Sunday Nov 18 |
 | Running long 1:43:00 [1]10.35 mi (9:57 / mi) +100m 6:00 / km | |
| weight:173lbs shoes: Asics Gel Kahana Oct 07 |
| Long run with Anne; started at Ontario Beach parking lot (north end of Lake Ave). Ran south on the trail along the Genesee River; it eventually comes out on Lake Ave. by the cemetery. Crossed the river on the pedestrian bridge, took trails through Seneca Park, then railroad bed to O'Rourke bridge back over river. Railroad bed is OK but not a really great surface for running; a lot of areas of large gravel, and other places where you have to pay a lot of attention to where you're stepping. Our pace definitely slowed down on that stretch. Sunny day, temps in the mid 30's, but a significant wind from the N-NE made the northerly run a lot chillier than when we were going south. |
Saturday Nov 17 |
| Running long 1:20:00 [3]9.52 mi (8:23 / mi) | |
| weight:172lbs shoes: Saucony Excursion TR2 |
| Long run with the canines (Homer and Hazel) on the canal path; started at east end of Cobbs Lane, ran east for 5 miles (well past the first cross road, but not quite to the second cross road), then 4.5 miles back. Homer and Hazel seemed to have gotten dog-tired, as they were really dragging on the way back, especially the last several miles, even though it was a nice cool day (low 30's). So I gave them a break and walked the last half mile to the car. Hard to believe that I'm actually in better running shape than either dog. |
Friday Nov 16 |
| Running 35:00 [1]3.53 mi (9:55 / mi) | |
| shoes: Adidas Adizero XT |
| Slow, easy run, but on a very windy day at an unsheltered (from the wind) part of the canal. (From Canal Ponds, west to Henpeck Park.) From work at OCD, with Sue D. Her last run was with me a week ago, so she's not getting back into running with a whole lot of gusto ... |
Wednesday Nov 14 |
| Running warm up/down 16:00 [1]1.7 mi (9:24 / mi) | |
| weight:173lbs shoes: Asics Gel Kahana Oct 07 |
| Warmup for interval workout. |
| Running intervals 18:48 [4]3.0 mi (6:16 / mi) | |
| shoes: Asics Gel Kahana Oct 07 |
| Intervals, on Woodland Lane. 12x400, avg 1:34, fastest 1:30. With Anne, she averaged around 1:53 with a fastest of 1:50, very good for her. |
| Running warm up/down 23:30 [1]2.4 mi (9:47 / mi) | |
| shoes: Asics Gel Kahana Oct 07 |
| Cooldown after intervals. |
Monday Nov 12 |
| Running long 1:48:42 [1]11.25 mi (9:39 / mi) | |
| weight:172lbs shoes: Adidas Yukon Trail |
| Long run on the canal with Anne. From Shoen Place to Perinton Park and back. Got rained on a bit the last few miles, otherwise a very pleasant day for a run. |