Sunday, 7/24/2016 to Saturday, 7/30/2016 - Newark Fireman's 5K

I ran 5 times this week: 49.6 miles.

Sunday, 7/24/2015: 2 runs of 12.05 and 3.15 miles

Garmin Connect Activity for An early and long warmup

I wanted to get in a long run but it was ill advised. I was up at 5:30 AM and out around 6: 20 AM. The weather conditions were: 64F, 88% RH, 3 mph WSW wind, mostly sunny. I wanted 12 because the Candlelight 12 was still going on. I thought I would beat the heat and I did for a while but it was getting hotter on the way back. I didn't have any nutrition which was a mistake. I only had my 10 ounce water bottle also another mistake. My running mechanics slipped up. I clipped the inside of my left ankle about a half dozen times with my right shoe. I took some walks during miles 9, 10 and 11. Anyway, I got done in 1:46:14, 8:49 pace. My splits were: 8:26, 8:17, 8:12, 8:27, 8:24, 8:35, 8:42, 8:54, 9:11, 9:23, 10:07 and 8:33. My Garmin Forerunner 220 went a bit crazy during some of my splits. Weird.

But I never get blisters! Well ... today I did

I needed a shower and found 2 rather large blisters on each of my big toes when I took my socks off. I bandaged them up and took along another pair of shoes. I had a race to go run. I said I would do it so I went off to run (and hopefully race) it.

Today's race was the poorly advertised Newark Fireman's 5K. I learned of the race off the PCR-Timing website, www.pcr-timing.com. I went out by myself and arrived around 10:15 AM the rather late 11 AM start. I put on an extra pair of socks and slid my hopefully well padded feet into my Brooks Adrenaline GTS15 shoes. I had to ask around for the starting location. It turns out that it was a 10 minute walk away.
There weren't many runners out there. I met up with Tom Dutton and Tom Hawkins and passed the time before the start. The weather condtions were 82F, 51% RH, 3 mph N wind, sunny.


And ... we were off! I started out slow to see how my feet felt. It was hot (but not as hot as the previous day of 91F) and humid. The course was a unusual clockwise out Lakeshore Blvd, right onto Whitbeck Rd, continue on Stebbins Rd, right onto (and up) Stuart Ave and right onto Barker Pkwy to the finish. I grew up on Whitbeck Rd so the roads were familiar to me having biked most of them back in the days of my youth.

I got up to a "reasonable for the conditions" race pace. It felt slow but it's what I could do. My feet felt OK so I sped up a wee bit. I passed Tom Hawkins and then moved up a couple more positions and then passed the lead woman, Jeanette George, around the mile 1 mark. I walked a bit of the hill at the start of Stuart Ave so Jeanette and another guy passed me at the mile 2 mark. Once up the Stuart Ave hill I cruised for a bit and then passed back the guy and Jeanette. I could see the Fireman's field in the distance. I was holding on. Jeanette passed me on the turn into the finish. And ... done in 24:39. I found a pint of cold water immediately and then another.

Dripping!

I did OK. I was 6th out of 21, link here. I was 2nd out of 4 in my wide M 50-59 age group, link here. I drove to a somewhat secluded area so I could towel off and change into some street clothes. Then I was off to see my oldest son, Michael, who lived a couple of streets away in Newark. We went to Parker's Grille & Tap for lunch. Then I headed over to Farmington to see my daughter, Karen. We went to Eastview Mall to have some ice cream at Marble Slab. I had a strawberry mango smoothie (under 400 calories) while Karen had a chocolate peanut butter shake. Mmm ... tasty!

Monday, 7/25/2016: Rest day ... ahh!

Tuesday, 7/26/2016: 9.7 miles, 1:22:06, 8:28 pace, 84F, 37% RH, 7 mph NNW wind, mostly sunny


Back at it. I brought my running gear to work so I knew I was going to run ... but where? I thought of going out to Ontario Beach Park but thought of the upcoming Rochester Marathon and knew I needed hills. So I went to Herrema's on Pattonwood Drive and did a bridges route that encompasses 2 of its 4 bridge crossings. It was hot but luckily not very humid. I carried two 10 ounce hand bottles and applied sunscreen to my forehead, face and neck. The Thomas Ave hill at the start was a rude awakening to my legs but they managed. I tried to keep up somewhat of a race pace but it was OK for a first attempt. I'll be back (Arnold's voice). My splits were: 8:41, 8:03, 8:19, 8:19, 9:08, 8:31, 8:45, 8:00, 8:26 and 8:27 over the last 0.7 mile. There is a lot of traffic and noise on this route but the sidewalks were good for running. I did have to cross over to use the sidewalk on the other side of Lake Ave because of road construction ... which hopefully will be done in time for the Rochester Marathon.

Wednesday, 7/27/2016: Rest day.

I told my darling wife, Christine, that Friday was National Lasagna Day so she proceeded to make not 1 but 2 pans of delicious homemade lasagna. Yum!

Thursday, 7/28/2016: 9.7 miles, 1:21:22, 8:23 pace, 82F, 42% RH, 8 mph N wind, mostly cloudy.

Garmin Connect Activity for Bridges from Herrema's again

It was Thursday and I run on Thursdays. So I loaded my running gear into the Equinox, changed at work and drove out to Herrema's again. I have resolved that I will try to make this set of Rochester Marathon hills my bitch. I have to convince myself that I can do 26.2 miles. So ... first I have to convince myself that I can do one loop and then 2 loops of this route. Tonight, I took it up a bit faster. My splits were: 8:33, 8:03, 8:11, 8:10, 8:50, 8:35, 8:17, 8:04, 8:43 and 8:29 over the last 0.7 mile.

Friday, 7/29/2016: Rest day.

I do wish I could run all the races. Fleet Feet Rochester and Yellow Jacket Racing came up with idea for The Battle for Bristol Mountain that is taking place all weekend down at Bristol Mountain. There will be lots of races: a Vertical 1K on Friday night; a 10K, Half and 50K on Saturday; and a 5K, 10 Mile and 20 Mile on Sunday. I have heard that the slopes at Bristol are anywhere 20 to 40 percent grade both up and down that makes any Dirt Cheap or Muddy Sneaker look tame in comparison. But I can't afford and I do have a marathon to train for and can't risk getting hurt.

Saturday, 7/30/2016: 15 miles, 2:19:02, 9:16 pace, 70F, 73% RH, 6 mph E wind, overcast.


I got up around 6 AM and wanted to get out early ... but you know how that goes. I considered it a victory to get to Herrema's by 8 AM.  I wanted to do 2 loops or roughly 20 miles. I took along my cobbled together hydration pack along with a selection of HammerGels and a Munk Pack Oatmeal Fruit Squeeze in the Apple Quinoa Cinnamon flavor. I started out really nice and easy. I was going down to the pedestrian bridge when I  scared a girl runner who was running with ear buds. Really? Talk about no situational awareness to potential danger! Anyway, I continued onward. I had some Gu at mile 5 and 8. I stretched the run at the south end by going all the way to Driving Park (just like the Rochester Marathon course, link here) before I turned around. I was just about hitting mile 12 just as I was crossing the O'Rorke Bridge to make my second loop. My thighs were getting tight. I made the decision to cut the run to 15 miles instead of 21-ish miles because my weekly mileage was very close to 50 miles already. I think I also didn't hydrate or take enough of the Munk Pack (which was quite tasty). I will run 2 loops next week. I will also try to keep my weekly mileage down to 40 miles next week. My splits were: 9:13, 8:35, 8:31, 8:48, 9:13, 8:49, 9:49, 9:11, 8:59, 8:41, 10:22, 10:13, 10:01, 9:42 and 8:51. I was dripping by the time I got done. One good thing about ending near a grocery store when you get done is that you can shop for yummy breakfast food afterward.

I was pretty beat when I got home and soon had my feet up while I drank a couple mugs of coffee. I had a banana, grapes and some cinnamon raisin buns for post-run breakfast. I almost took a nap but managed to stay awake.

All in all, a high mileage week ... nice!