Sunday, 5/14/2017 to Saturday, 5/20/2017

I ran 2 times this week, 15.0 miles.
I biked once this week, 15.35 miles.

Sunday, 5/14/2017 and Monday, 5/15/2017: Rest days.

I hurt a bit on Sunday and was pretty OK on Monday (which I took off from work). Sunday was Mother's Day so I spent it with my darling wife, Christine. Her healing from last Saturday's Mind the Ducks was going slower than mine so she spent most of the day in bed. I did manage to give her a present ... which fit perfectly!

Tuesday, 5/16/2017: 6.25 mile, 53:08, 8:30 pace, 61F, 59% RH, 6 mph WSW wind, overcast


I like to get out for a pre-lunch run and today was no different. The venue was different since I was out at the Rochester Tech Park. I had bought a pair of Airr Ultra Sport cushioned insoles from Wegmans and put them into my ASICS GT-1000 running shoes.

I bought a pair of these at Wegmans for $7.49 and immediately put them in my Asics GT-1000 runnng shoes

I took it out at a really nice and easy pace both to test out the insoles and also to test out how the blister on the bottom of my left foot felt. Both were OK so I picked up the pace after a couple of miles. My splits were: 8:54, 8:43, 8:29, 8:31, 8:18, 8:12 and 8:03 over the last 0.25 mile. A refreshing sprinkle fell on me during the last mile or so ... nice!

Wednesday, 5/17/2017: Rest day ... nothing unusual about that.

Thursday, 5/18/2017: 8.75 miles, 1:16:05, 8:42 pace, 75F, 61% RH, 7 mph SW wind, partly cloudy.


I decided to take the Ridgeway loop. It was hot and felt warmer than 75F (measured at KROC) for sure. I brought my 20 ounce water bottle and swigged two or three mouthfuls every 2 miles. I struck up a nice and easy pace but overheated at 6 miles. I went into a fast run/walk and finished. My splits were: 8:20, 8:10, 8:30, 8:06, 8:54, 8:20, 9:56, 9:29 and 8:29 over the last 0.75 mile.

Friday, 5/19/2017: Rest day.

Saturday, 5/20/2017: 15.35 miles on the bike. 52F, 58% RH, 13 mph ENE wind, mostly cloudy.

I wanted to get up early, get dressed and get out there. But ... I had my usual pre-run bowl of cereal and banana while I Facebook surfed. I knew that a lot of trail runners were either down at Sehgahunda or the Ontario Summit Trail Half or Full Marathon. I watched the video of the Sehgahunda Women's and Men's start. I also found that the GCV&M's 5K, results here and Outrun the Sun 5K, info here. were being held today.

I knew I had to get out there ... but what? I had the Lilac 10K the next morning so I biked instead. I found my padded bike shorts. It was a bit cool and windy so I wore my Brooks pants, a short sleeve tech top, yellow Brooks jacket, and green Brooks beanie (for my ears). I needed all that clothing since biking does not get me as warm as running.


I headed east to take a look at Ontario Beach Park. Wow!

The water of Lake Ontario is all the way up to the boardwalk!

Then I headed up the west side of the Genesee River (Thomas Ave, Van Voorhis Ave to Saint Paul St all the way to 104), back down the east side (Lake Ave to the Genesee Riverway Trail) and then back to the LOSP trail and home. I averaged 11.8 mph and hit 26.3 mph on the Van Voorhis Ave hill.

Then it was time for my usual 2 mugs of coffee along with a bagel (1/2 peanut butter and 1/2 jelly) ... mmm! I saw on the news that 4000(!) runners attended the Color Run at Frontier Field, Color Run link here. I could not find any news articles to verify this claim though. Yeah ... a run with color air guns and no clock just doesn't do it for me.