The Long Run

5.51@8:11

workout of 3 x 7 minutes at a goal pace of 7:15, ended up with paces 7:12, 7:07, and 7:05 so almost but not quite 3 x 1 mile.  Workout felt pretty good, not going for fastest mile splits just trying to hit recommended paces and feel in control at the harder effort.

Then had to pretty quickly head out to the airport to catch flight to Philadelphia and then drive to Harrisburg, PA.    BWI would've been a slightly shorter driver but Philly was a good bit less expensive.

Went to get together in Harrisburg at a place called the Millworks for an informal get together for tomorrow's retirement/change of command for my old shipmate Ken from the Kitty Hawk.   I guess they were expecting about 40 people but 200 showed up.  It was great to see many people I knew from the ship but hadn't seen since 33 years ago.

I saw one of my room mates from the house we rented in Pacific Beach near San Diego.  Our other room mate passed away this past January, same age as my oldest brother.  Wish I stayed in touch with him so when word of this event came up it was a must.

4.05@9:42

Hotel treadmill in Camp Hill PA.  Good way to start the day.

Arrived last night and went to informal night before get together for friends retirement/change of command ceremony.  My shipmate Ken from my time on the Kitty Hawk just now getting out of the Navy after having risen to become the 50th Chief of the Supply Corps.

Today was the actual ceremony which was great and an honor to attend with over 600 people, many of whom traveled from far away.  Saw several of my old shipmates from the Kitty Hawk in addition to Ken.

It dawned on me it was the first military event I've been to since leaving the Navy in 1994.

After the ceremony, drove to Thousand Islands to see my parents as well as my brother Tim and his son Alex.  Lucky to have now made three trips to the Thousand Islands this year.

14.13@7:57

Long run on Wellesley Island in the Thousand Islands.  Walking warm up from my parents house until getting to the paved road, then mostly followed the TI Half Marathon route I did in the spring with my brother.

Route started with loop around the older club house which is partially on unpaved then back out to the main road, past the main clubhouse, back out to the main road then quickly onto the "old" main road which has great views of the river.

Come back out to the main road, and then quickly onto Peel Dock Road which again runs right along the river.  It's also the hilliest section.  Runs past the self serve farm stand and then under the big Thousand Islands Bridge and then eventually back to the main road, not too far from Thousand Islands Park.  Didn't quite run to TI Park , just enough so that when I ran back I'd have 14 miles without doing the clubhouse loop again.

First mile easy paced warm up at 9:06, then a little faster at 8:12, then the rest going from 7:59 down to 7:40 at the end.

Weather was great then had rest of the day to hang out.  Alex had stayed up and completed the online New York state boater safety course so today he took Tim and I for a quick spin around some of the Islands.  Normally my brother Jim would also be here but he's in Sweden for an Iron Man Tri - which he successfully completed! (3 DNFs at Lake Placid, 1 finish in Quebec and now one in Sweden, that is persistence)