Sunday, 1/31/2016 to Saturday, 2/6/2016

I ran 3 times this week, 33.45 miles

Sunday, 1/30/2016: 15.05 miles, 2:07:31, 8:28 pace, 48F, 57% RH, 12 mph SSW wind, wind chill 43F, partly cloudy

I got up late (for me) at 9 AM. I spent some time looking up all the race apps associated the 2016 Rochester Runner of the Year races, some Yellow Jacket Racing races, some Medved races and a few fall marathons after the Rochester Full.



But ... long runs don't get done by themselves. The temperature was in the low 40s so I dressed in my "go-to" winter gear of CW-X tights, short sleeve tech, Brooks 1/4 zip pullover, heavy running gloves and Brooks beanie. I wanted to go a bit longer so I used MapMyRun.com to map out a new, longer route. I brought along my 10 ounce hand bottle along 2 Gels. I struck up a nice and easy pace as I headed out. I saw about 10 people out on the east shore of Cranberry Pond as I passed ... kind of crazy since it was around 45F! As I ran it warmed up to near 50F. I started shedding layers ... first my Brooks beanie, then my heavy running gloves. I took a water stop at mile 9. I took off my Brooks 1/4 zip pullover and draped it across my shoulders. I took a Gel and water stop at mile 11. I was now out of water. I was still 3 to 4 miles out and I slowed. I noted that I hit 13.1 miles at 1:51:15. A bit more to go ... keep going ... done in 2:07:31. I left a bottle of water out by the Equinox and I had a much needed swig of water. My splits were: 8:17, 8:14, 8:10, 8:9, 8:14, 8:25, 8:25, 9:36, 8:03, 9:42, 8:38, 8:33, 8:30, 8:07 and 8:07 over the last 0.05 mile. Long run ... check! But ... must eat all things ... I had a bagel as soon as I got in along with a mug of coffee. So now I have a 15 mile route ... a nice lollipop loop that could be amped up to 19 with a second loop of the lollipop.

Month of January stats: 19 runs for 121.8 miles, 6.35 miles/run. I ran 4 races (Freezeroo #2 of 7.5 miles, Freezeroo #3 of 5 miles, Winter Warrior Half of 13.1 miles and Freezeroo #4 of 6.34 miles)

Monday, 2/1/2016: Rest day.

Tuesday, 2/2/2016: 5.25 miles, 45:18, 8:37 pace, 37F, 65% RH, 8 mph E wind, wind chill 31F, overcast

Garmin Connect Activity for Cobbs Hill workout

I packed my gear so I could go run directly after work. It was in the Equinox all day so it was a bit cold when I put it on. My body and part of my mind wanted to bag this run. But ... my will was stronger. I drove out to Cobbs Hill, geared up, stopped for a couple of minutes at Fleet Feet Armory to warm up and headed out. I took it really nice and easy since I had run 15 mile just two days ago. I thought 5 loops was enough fun for the evening. My splits were: 9:30, 8:54, 8:27, 8:27, 7:49 and 8:40 over the last 0.25 mile. Done.

Wednesday, 2/3/2016 to Friday, 2/5/2016: Rest days but I should have cross-trained.

Saturday, 2/6/2016: 13.15 miles, 1:51:03, 8:27 pace. 34F, 55% RH, 9 mph SSW wind, wind chill 26F, overcast.


I entertained the idea of doing my 15 mile route when I headed out and I even had 2 HammerGels tucked in an Amphipod in my waist. But ... the gust wind from the SSW that came up during the wind persuaded me not to turn south into it. So ... I just made up a NW-SW out and back half route at a nice and easy pace. My splits were: 8:29, 8:22, 8:21, 8:23, 8:18, 8:38, 8:19, 8:29, 8:29, 8:25, 8:28, 8:34, 8:33 and 8:14 over the last 0.15 miles.

Later, I took Christine out to get her nails touched up at New Nails while I shopped at the nearby Wegmans. She liked being pampered, ;-)!