I biked once this week, 15.04 miles.
I took 90,253 steps during this week according to my Pebble 2 HR smart watch.
Sunday, 7/30/2017: 14489 steps during the day, A run of 9.35 miles, 1:23:38, 8:56 pace and a bike of 15.04 miles, 1:12:18, 12.5 mph average, 20.4 mph peak; 81F, 54% RH, 5 mph NNE wind, mostly sunny.
I slept in until almost 9 AM and then relaxed for a bit with my lovely wife, Christine. We were a bit hungry so she made me a delicious egg and cheese muffin ... mmm! I had to wait for my breakfast to digest so ... I didn't get out for my long run until after the heat of the day had set in.
I tried to prepare myself by putting ice in my hydration pack along with about 55 ounces of water. I also put sunscreen on my face and stuffed a hand towel in a pocket of my shorts before I headed out. The hydration pack slowed me down as I plodded onward. I had wanted to do maybe 11 miles or so. I was OK for 6 miles. Then ... I was overheated and began a run/walk on the way back. My splits were: 8:38, 8:15, 8:25, 8:32, 8:45, 8:50, 9:23, 10:01, 9:36 and 9:11 over the last 0.35 mile. I was drenched when I got back. I couldn't find the towel that I had in my shorts so silly me decided to go out on my bike to look for it.
Well ... I ended up taking a nice and easy bike ride when I looked for my lost hand towel. I didn't push and enjoyed the breeze in my face. There were certainly a lot of bicyclists on this route! I must have seen 20 if not 30! Oh, I didn't find my hand towel out on the ride ... I found it on the kitchen countertop in the townhouse. Lol ... but I did get in another exercise activity!
Monday, 7/31/2017: 2737 steps during the day, rest day.
Stats for the month of July:
I ran 19 times for 118.9 miles, 6.26 miles/run.
I have run greater than 100 miles in a month for 19 months in a row.
I ran 4 races (Irondequoit 10K on 7/4 - 48:00, 7:47 pace; Boilermaker 15K on 7/9 - 1:15:38, 8:08 pace; Shoreline Half on 7/15 - 1:49:00, 8:16 pace, and Karknocker 5K on 7/28 - 22:25, 7:14 pace)
I biked 4 times (7/2 - 20.26 miles, 7/16 - 18.35 miles, 7/16 - 13.65 miles, 7/30 - 15.04 miles) for 67.3 miles.
I walked/ran 302,636 steps (this is the first full month that I have worn my Pebble 2 HR smart watch).
I have run 131 times so far in 2017 for 934.5 miles, 7.1 miles/run.
What's up for the month of August? Not too much. I have only Dirt Cheap #5 on 8/16 scheduled. I passed on the Pound the Ground 10K on 8/9, the Dam Good Trail Race (one of my favorites) on 8/13 and A Midsummer's Madness (a new summer version of the Medved Madness held at Mendon Ponds Park in early May) on 8/26 to pay for the Empire State Marathon (ESM) on 10/9. I guess I will spend August and September slowly building up to 20 milers for the Rochester Half on 9/17 (the day after my 60th birthday) and the ESM. I don't scientifically plan my running ... I just do it by feel. My long run pace is probably too fast but I just can't go slow.
Tuesday, 8/1/2017: 17971 steps during the day, 7.55 miles, 1:04:20, 8:31 pace, 81F, 70% RH, 4 mph SSE wind, partly sunny.
It was going to a hot and humid day but the question was not whether I was going to run but when? I kind of knew I was going to busy before lunch and didn't want to sweat a lot into my nice clothes after taking a pre-lunch run. I sweat for a while even after taking a shower when it's hot out. I resolved to take a post-work run. So ... I dressed after work and drove up to the Greece Arcadia High School like usual. I had filled most of my 20 ounce water bottle with ice before I left work so it was pretty cold when I filled the rest of it up with water. I wet my cooling towel down with water and wrapped it around my neck. All set ... I struck up a nice and easy pace and just let the run proceed. I hydrated with 2 squirts of water, 1 squirt on my front and 1 squirt on my back every 2 miles. Boom ... no troubles. Yes, it was a little hot. My splits were VERY consistent: 8:33, 8:34, 8:33, 8:32, 8:30, 8:31, 8:29 and 8:25 over the last 0.55 miles. I went upstairs to take a shower as soon as I got home. I think my darling wife, Christine, appreciated it ... lol!
Wednesday, 8/2/2017: 8915 steps during the day, rest day.
Thursday, 8/3/2017: 15298 steps during the day, 7.55 miles, 1:02:54, 8:19 pace, 81F, 58% RH, 9 mph ENE wind, mostly cloudy.
I didn't feel like running before lunch so ... it was run after work. I dressed after work and made a beeline for Greece Arcadia High School. It was a bit hot but didn't seem as muggy as Tuesday. I made sure my cooling towel was wet anyway, tugged it around my neck and took along my 20 ounce water bottle (no ice this time). I struck up a bit hard than a nice and easy pace and let the run happen. I hydrated every 2 miles with 2 squirts to my mouth, 1 squirt to my front and 1 squirt to my back. My splits were: 8:15, 8:16, 8:17, 8:20, 8:17, 8:22, 8:23 and 8:26 over the last 0.55 mile. Boom ... done.
I was thinking of pasta during my run ... my darling wife, Christine, must have read my mind because pasta with homemade sauce was almost done when I got home. Mmm ... it was delicious!
Friday, 8/4/2017: 7293 steps during the day, rest day.
Saturday, 8/5/2017: 23550 steps during the day, 14.05 miles, 2:00:44, 8:35 pace, 64F, 77% RH, 9 mph SW wind, mostly cloudy.
I didn't get out as early as I wanted (cough ... Christine ... cough) but I did get out. The temp and humidity had done down overnight. It was quite refreshing. I almost thought of wearing a long sleeve tech shirt ... almost.
Anyway ... I have to start training for the Empire State Marathon coming up in 2 months so I pushed my long run to 14 miles. I took 2 20 ounce water bottles and a couple of half full flasks of Hammer Gel. I struck up a nice and easy, "get 'er done" pace. I stashed one of the water bottles at the end of the LOSP trail where it intersected with Island Cottage. I kept on running. I found that I needed that extra water bottle as I was running back. I was dripping when I got done. My splits were: 8:31, 8:26, 8:34, 8:20, 8:27, 8:19, 8:21, 8:40, 8:49, 8:30, 8:49, 9:13, 8:42 and 8:39.
I took my darling wife, Christine, out to New Nails to get her lovely nails relined, filled and sharpened. Then we drove around for a bit. We ended up out by the swing bridge in Irondequoit and walked out to the pier.
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