Run: 3.4 miles in :28.03 @ 4:45 p.m

Weather: Partly Cloudy, 77°F, 95% Humidity, Wind: WSW @ 12 mph, gusting up to 21 mph; feels like 77°F.
Route: Short section on the Erie Canal Trailway.
Pace: 8:15 min/mile
Effort: 3 of 5
How did I feel? Good.

Despite doing a little running this morning at practice, I took advantage of my own son's practice later in the day to run for 30 minutes on the Erie Canal path. When I was running longer distances, I would spend quite a bit of time going up and down the Erie canal and Genesee River paths. It was nice to get on the section between Ayrault and Perinton Park for a short time this afternoon and I look forward to retuning back, hopefully sooner rather than later.

Be here now!

Innovative Edge Summer 5K Cross Country Series, Race 2

The Southern view from the paved road leading up to the top of the Cobbs Hill Reservoir.
Weather: Mostly Cloudy, 74°F, 57% Humidity, Wind: NW @ 12 mph; feels like 74°F.
Run: 3.1 miles in 22-ish min. @ 7:00 p.m. + 2 miles each way
Pace: 7:40-ish min/mi.
Course: Cobbs Hill Park in the southern part of Rochester, in between Culver Road, Monroe Avenue, and Highland Avenue.

Pre-Run Ruminations: Sponsored by the Genesee Valley Harriers, I missed last weeks Race 1, and have hoped to run this course since I returned to running three years ago, due mostly to the fact that it is the same park in which I ran during high school. Though the start and finish are located in a different location, the BIG hill is still the same and the Reservoir hasn't moved. Last year, both of my boys ran with in a few of the Youth Development Cross Country races, so I figure it is time for me to give it a go, not as a competitive race (there are some studs there!), but as I nice training run before leaving for Wyoming.

Post-Race Reflections: There is definitely an energy present at trail runs that you don't always find at a traditional road race. Maybe it's the sprinkling of new, lean faces that you don't always see, or maybe it's the loose, "old school" vibe one gets from not wearing a timing chip or a large chest number. While I enjoy participating in both types of runs, the natural energy which builds in your torso as you cruise through darkening dirt trails, trying to be aware of roots, branches, and feet (your and those of others) is wonderful.

I'm not exact sure of my finishing time or what place I came in, and it really doesn't seem to matter. It was enough to soak in the green and catch up with some of the "regulars," (in addition to some shiny new faces).


Breathe in, breathe out… YOU AND I ARE ALIVE!

5k for Kenya

"5K can mean 5 Kilometers. It can also mean 5,000. One of the goals of this race is to fundraise $5,000, which will build a classroom in Kenya."

Run: 7.7 miles in :57:54 min. @ 7:30 a.m. + 3.3 miles in :20:56 @ 9:00 a.m. for a combined total of 11 miles.
Scheduled Key Run Workout #2: 8 miles @ marathon pace
Weather: Mostly Cloudy, 57°F, 87% Humidity, Wind: SW @ 8 mph; feels like 57°F.
Course: The Fairport Village 5k route beginning at Perinton Park in Fairport, NY.
Pace: 7:34 min./mi. (7.7 miles to race), 6:21 min./mi.(3.3 mi./"extended" 5k)

Pre-Run Ruminations: On something of lark, I decided very late in the week to register for the 5k for Kenya. Recently I have been absent from the local "running scene," due mostly to both my training for the Buffalo Marathon and an avoidance of the 5k distance. This morning, though, I'm planning on working towards two objectives in a single morning.

After reading about the charity for which this race is being sponsored, whose goal is building school sin Kenya, it seemed like a good opportunity to support a worthy cause. Secondly, I have fallen a bit behind in my mileage this week, and realized that by running to the event (7.7 miles) and participating in the run, I could catch up in time for my final true LSD run tomorrow (hopefully).

As is always the case of late, the challenge is in fitting this into a schedule this morning that includes my daughter taking the SATs, my son's opening day of little league and then the Track & Field Invitational my daughter's school will be holding on this afternoon. Whew! Compared to the challenge of creating educational opportunities for those significantly less fortunate, I'm very lucky to have these "challenges" to face...

Post-Race Reflections: Given the multi-faceted look of my training today, it was best not to look at this 5k as a race. With only three weeks left to the race, and a twenty-miler on tap for tomorrow, I took a conservative approach to the 5k and used it as an interval training run... and to my surprise I ran very well! As I came down the finish I felt confident that I had been going at a good clip. When I saw the clock at the finish I was surprised by how slow it appeared to indicate I had actually been going given how I felt. After the race, I was talking with some other folks who shared with me that course had in fact been 3.3 miles rather than 3.1, which explained the difference in time and how I sensed I had been running.

I was also very happy with my adjusted 5k time of approximately 19:30, especially given I had run 7.7 miles to the race, rested for 20 minutes, and then competed in the 5k. All-in-all, it was a good run, for a great cause... so a "success."

Breathe in, breathe out… YOU AND I ARE ALIVE!

Week 8, Key Workout Run #2

Scheduled Workout: 2 miles @ easy tempo, 4 miles @ mid-tempo, 1 mile easy (7 total)
Weather: Mostly Cloudy, 55°F, 48% Humidity, Wind: From SW @ 8 mph; feels like 55°F.
Total Run: 7.5 miles in :54:40 min. @ 6:15 p.m. (+ 2 miles earlier in the day w/the Mod T&F athletes)
Average Mile Page: 7:17 min/mi
Course: An older route, made using USATF's Map It!, the 7.5 LSD Run.

For the first time since Modified Track and Field practice began this past Monday, I took those runner's who are considering distance (at this level a maximum of a 1500m run) out for an easy tempo run in the neighborhood adjacent to our campus. It was great to be out with the kids on such a lovely day, as well as being an excellent way to get a few miles in prior to my regularly scheduled run this evening.

This evenings extremely accommodating weather, along with a moderate breeze, made for excellent conditions. I attempted to maintain a mid-tempo pace throughout, and succeeding for the most part.

Breathe in, breathe out… YOU AND I ARE ALIVE!

Two (Short) Runs Over Two Days!

Run 2: 4.3 miles in :31:50 min. @ 4:45 a.m.
Pace: 7:24 min./per mile

Weather: Partly Cloudy, 40°F, 79% Humidity, Wind: SW @ 8 mph; feels like 34°F
Course: My street to Milburn Street right on Barrington Street, left on East Avenue, right onto Winton Road, right onto Highland Avenue, veer right at Monroe Avenue, finally a last right onto Canterbury Road and on til morning!

Waking up, I planned the night before to run only 4.3 miles, but the desire to go further is gnawing at the edges of my understanding… “I could do two loops, couldn’t I?” “You could, but sty the course.” “Two loops couldn’t hurt, though, could it?” “Just because you can do it, doesn’t mean you should.”

Calming down I decide to do as I had planned, run the single loop, but promise myself that if I do feel better after work, I owe myself one more loop before dark…
or better yet, maybe a couple of hill repeats!

Rewind to Yesterday, Monday, October 29...

Run 1: 1.5 miles in :19:04 min. @ 5:30 p.m.
Pace: 12:43 min./per mile

Weather: Cloudy, 52°F, 59% Humidity, Wind: SW @ 15 mph; feels like 52°F
Course: the normal loop around our neighborhood

Though today was a “recovery day” when Anne asked if I’d like to go on a “running trip” with her, I could not resist. The weather and company were perfect for an early evening run around the neighborhood.

Breathe in, breathe out... YOU AND I ARE ALIVE!

A Sunday Double Dip (One with Milady)

Run 1: 6.4 miles in approximately :51:54 min. @ 9:00 a.m.
Pace: 8:07 min./per mile avg.
Weather: Sunny, 63°F, 47% Humidity, Wind: from SSW @ 15 mph, gusting up to mph; feels like 63°F
Course: Down East Avenue into Rochester, past the Liberty Pole and Midtown Plaza, along the Genesee River over Ford Street Bridge toward the Anthony-Douglas Bridge down Monroe Avenue, home.

I thought mighty hard this morning about not going for what my wife calls a “running trip.” While my legs are still achy following yesterday’s tremendous effort in completing the 22-miler, I still feel “good” about the whole thing, and wishing to avoid over training or injury, I figured that I have at least earned the right to pass on today’s run if I wanted to. Eventually (as if there was a doubt, really) I succumbed to the feeling inside and hit the pavement, but not without first letting Anne know I would save some miles for her… in case she wants to go on a “running trip” of her own later.

It was easy, or quick, or maybe even relatively pretty, but I did set out for a run mid-morning...

Run 2: 2 miles in approximately :22:27 min. @ 3:00 p.m.
Pace: 11:12 min./per mile avg.

As promised, Anne and I went on a "running trip" of our own, shortly before heading to my in-laws for dinner... thereby negating through the ingestion of mounds of turkey and apple pie any calories lost.

Breathe in, breathe out... YOU AND I ARE ALIVE!

Morning Sun Run

"I used to think that the day would never come,
I'd see delight in the shade of the morning sun."~New Order, 'True Faith'

Run 1: 2.7 miles @ 6:30 a.m.
Weather: Partly Cloudy, 58°F

A tough day yesterday, one in which I felt undisciplined and lazy, and my behavior in some ways reflected that poor state of mind... this morning, however, it was back to "the plan" where I have, as of today, begun the final of three "cycle down" weeks of training. Starting with a half marathon run on Sunday, the plan has me ramping up the distances in anticipation (or dread) of a 50 k(!) in November.

I was surprised to see, as I prepared to leave for my run this morning, that the sun was just rising at 6:30 a.m... a sure sign that Summer is winding down and Fall is quickly approaching. Once again, I built three hill repeats into my run, a practice many others in the area employ if the number of folks at the top of the hill circling the reservoir are any indication.

Though my brief run began under a fading moon, running down that last street to our home, the morning sun splashed my face...


Run 2: 1.4 miles @ 7:15 p.m.
Weather: Sunny, 85°F

A sore back limited the time and distance Anne and I could manage running this evening... and the humidity wasn't too kind, either!

Breathe in, breathe out... YOU AND I ARE ALIVE!

Cobbs Hill Redux

Run 1: 4.1 miles in :29:00-ish min. @ 7:00 a.m.
Run 2: 2.0 miles in :30:00 min. @ 7:30 p.m.

Weather: Cloudy, 66°F.
Pace: 7:04 min./per mile avg.

Reportedly, the heat is going to be rising, so our Fall-like August will be drawing to a close and Summer returning for these last ten days of recess. This morning’s run took a similar path as yesterday’s with the noticeable addition of another repeat on Cobbs Hill, as well as, a second loop of the reservoir.

The changing weather conditions were immediately apparent in the thickness of the air and the ease with which I began sweating… profusely!

There will be a fairly challenging running event this evening at Cobbs Hill, one that I had hoped to participate in, but I am planning on participating in a race on Sunday and would rather not over extend myself just yet and risk injury, plus I will be running with my wife this evening… barring a rain storm! Tomorrow is a scheduled “recovery day,” though I hope to be able to get back on my bicycle, I cross-training alternative I enjoy, but for some reason have not engaged in for a few weeks.

Breathe in, breathe out... YOU AND I ARE ALIVE!

Limited ZZZZZs and A Thppppt! Training Run

Run 1: 2 miles in approximately :13:27 min. @ 7:00 a.m.

Weather: Partly Cloudy, 53°F, 93% Humidity, Winds: SW @ 5 mph; feels like 53°F.

Pace: 6:44 min./per mile avg.

Thank goodness for dog-walking and running this morning.

For the first time in nearly two months, I did not sleep well last night. I’m not sure exactly what to attribute this restlessness to, but waking up at 4:00 a.m. brings me back to the school year… during which time I would frequently pull myself from slumber following a noise or a twist, followed by the appearance of an idea (about anything—some good, most terrible and unnecessary) that would pop into my head and “peck” me until I would get up and work it. The final outcome would often be my adjusting my lesson plan or activity for the day in some creative way (though ultimately possessing no more meaning to the student than had I simply gone with what was originally intended).

Yesterday, I began toying with school work (what novels to read, how to possibly tweak some management systems, what supplies do I need because the school won’t provide them) for the coming year, which begins in three weeks, so perhaps this has triggered those terrible nighttime brain spasms. Great.

At a little before 6:00 a.m., I was sitting in the living room reading a book (Kid Rodelo by Louis L’amour) when our neighbors painter began working the house with a powersander. He has been “painting” this house since (no exaggeration) late June and so I took the dog for a walk conveniently by the house and asked him politely that “it is really early for all this noise.” The painter shrugged his shoulders and carried on.

Turning the corner, I noticed that the noise had been discontinued. Gracie and I then did a quick loop around the neighborhood (a two-bagger for Gracie!), content in knowing we’d calmed ourselves and the noise.

After a “Recovery Day” yesterday, I ran a two mile intersperse with 40 meter sprints (fartlek)… it felt good to be on the road…

Run 2: 2 miles in approximately :25:00 min. @ 6:30 p.m.

Weather: Sunny, 78°F, 36% Humidity, Winds: WSW @ 8 mph; feels like 79°F.

Pace: :12:30 min./per mile avg.

Anne and I went for a lovely run together this evening and given the cooler temps and conversation, the time passed quickly…

Breathe in, breathe out... YOU AND I ARE ALIVE!

A Return to the Old Rifle Range Trail With a Slight Sense of Africa

Trail Run: 5.5 miles in :45:00 min. @ 10:30 a.m.

Weather: Mostly Cloudy, 58°F, 89% Humidity, Winds: SE @ 5 mph; feels like 74°F.

Estimated Pace: 8:11 min./per mile avg.

Following up on my route scouting hike earlier in the week, this morning (after returning from the vets), I went to the Old Rifle Range Trail at the Ellison Park Wetlands Center to run the course. This time I brought a color coded map my wife had printed out, so that I could run the complete route and avoid any "flash" snafus.

The map proved helpful and the colors, which corresponded to those on trail signs and flashes, assisted in guiding me along the correct route. I traveled the extended White and Yellow loop twice, to better internalize the route for future runs.

Also of note is the fact that I did not bring my watch today, which I think was a subconscious nod to one of the books I am currently reading, This Voice in My Heart: A Runner's Memoir of Genocide, Faith, and Forgiveness by Gilbert Tuhabonye with Gary Brozek. In the book, Gilbert describes his training in Burundi, Africa, under the tutelage of his coach, Adolphe, who did not allow his athletes to wear watches:

Adolphe believed it was essential to train your body to become its own stopwatch. We were not allowed to wear a timing device when we trained. Our bodies would be all the meter we would ever need.

For those, like I, who have previously worried so much about watching a clock--some folks even running with super-GPS wrist systems that allow one to track individual progress via this-and-that formula--this basic equipment omission is easer "said" than "done"…

Breathe in, breathe out... YOU AND I ARE ALIVE!

P.S.

Run 2 w/Anne: 1.8 miles in :25:00 min. @ 5:15 p.m.

Anne and I continued working through a 5k training plan together (today a 25-minute run) before heading out to watch the Cross-Country races at Cobbs Hill Park.

Why So Short?

Run 1: 4.5 miles in :34:09 min. @ 7:15 a.m.

Weather: Fog, 66°F, 94% Humidity, Winds: SW @ 5 mph; feels like 66°F.

Pace: 7:35 min./per mile avg.

It wasn't the humidity that prompted to cobble together a fairly short route this morning, but rather the understanding that I am hoping to begin a new training plan (with a new running goal) starting next week. A key element of the plan is the concept of "recovery," and with that in mind, the plan begins with some fairly low mileage runs, such as a few two-milers, before slowly increasing over a fourteen week period. There is no mile pace articulated in the plan, so I suppose I could (should?) use those smaller distances throughout as "speed work," a strategy I have long avoided in my training.

This morning, I had intended to run between two and three miles at a slightly slower than my 8:00 minute-per-mile training pace, and failed on both counts. I actually went faster than I had in a while, which I attribute to the conscious awareness that I was going shorter. It can be as challenging to reel-in the distance as it can be to extend it.
Run 2: 1.6 miles in :20:00 min. @ 4:15 p.m.

Weather: Light Rain, 75°F, 83% Humidity, Winds: E @ 3 mph; feels like 75°F.

Pace: 7:35 min./per mile avg.

Anne stopped home after work, and before an appointment, during which time we went for a run together.

Breathe in, breathe out... YOU AND I ARE ALIVE!

Dub-dub-dub-dub-Double Dip!

Weather: Mostly Cloudy, 83°F, 51% Humidity, Winds: NW @ 12 mph, gusting up to 17 mph; feels like 84°F.

Run Uno: 1.3 miles in :15:00 p.m. @ 7:00 p.m.
Pace: 11:32 min./per mile avg.

Together, Anne and I started the evening off with a short run which represented the second workout of the second 5k training plan Anne has committed to working through. (She finished the first, "From Couch Potato to 5k," last week, and began another 5k program from Runner's World by herself yesterday.) This program requires more weekly workouts and more variety (cross-training, walking, etcetera.)

The air felt very heavy and humid, so we had a tough go of it, but finished strong.

Run Dos: 3.2 (5k!) miles in :24:38 p.m. @ 7:00 p.m.
Pace: 7:42 min./per mile avg.

Following a brief cool down, I stepped back out and ran, what I felt, was a pretty quickly paced 3.2 mile course. While my average speed was consistent with what I generally train at, I did vary my pace (faster to slower) during the run, as suggested as a good training option in Running magazine.

Breathe in, breathe out... YOU AND I ARE ALIVE!

A Dangerous Deuce?

Weather Report: Sunny, 75°F, 65% Humidity, Winds: SSW @ 8 mph; feels like 77°F.

Run 1: 4.7 miles in :37:48 min. @ 7:00 a.m.
Pace: 8:03 min./per mile avg.

Slightly warmer, but considerably less humid, today's "muggy" doesn't feel nearly as oppressing as yesterday's did... at least initially. I set out with the intention of going four, maybe five miles. About two miles in, I was becoming increasingly conflicted: while I was being seduced by the breeze to consider going longer, I also began to feel a familiar twinge behind my left ankle.

Quickly shaking off the illusion of invincibility... that I could actually run six to seven miles on this day, I became concerned about my left Achilles tendon, as I had, only this past March, missed about three weeks of training due to a strain of that same part of my foot. I do not want to experience that type of extended layoff again (if it can be avoided), so I made an internal compromise and headed back finishing my run having clocked just a little over four and a half miles.

The last time I saw my orthopaedist about my Achilles tendinitis concern he felt along the back of my ankle feeling for "knots" or "bumps," which he said would be tell-tale signs of a tear, or more serious injury. The diagnosis was to take some time off and, if I wanted to, wear maybe a brace. I have continued to wear the brace, but probably need to spread out my running while varying surfaces more frequently... unless things get more dicey!

Weather Report: Partly Sunny, 73°F, 50% Humidity, Winds: WNW @ 13 mph; feels like 73°F.

Run 2: 1.7 miles in :20:00 min. @ 6:30 p.m.
Pace: 11:46 min./per mile avg.

Twelve hours after my first run of the day, I through caution to the wind, in an effort to be supportive of my wife's running program, and laced 'em up for a daily double. Anne has been doing a great job maintaining her pace of late, and I, too, enjoy getting out for a run together. During our time on the sidewalks, my knees did feel unstable and I had to wear a less well designed ankle brace (my others were soaked thanks to our rain, but I'm counting (hoping, praying) that these aches and pains that some Ibuprofen and ice can soothe.

Breathe in, breathe out... YOU AND I ARE ALIVE!

Two "Quickies!"

Uh... two short, fast, runs that is... Run Number One was a solo effort in the mid-morning:

Weather Report: Mostly Cloudy, 62°F, 57% Humidity, Winds: From SW @ 6 mph; feels like 62°F.

Run: 3.1 miles in :22:10 min. @ 9:30 a.m.
Pace: 7:09 min./per mile avg.

Yesterday, on a lark, Greg and I went to register me in tomorrow's Brighton Chamber of Commerce July Fourth 5k. A change from the past two years when I had run a local five miler on the holiday, I had not planned on running any race on July 4 this year. With a 10k this past Sunday and a 15k planned for this coming Sunday, I felt I could shoe-horn in a 5k as long as I did so with the personal understanding that the purpose of the run is to have fun and take it at a reasonable (not ridiculous) pace. I have been feeling very good these last few days (normal aches and pains not withstanding), and given the amount of time I've been inactive this week, I little "fun run" can't hurt, can it?

Run Number Two, in the early evening with Anne:

Weather Report: Mostly Cloudy, 78°F, 35% Humidity, Winds: From ENE @ 12 mph; feels like 78°F.

Run: 1.7 miles in :20:00 min. @ 6:10 p.m.
Pace: 11:45 min./per mile avg.

My left knee felt a little unstable today so I did wear the Cho-Pat, as well as, an ankle support during our run. I ran "naked" on the right side though, which is to say, I chose to use neither support on my right leg, electing to more closely monitor my slightly shorter stride and reducing the impact of my footstrike. I reckon I'll be able to evaluate how effective this tactic was tomorrow morning.

Breathe in, breathe out... YOU AND I ARE ALIVE!