Sunday, 7/20/2014: Rest day
Yes, other runners got up and swam or biked or ran ... or did the last two or all three at the Shoreline Du/Tri out at Hamlin Beach State Park. But ... I slept in and didn't feel too bad about it. Ok ... maybe I did feel like a bit of a slug. But I needed a rest day and I fully enjoyed it. I didn't even leave the apartment. Groceries that needed to be got ... not. My darling wife, Christine, and I made do.
Meanwhile ... out in Hamlin, 103 triathletes completed the Shoreline Tri, link here. John Muoio finished in 1:36:17 for 2nd in his 35-39 age group, Wendy Abbot finished in 1:45:24 for 2nd in her 40-44 age group, Barry Cherney finished in 1:41:55 (after riding 61 miles the day before), Bob Hamilton finished in 1:57:47, Marille Pryor finished in 2:00:52 and won her 55-59 age group, Kathy Reardon finished in 2:05:29 for second in her 50-54 age group.
Another meanwhile, 49 athletes completed the Shoreline Du, link here. Jim Roche was 4th overall in 1:26:30 to win his 50-54 age group and Ed Housel finished in 1:34:28 for 2nd in his 55-59 age group (after running a 1:30 half marathon the day before). Maybe next year ...
Monday, 7/21/2014: 5.5 miles + 1 mile unrecorded, 44:23, 7:53 pace, 79F, 65% RH, 10 mph NE wind, sunny.
Garmin Connect Activity for A nice and easy run around the neighborhood
Christine had roast beef in the crockpot so she said it would be nice if I got out for a run. I needed to see if all my running parts still worked so out I went. I struck up a nice and easy pace around 8 or 8:10 pace for a mile until I remembered to start my Garmin up, link here. I was warmed up by then so I just stuck to that pace. My splits were: 7:51, 7:56, 7;52, 7:54, 7:55, and 7:50 over that last 0.5 mile. It may seem slow or fast to others but to me it was nice and easy. It was deceptively humid and I was drenched with sweat when I stopped.
Soon Christine served up a very nice dinner of roast beef, noodles and peas. Later we had a dessert of shortcake, blueberries and whipped cream ... sweet!
Tuesday, 7/22/2014: Rest day.
My darling wife, Christine, and I treated my son, David, to a 25th birthday dinner at Romano's Macaroni Grill in Henrietta. David had the chicken parm, Christine had the lasagna and I had the Mama Trio (lasagna, chicken parm and mushroom cannelloni). Mine ... it would have been nicer if it had be warmer.
Wednesday, 7/23/2014: 10 miles, 1:09:06, 7:54 pace, 72F, 69% RH, 0 mph WNW wind, overcast.
Garmin Connect Activity for A nice and easy 10 miles
I realized that the Rochester Marathon is less than 9 weeks away ... I need to get some long runs done. So ... I ripped off a nice 10 mile run. I warmed up quickly and set kept running at a nice and easy pace. I concentrated on short strides and mid foot striking. It felt good so I rolled with it. My splits were: 7:50, 7:52, 7:49, 8:00, 7:53, 7:50, 7:56, 8:06, 7:49 and 7:57. Nice!
Thursday, 7/24/2014: Rest day .. nothing unusual.
Friday, 7/25/2014: 2 runs of 1.3 miles and Karknocker 5K, 73F, 43F, 3 mph NE wind, sunny.
This was my second running of the Karnocker 5K. I ran it a 20:18 back in 2012 (the magical PR year) with 2 mini walk breaks. My darling wife, Christine, and I got there plenty to the East Rochester High School early for the 7PM start. I got out for a real nice and easy 1.3 mile, 8:34 pace, warmup run.
Garmin Connect Activity for Warmup before Karknocker 5K
I met up with Bill Beyerbach, Bill Sandow (who will be turning 55 in early September), Tim Dywer and Jim May. Soon .... we were off! Bill Beyerbach broke by me very soon after the start. I tried to stay with him but did keep him in sight about 100 yards ahead for mile 1, 6:39 pace. I couldn't hold my pace and slowed in mile 2, 7:12 pace. Bill Sandow was running about 20 feet in front of me to my right. I had caught up to Bill Beyberbach a bit. He was only 100 feet head. I just held on during mile 3, not stopping to walk but not picking up speed either. Bill Sandow sped up and passed Bill Beyerbach. I did everything could not to walk and succeeded at that during mile 3, 7:07 pace. I ran a 6:10 pace over the last 0.1 mile. And ... done in 21:36 according to my Garmin.
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| Sprinting for the finish - taken by Christine |
I guess I have to admit that I am getting slower. It's the kind of the truth that any runner that doesn't want to admit to anyone much less himself. But still another 5K in the books ... the 51st since I started running way back in 2005. I still wish I could break 20:00 in a 5K though! Is it a mental or physical barrier? Personally, I am starting to think it's both.
Saturday, 7/26/2014: Rest day.
I declared a rest day even on a Saturday. I wanted to clean around the apartment and did a little itty tiny bit ... which is better than nothing.
