The Long Run

Met Dixie to run the hilly neighborhood.  1.5 mile warm up then we zig zagged through the neighborhood.  I was dragging a little bit but not quite as bad as last week.  Finally, on our last circuit I woke up and we were running pretty quickly and we were gaining more speed on the downhills than losing on the up hills.

Did 4 repeats up the church driveway on the way back.  We ended up racing each other a bit which was good otherwise I might not have pushed nearly as hard.  Good to have a running buddy!

Average pace: 7:58

Ran with Jenny this morning.  I thought it was just a touch cooler this morning, but maybe I was just imagining it.  We kept the pace pretty easy for most of the run.  Shortly after we got back to the gate I picked up the pace and ran the last 0.75 @ 7:04 pace.

Average pace:8:48

Jenny's friend Jodi joined us this morning.  We ran together for 5 miles to help pace her tempo run.  After the 5 miles together I wanted to do 4 X 1km repeats since that was the last thing on my schedule before the marathon - the plan in reverse.  I had forgotten that pace so it was good to relearn it and I figured it would be a good test to see how I handled it.  Went pretty well, although a little slower than last time, but not that far off.

Splits: 3:49 (6:09 pace), 3:45 (6:03), 3:41 (5:56), 3:49 (6:09)

Average pace: 8:26

I'm going back to my hometown this weekend and I think there is a 5K that I can run up there.  I'd really love to get under 19:00, just breaking my PR would be nice too.  It's been a while since I've done a 5K.

Ran with Jenny and also met up with her friend Carin after about 2 miles.  We ran with Carin a little over 4 miles and then Jenny and I headed back.  Pretty good run overall with ok weather for running, a little warm and humid but normal for this time of year.

Woke up early this morning (4:30) to go fishing on Lake Ontario.  My brother Jim, nephew Brian, my Dad and I headed over to the river to get on the charter boat.  It looked like it would be a pretty nice day for fishing but once we got off the river the lake was a bit rough so we decided it wouldn't be such a good idea to be out on it for 5 hours.

So, we headed back in the back to Jim's house.  A little while later we decided to head out for our run.  Pretty nice day for running, temp right about 70 degrees and some light cloud cover and a breeze.  We headed up to Lake Road, where there was some nice rolling terrain.  Ran along the lake for a bit then turned back and zig-zagged a slightly different route back.  Fun to be running back in my home town, although a lot of it was areas I had never been too.

At one point when heading back, there was a nice long downhill and I said something about how good it was we didn't have to run up it.  Shortly after that, the road leveled out and we headed back up the same amount we had just run down.  Ran by several yard and garage sales and a few fresh fruit and vegetable stands.

We stopped by Jim's house for some more gatorade at about 10.5 miles, then did a bit more to get over 14 miles for the day.

New PR this morning, and chipped away a little closer to under 19 minutes.  Before coming to Rochester I looked for a local race.  I found one in Scottsville, NY, about 35 minutes away from my brother's house.  Jim decided to run the race also.

Nice morning out, starting out in the high 50's.  But, the race didn't start until 9:00, still not too warm by then.  Warmed up with 2.22 miles.  I probably could have used a little more warm up because I didn't feel completely loosened up.  Pretty good turnout for the race, I think about 200 people.  There was a mix of high school kids and a wide age range of adults.

I still had my garmin set for 1km laps instead of miles, so my splits are in 1km increments, except for the first mile where someone was calling out the times as we went by:

• 1. 4:00
• (1 mile) - 6:17
  
• 2. 3:51
  
• 3. 3:58
  
• 4. 3:54
  
• 5. 3:33

The course was a trapezoid shape which started out uphill for the first km, followed by downhill, then flat, and the last km a steady uphill.

Shortly after the race started the line spread out to pretty much the finishing order.  But, for a good part of the last mile someone was close behind.  With about a half mile left to go he passed me up and I was pretty sure he was in my age group but I either didn't have it in my or couldn't find it to kick up the pace to not get passed.  I did however run the last km much faster than the rest.  The guy beat me by 7 seconds.  They had age group awards (10 year increments), with a medal and bottle of wine (if over 21) for the age group winners.

Here is (the back of) my brother coming in to the finish line:

So, a good morning, a new 5K PR in a small town near Rochester on a somewhat cool August morning.  Although,  with some more 5K practice I should be able to get under 19 minutes soon.

Now, off to the 25 year H.S. reunion BBQ!

Oh, and here are the donuts I had after the race: