I took 82,108 steps this week according to my Pebble 2 HR smart watch.
Sunday, 6/24/2018: 16261 steps during the day; 11.45 miles, 1:34:29, 8:15 pace, 64F, 93% RH, 4 mph N wind, overcast.
I woke up at 5:52 AM. How do I know? Well ... I wondered why my M-F alarm hadn't gone off at 5:40 AM. My groggy mind thought it was Monday for a few minutes as I checked out my alarms and volume levels. I figured out before 6 AM (my weekend alarm) that it was Sunday ... yay! Another day of the weekend!
So ... I got out for a long run. I did putter around a bit but I was out a bit after 7:30 AM. It was a bit cool for June and quite humid. I set up a really nice and easy, "I could run forever" pace and did my best to keep it there. I went out of the LOSP trail like usual and then went around the 10K loop. I thought about extending it bit but I didn't since I had already pushed distance on all my runs by a mile or so last week. My splits were: 8:42, 8:18, 8:14, 8:10, 8:17, 8:05, 8:04, 8:14, 8:11, 8:11, 8:19 and 8:13 over the last 0.45 mile. Boom ... done. It certainly is weird that just running a nice and steady pace can yield a somewhat fast 8:15 pace. Now ... if I could transfer that pace to longer runs of say 16, 18, 20 or even 26.2 miles!
Monday, 6/25/2018: 5146 steps during the day, rest day.
Yada, yada, yada. A necessary rest day after running 10.35 and 11.45 miles on Saturday and Sunday. Prepping for the Empire State Marathon in October is going well. So far I am doing this by the seat of my pants ... like usual. It works ... mostly. I am slowly pushing my usual runs up but not pushing the pace ... now they are 8.15 miles on Tuesday and Thursday.
Tuesday, 6/26/2018: 18684 steps during the day; 8.15 miles, 1:06:37, 8:10 pace, 79F, 32% RH, 4 mph ESE wind, partly cloudy.
Well ... back to Greece Arcadia High for another 8.15 mile run on my 10K loop (Janes Rd-Long Pond-Edgemere Drive-Island Cottage). The school is out for the summer so I parked in the Middle school lot since it had 2 cars in it instead of 1. I set up a nice and steady pace and let the run happen. My splits were: 8:05, 8:16, 8:07, 8:03, 8:11, 8:14, 8:17, 8:12, and 7:50 over the last 0.15 mile. I need (will) convince myself that I can hold this pace (or something close like 8:25) for 18 more miles.
My darling wife, Christine, thought I needed pasta for supper ... she was right. We ate and then got out and voted in the New York 25th Congressional District Democratic Primary since we are both registered (and proud) Democrats. This seat was held by Congresswoman Louise Slaughter for 32 years until she died in March. I met her twice after running the Scarecrow 5K in Fairport. She always had a positive message after the race and for her constituents in general. Joe Morelle won the 4 way primary with 45% of the vote over Rachel Barnhart, Adam McFadden and Robin Wilt, link here. I could get on my soap box and let loose some politics ... but I will let the opportunity slide. Suffice to say ... #notmypresident and #resist (I couldn't resist LOL). I hope we all get the chance to vote (and that our vote counts) in November ... barring any October surprise that might cancel the elections or throw support in an unexpected direction
Wednesday, 6/27/2018: 5152 steps during the day, rest day.
Supreme Court Justice Anthony Kennedy decided to step during at the end of July today, link here.. Yeah ... the election in November will be even more important now. Yeah ... I look at cnn.com, washingtonpost.com, newyorktimes.com. msnbc.com, nbc,com, cbs.com, abc.com, pbs.com and bbc.com for news. You know ... sites that practice journalism and win Publitzer Prizes. I don't consider foxnews.com, brietbart.com or infowars.com to be news in the slightest degree.
Thursday, 6/28/2018: 17698 steps during the day; 8.15 miles, 1:08:20, 8:23 pace, 82F, 58% RH, 8 mph NNW wind, partly cloudy.
The weather has turned from warm to hot and humid for the next 10 days so I took it nice and easy on my run. My splits were: 8:31, 8:25, 8:26, 8:20, 8:13, 8:15, 8:26, 8:29 and 8:10 over the last 0.15 mile. Boom ... done. I was drenched with sweat when I got done. I stripped and went straight upstairs and took a shower when I got home.
Friday, 6/29/2018: 7236 steps during the day, rest day.
Saturday, 6/30/2018: 11931 steps during the day; 4.81 miles, 48:29, 10:04 pace, 79F, 70% RH, 11 mph WSW wind, partly cloudy.
Today's race was my seventh Charlie's Old Goat Trail Run held out in Ganondanga State Historical Site in Victor NY. Charlie Sabatine has put on this time for a number of years with various lengths (2011 - 7.0 miles, 1:03:11; 2012 - 6.14 miles, 56:42; 2013 - 6.68 miles, 1:13:11, 2014 - 6.54 miles, 1:09:56, 2015 - 6.3 miles, 55:38 and 2016 - 5.99 miles, 58:53). It was forecast to be hot and humid so I was prepared with shorts, an old orange Charlie's tech shirt and my Nathan SpeedDraw flask. I wore my trusty blue Salomon SpeedCross 3 trail shoes. Yes, they have over 700 miles on them and have a few holes around the toes but they get the job done on the trail for short distances when I need the traction. I got down to the venue around 8: 15 AM and just lost out the last parking spot so I had to park on the grass nearby. You gotta get up early to get to a Charlie's!
I got my bib and short sleeve tech shirt at the table in front of Seneca Art and Culture Center. This year's color was blue. I ambled up the hill to the start line. I met up Prem Kumar and Andy Ciaio before the race as we stood under a shady tree before the race. It was hot so I did no warm up run nor did I stretch before the race.
And ... we were off! The course was advertised to "5-ish" miles this year. I took my time getting up to a trail race pace. Charlie had told us during the pre-race announcement that the boards could be slippery so I slowed down when I ran on them on the way out and back. I tried to remember to take a few sips of water every mile. The first mile was mostly down hill. There was enough water in the stream to get my shoes wet and then muddy as we climbed out of it. I took a cup of Gatorade both coming and going at the aid station just before crossing School Rd. I endured the switchback hill as I ran up it and thought about how nice it would be to run down it on the way back. I power walked up the big hill before the meadow and noticed that the course did not go all the way around. So ... back the way we came ... down the switchback hill ... across School Rd ... across the stream ... back up the hills ... past the longhouse ... finish line in sight ... and done with 4.18 miles in 48:29, 10:04 pace. My splits were: 8:46, 10:30, 10:07, 10:54 and 8:13 over the last 0.81 mile. Not bad! The Relive link to Charlie's Old Goat is here.
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| A Charlie's Old Goat Trail Run selfie |
It was hot when I got home just before noon. I spent the rest of the day inside with the downstairs fan on me. Our townhouse has A/C but try not to run it ... I don't like getting the high RG&E bill. So ... I thought cool thoughts as I drank my usual mug of post-race coffee. Though Christine and I sometimes don't ... lol!
Score-this.com did the timing and their results were quickly posted. I was 37th out of 167 and placed 3rd out of 13 in my M 60-64 age group, link here.
It's the end of June so it's stat time!
I ran 22 times (3 were warm ups before races of 1, 1 and 2.25 miles and 1 was a cool down of 2.05 miles) in the 30 day of June for 127.5 miles, 5.84 miles/run.
I ran 4 races in June and 18 races so far in 2018:
6/8 - McMullen Mile, 6.34.39. 4th out of 8 in my M 60-64 age group
6/13 - Dirt Cheap #3 - 3.41 miles, 40:44, 11:47 pace, 101st out of 335, 2nd out of 11 in my M 60-64 age group
6/17 - Medved "Almost 5K" - 2.94 miles, 20:55, 7:07 pace, 76th out of 402, 4th out of 18 in my M 60-64 age group
6/30 - Charlie's Old Goat Trail Run - 4.81 miles, 48:29, 10:04 pace, 37th out of 167, 3rd out of 13 in my M 60-64 age group
I took 330,685 steps during the month of June.
I have run 103 times for 714.32 miles in 2018, 6.94 miles/run.
I have taken 1,957,474 steps so far in 2018
