The call from the couch was loud and insistent and I did linger for a while. But I did get out for a really nice run on my 10K route. I warmed up with a 7:53 and then laid down a 7:44, 7:35, 7:35, 7:28, 7:29 and a 7:07 on the last 0.2. I almost ran negative splits on the entire run! I felt loose, gathered speed and just ran into the gathering dusk ... sweet! My darling Christine was out shopping at Wegman's and arrived shortly afterward. Our supper was served shortly after that ... nice!
Wednesday, 8/14/2013: Rest day.
I went to the NYS DMV office in Irondequoit to get my Enhanced Driver's License. I have replaced my birth certificate, Social Security card and substituted my passport with an EDL over the past couple of months. An EDL will get me into Canada via car which is all I need. Plus it's cheaper than a passport. Now I will probably find all my originals ... or not.
Thursday, 8/15/2013: 3 runs of 1.7, 3.0 and 2.2 miles, 72F, 43% RH, partly cloudy, calm
A Thursday night in August ... so I headed down to Cobbs Hill for the third of four GVH Summer XC 3 Mile Races. I got there in plenty of time for a warmup run of 1.7 miles at 8:07 pace. I made sure that I ran up the grass hill so I know that I could run it during the race.
Garmin Connect Activity for Warmup before GVH Summer XC 3 Mile Race #3
I started a bit slower for this race. When I got to the grass hill at mile 1 I just walked for a couple of steps and then continued to the top.
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| Going up the grass hill doesn't seem so steep in this picture ... but it is! |
Garmin Connect Activity for Cooldown after GVH Summer XC 3 Mile Race #3
I headed out for a 2.2 mile cooldown at 8:15 pace after the race. I did a couple loops of the Reservoir Rd.
Friday, 8/16/2013: Rest day.
I took a half day off so I could go to the eye doctor. I recently got lined bifocals and was unhappy with them. They looked me over and now I have a prescription for three different types of glasses: just computer glasses that are focused at about 18 inches, occupational glasses (a bifocal of computer and close with no distance vision) and no lines bifocals. So .. until I decide what to do I still use my old glasses.
Later I took my darling Christine to New Nails since she hadn't gone in a bit more than three weeks. She had her toes and nails done in OPI's "Vodka and Caviar". We headed straight out to Salvatore's for food and beverage ... yum on both counts.
Saturday, 8/17/2013: 3 runs of 15.36, 1.65 and 1.4 miles
I got up early ... but not early enough. My plan was head out to the Wegman's East Ave, park my car, run the Rochester Marathon route between miles 3 and 16 and then run up Winton Rd back to my car. I should have started out at 8AM. I didn't start until 10AM. The temperature was 68F, 68% RH, sunny with a nice breeze.
The run down East Ave which turns into Fairport Rd was OK. This road was not runner friendly at points: 4 lanes (2 each way) with no shoulder and guardrails on the left. My pace ranged from a 8:08 at mile 1 to 8:41 at mile 6. I had a gel at mile 6.4 as I entered the canal trail. I was running pretty well. My right Achilles started acting up at mile 9. I started to run with occasional walks. My pace slowed from high 8s, to 9s to 10s. I had a couple more gels. I gave up and exited at Edgewood Ave after 15.36 miles at 9:23 pace.
Garmin Connect Activity for Run/Walk up to Edgewood Ave to Fleet Feet Brighton
The weather had warmed up to 79F, 43% RH, sunny with the nice breeze. I reset my Garmin and trudged 1.65 miles at 10:58 pace up to Monroe Ave in a slow walk/run. I realized that I wasn't far from Fleet Feet Brighton. So I stopped there for cold water and a nice rest. I really appreciated their hospitality. The store was busy but the staff seemed to care whether or not I was doing OK.
Garmin Connect Activity for Run up Winton Rd to Wegman's East Ave
I walked up Monroe Ave to Winton Rd South. I wasn't feeling too well. But when I got past the Twelve Corners I just gathered myself, got up to a run and ran all the way back to the East Ave Wegman's, 1.4 miles at 9:08 pace. I took a slow tour of the new Wegman's East Ave. Wow! Lot of prepared food for sale for sure. I did buy a large strawberry/banana smoothie to give myself some needed nutrition before I headed home.
When I got home I found a penny sized blister on the top of the left big toe. I had felt a hot spot there. So what do I make of my latest attempt at 20 miles? Do I drop down to the Rochester Half instead of doing the Full? I know I am ramping up my mileage very quickly. It might be that I need more cushioning or new shoes. My Brooks Adrenaline GTS 12s have 300 miles on them. A bit too early to replace them I think. But I will need new shoes before the Rochester Marathon in 5 weeks. That could be it. I don't know.
