I biked once this week, 13.87 miles.
I took 67,842 steps this week according to my Pebble 2 HR smart watch.
Sunday, 7/1/2018: 10061 steps during the day; a run of 5.15 miles and a bike ride of 13.87 miles.
I didn't get out for my Sunday run as early as I should have so it was already warm (81F, 74% RH, 7 mph SW wind, partly cloudy). I started at a really nice and easy pace. I had put ice cubes in my Nathan SpeedCross flask so I did have cold water. I was OK for the first two miles. Then I overheated a bit and went into a run/walk. I turned around where the LOSP trail meets Island Cottage and shorted my run to 5.15 miles. My splits were: 33, 21, 9:04, 9:52, 9:04 and 8:58 over the last 0.15 mile for a 8:58 pace run. It was hot! I was dripping with sweat and went straight upstairs to take a cold shower after I calmed down enough.
I am not much of a bicycle rider and decided that my bicycle (nicknamed "Black Beauty") needed some attention. It was above 90F outside as I headed back out around 3:30 PM (Actually 93F, 47% RH, 7 mph S wind, sunny). My bicycle needed air in its tires and I noticed that the '14 Cruze temperature reading was 105F as I ran my portable DC air compressor. I was sweating as I got ready. I had put ice cubes in my water bottle and sun screen on my forehead, nose and neck ... onward. It was hot and a hot breeze was blowing so I kept moving. I did a simple out and back to East Manitou Rd. My average speed was 13.2 mph with a maximum speed of 19 mph. I could have done an out and back on Janes Rd but decided to keep my first bike ride of 2018 relatively short.
Monday, 7/2/2018: 7127 steps during the day, rest day.
A hot and humid day in Rochester, 95F. I stopped by #Snap Burger on the way home and got a burger, fries and medium chocolate milkshake for our supper. It left both of us stuffed and bloated.
But ... big news on the NBA front. Lebron James declared to as a free agent and then signed with the Los Angeles Laker in less than 24 hours, link here. Lebron in LA ... wow! I think the Boston Celtics in the East were the biggest winners ... the Lebron led Cavs had bounced the Celtics from the NBA playoffs the past three years. Lebron will soon find out that the West is a LOT harder than the East.
Tuesday, 7/3/2018: 14256 steps during the day; 6.05 miles, 50:07, 8:17 pace, 90F, 38% RH, partly cloudy.
I stepped on the scale when I got up like I normally do ... up 3.5 pounds! Ugghh! I don't normally run the day before a race but ... I felt bloated all day so I did. It was a comedy of errors. I felt my Nathan Zipster after mile 1 ... no key. So I turned around to get my key that I had left on the top of the '14 Cruze. Then I went back out for a longer run than I really wanted (5 not 6 miles). I tried to go slow but ending up going my usual pace. My splits were: 8:18, 8:09, 8:16, 8:21, 8:23 and and 8:12.
Wednesday, 7/4/2018: 14268 steps during the day; 2 runs of 1.16 and 6.14 miles, 73F, 73% RH, 3 mph NE wind, partly cloudy
Oh ... down 3 pounds thanks to yesterday's run. I like to weigh around 165 ... not 168.5.
Today's race was my fourth Irondequoit 10K. It's the longest (but also the hardest) July 4th race in Rochester. It's probably why I picked it. My previous times were: 2012 - 44:09, 2015 - 45:14 and 2017 - 48:00. This race is actually two ... a 2 mile race at 7:45 AM and a 10K at 8:15 AM. So I woke up before my alarm went off at 5:45 AM, got ready and was at race start, the Saint Kateri School, at 7:10 AM. I like to get to a race a hour early. I got my bib, cotton race t-shirt and then just chilled back in the 2014 Cruze. I ambled out to see the 2 mile race start and then got out for a nice and easy 1.16 mile warm up at 8:41 pace, link here.
I took a quick swig of water from the '14 Cruze and ambled back to the start for the 10K. And ... we were off! I was pretty close to the start line so I had no trouble getting up to race pace. I held back because I knew the first mile were rolling hills but mostly downhill to Lake Shore Blvd. I passed mile 1 in an announced time of 7:10 ... good. Lake Shore Blvd was mostly flat but had its share of rolling hills. Then it was into neighborhood streets for the 3 miles back up (and I mean up) to the start. I kind of melted here. My pace definitely slowed. I went through every sprinkler that I could and took tiny walk breaks. I did keep in the same group of runners. I saw a guy pushing a stroller up ahead. I stayed up near him and eventually passed him with 1/2 mile to go. I saw Bill Beyerbach at the finish line. And ... done with 6.14 miles in 48:38, 7:55 pace. My splits were: 7:20, 7:31, 7:37, 8:44, 8:24, 8:05 and 6:54 over the last 0.14 mile. The Relive link to Irondequoit 10K is here.
I was drenched with sweat. I took several cups of water to rehydrate before I could do anything else. I found Bill and talked him for a while. He had brought his tri bike. Wow ... was it light! He told me about the three times he had fallen last year while he got used to his clip-in bike shoes.
The 2 mile race had 236 finishers, link here. The other July 4th races were: the Brighton 5K (flat and fast) with 454 finishers, link here; the Fairport 4 (rolling hills) with 752 finishers, link here and the Greece Freedom 5K (flat and fast I am told) with 148 finishers, link here. The Sodus Bay Lighthouse 5K is being held on Sunday, July 8th this year which is the same day as the Boilermaker 15K out in Utica NY. I have done all these other July 4th races before: the Brighton 5K in 2011 and 2016, the Fairport 5 in 2006, 2008, 2009 and 2010; the Fairport 4 in 2014 and the Sodus Bay Lighthouse 5K in 2013. But I think I will run the Greece Freedom Run 5K next year for a change of venue and pace.
PCR-Timing had its results up quickly. I did OK. I was 43rd out of 235, link here. I was 2nd out of 9 in my M 60-64 age group, link here.
I did a bit of grocery shopping at Wegmans and then went home for my usual 2 mugs of coffee. My darling wife, Christine, and I relaxed and spent an enjoyable July 4th. We heard fireworks going off around us as it got dark but we didn't go outside to watch.
Thursday, 7/5/2018: 5812 steps during the day, rest day.
A self declared rest day after two running days in a row. I'll run tomorrow, take a rest day on Saturday and race the Boilermaker 15K on Sunday.
It's been hot in Rochester! Here is a quote that I found "From Saturday through Thursday, Flower City's daily high temperatures were 93, 95, 95, 90, 96 and 95". There have been 9 days with highs 90 or above so far this summer.
Friday, 7/6/2018: 15754 steps during the day; 7.55 miles, 1:02:54, 8:20 pace, 73F, 43% RH, 15 mph NNW wind, partly cloudy.
I got out a bit early and out to the Greece Arcadia Middle School a bit before 4 PM. I had a bit trouble my stuff together. First, one of the 2 zipped pockets on my Nathan Zipster popped its zipper which irked me. Then I couldn't find my Bluetooth earbud for a bit. I practically emptied my running bag before I found it ... in one of 4 pockets of my Zipster. I couldn't go out for my new usual run of 8.15 miles so I settled on 7.55 miles. That's not much difference but I wanted to get done by 5 PM and I did. Anyway ... I set up a steady pace and got the run done. My splits were: 8:23, 8:24, 8:13, 8:30, 8:28, 8:16, 8:21 and 8:09 over the last 0.55 miles.
Saturday, 7/7/2018: 564 steps during the day, rest day.
A true rest day. I didn't leave the townhouse and just relaxed. I went to bed around 10 AM. My alarm was set for 3 AM. The 12th annual GRTC Boilermaker bus was set to leave from the Park'n'Ride lot next to St John Fisher College at 4:30 AM.
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