1 ran 5 times this week, 37.0 miles.
Sunday, 4/6/2014: 2 runs of 8 and 3 miles
Bill Beyerbach called last night and asked if I wanted to run with him this morning. It would be his last long run before he runs the Boston Marathon in two weeks. I wanted to run a new route so I asked if I could run on his routes. It was 27F when I woke up at 7AM and warmed up to 39F by the time I got over to Bill's at 9AM.
Garmin Connect Activity of 8 miles with Bill Beyerbach
We got out on Bill's 8 mile route around 9:45AM. I took the lead and took up a nice and easy around 8:00 pace. It was a bit harder than Bill wanted to go but he stuck with me. We stopped for a couple of minutes at the corner of Hillside Ave and South Winton Rd for a bit of water before we continued on. Our splits were: 8:20, 8:04, 8:27, 7:49, 7:47, 7:52, 7:50 and 7:37. When we got back to Bill's house we took a bit of a break while we rehydrated and talked ourselves in 3 to 4 more miles including Rich's Dugway.
Garmin Connect Activity of 3 more miles with Bill Beyerbach
We headed down Rich's Dugway which a 1/2 mile hill about a 1/4 mile from Bill's house. Then he ran around Ellison Park for a bit before we headed back up Rich's Dugway. Going up Rich's Dugway, a 1/2 mile hill, is easier than it sounds. I was running out of energy so I was glad to stop when we got back to Bill's house after just 3 miles. Our splits were: 8:19, 8:34 and 8:57.
Afterward, Bill made us some Egg Beaters, raisin toast with butter and coffee. Bill didn't have any milk so I took mine black with sugar. All quite tasty! It was good to run some miles on another route!
I saw my youngest son, David, for a bit after a little lunch and a shower. When I caught up on Facebook I noticed that a lot of running had gone on! I noticed that some people down in Letchworth State Park running Sehgahunda preview run #2 from CP1 to CP3 ... a lot of mud and water was involved!
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| A muddy shoe fresh from the Sehgahunda mud |
All in all, a nice Sunday!
Monday, 4/7/2014: Rest day
Well deserved after a weekend of running. Christine and I went out to see the Chase Woods Manor townhouses on Spencerport Rd just past Long Pond and before Elmgrove Rd. They are not too bad ... a typical up and down 2 bedroom townhouse with 1 bath upstairs and a full basement. It's very close to work. I was a bit worried running routes due to the amount of traffic. Christine likes it because it is close to Unity Hospital. I like because it is close to the Erie Canal and Fleet Feet Ridgeway.
Tuesday, 4/8/2014: 6.7 miles, 1:02:08, 9:16 pace, 46F, 66% RH, 11 mph NW wind, wind chill 43F, sunny.
Garmin Connect Activity for 6.7 miles of hills: 3 switchbacks, 2 full Vs and 2 Ys
I knew from past experience that being road ready is not being trail ready. When I run road I have a steady state like a metronome. Not so much with trail running with its up and down. I knew I needed to run hills to be ready for upcoming trail races: Muddy Sneaker, Dirt Cheap Trail Series #1 and Sehgahumda. So I knew I needed hills so what better place than where my 2012 Sehgahunda Training program started than Cobbs Hill. It was 46F so I just wore shorts, long sleeve tech, light gloves and a hat. Soon I got my trail on ... 3 trips up the switchback, 2 full Vs on the grass hill and then 2 Ys on the road up to the reservoir to "cool" down. My splits were: 9:50, 10:18, 10:03, 10:07, 8:22, 8:18 and 7: 21 over the last 0.7 miles. All in all, 6.7 miles. Nice!
Wednesday, 4/9/2014: Rest day ... nothing to see here!
Though I did sign up for some future races: Dam Good Trail Race in August, Airport 5K in June and the Lorain County Children Service Half Marathon on May 4th. Christine and I will be in OH at her niece's christening on May 3rd and the half is the next day so it's a win, win!
Thursday, 4/10/2014: 6.2 miles, 57:43, 9:18 pace, 70F, 23% RH, 18 mph SSW wind, overcast.
Wow! 70F plus outside! Summer blew into Rochester for a visit and I just had to take advantage of it! So I headed down to Cobbs Hill again to do more hills. Gotta do hills to prepare for trails!
Garmin Connect Activity for 6.2 miles with 3 switchbacks, 2 Vs and a cooldown run
My legs complained a bit as I started up the first switchback but I continued onward. I just took it easy as I did 3 switchbacks and 2 full Vs on the grass hill. I wanted to do 2 Ys up to the reservoir but Bill Beyerbach called me over to talk to GVH's Coach Reif for a bit. Then I went out with Bill for a 2 mile "cooldown" (maybe not) run. We pushed each other at 8 minute pace on the roads around Cobbs Hill. My splits were: 10:23, 10:08, 10:02, 8:57, 8:06, 8:30 and 7:54 over that last 0.2 miles.
I also joined the GVH group for their core workout. My core definitely needs work! Coach Reif invited me to join GVH as a guest for a few workouts next week. I am considered switching from the Brooks Racing Team to GVH. I would like a bit more structured workouts to advance my running beyond what I can do by myself.
Friday, 4/11/2014: Rest day.
Nothing special. I decided to go to the unofficial Flower City Half preview run that I heard about from GRR and Bagel Bunch runner groups rather than the Sehdahunda preview run #3 from CP3 to CP6.
Saturday, 4/12/2014: 13.1 miles, 1:55:29, 8:48 pace, 39F, 93% RH, 6 mph SW, wind chill 35F, sunny.
Garmin Connect Activity for Flower City Half preview
I set my alarm for 5:30AM and through sheer gumption got myself down to the Blue Cross Arena by 6:40AM. There were only 8 other runners when we started out at 7AM. One was Roger Howe who gave me a list of directions for the run and a detailed one of the route through the Mt Hope cemetery. I followed two other guys who didn't have a map and got a bit lost around Frontier Field since I thought they knew where they were going. I met up with Frank Quattrone who guided me across a parking lot to get back on track. Frank and I struck up a nice pace and proceeded on for miles and miles. We got a bit lost in the Mt Hope cemetery but made it out the other side with 3 miles to go. I felt pretty good so I just kept up my nice and easy pace all the way back. My splits were: 9:09, 8:41, 8:36, 8:17, 9:23, 8:40, 9:00, 9:46, 8:56, 9:25, 8:29, 8:16 and 8:06. Soon I was home drinking coffee.
I caught up on Facebook and learned that there were a lot of running going on: Fleet Feet had their own Flower City Half preview run, No Bo, WalkFit and Corporate Challenge.
Trails Roc ran their inaugural Mess the Dress with 133 runners in Black Creek Park, results here. I saw a livecast of the finish line on Youtube which showed them running through water up to their knees before climbing a hill to the finish. Here are a few Facebook pics that I found:
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| Dave Sek |
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| Jeanne Herrick |
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| Prem Kumar |
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| Tammy Abbe |
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| Mark Monachino |
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| A very artistic picture of 2 runners reflected in the water |
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| Eric Eagan, race director |
