Training Log Archive: RLShadow

Medium length recovery run (legs feeling a bit beat up from the orienteering yesterday evening, even though my performance was pretty pathetic). Ran over to Maple, to Rt. 104 bike path, to 5 ML Rd, and back. Got back just before the 4 pm rainstorm arrived.

Event: ROC - Webster Park
 

Score-O at Webster Park. Distance was what my Forerunner said I covered. Only got 13 out of the 19 controls, not too good.

Webster "Sprint". (In name only) Distance is what the Forerunner said I covered. I think the straight-line distance was only 1.7 km or so. Took 11:28 to go from #1 to #2. I suppose without that control, I did OK, but with that control, it was probably one of my worst local orienteering outings.

Long run on the canal, with Anne. She was having some trouble, especially in the second half of the run -- had to take quite a few walking breaks, some of them fairly long (time and distance included in the stats for this run). She was blaming it on the heat, even though it was upper 60's and overcast (but very humid), but my guess is that she hasn't totally recovered from the 50K trail run on July 5. I've done much longer runs with her before, in weather like this, and she normally holds up well, much better than this.

We ran from Shoen Place to Perinton Park and back.

On the plus side, my post-run weight was very close to the lowest I've ever been in the last several decades.

Morning run, mainly on the Rt. 104 bike path. My intent was to do some 1-mile intervals but I decided during my warm-up mile that I just didn't feel up to running very fast this morning. (While I'm kind of a morning person in general, I'm definitely not a morning runner.) So I decided to make it a semi-long run instead. Ran over to Maple, then to the bike path; bike path to North Ponds Park, where I stopped for a bathroom break and some water from the fountain. Then through the park to Orchard, to Holt, to the Hojack trail, to Hard, to the Rt. 104 bike path, and back home.

It started raining just before I got to North Ponds Park, and intensified to a medium to hard rain for around 2-3 miles, so I was a drowned rat when I finally got home.

Averaged 9:04/mile on the way out, and picked up the pace quite a bit, to 8:23, on the way back. Probably because I wasn't enjoying running in the downpour and was anxious to get the run done with.

I felt kind of overdue for a long run, and with the forecast high being around 90, decided to get it done as early as possible.

The route was along the canal, from Shoen Place to Perinton Park (where I replenished my water bottle), and back. I started the run a little before 8 am (earlier would have been better, of course, but I'm just not a real eager early morning runner).

It was nearly totally shaded from Shoen Place to Bushnell's Basin, due to the direction of the canal (southeast) and the low morning sun. It was much more exposed from there to Per. Park, since the canal turns to head northeast after the Basin, but the sun was still low enough that it really wasn't that brutal. Then on the way back, the last 2.5-3 miles from the Basin to Shoen Place were nicely shaded again.

Picked up the pace a bit on the way back. Averaged 9:06/mile on the way out, and 8:48/mile on the way back.

Temp was probably around 78-80 degrees, and very muggy.