Training Log Archive: RLShadow

Cheryl and I had to make a stop at Best Buy, so we decided to tie that in with a run and dog walk. We went on the Greenway, starting at Ballantyne Rd. I went about 3.6 miles south, then turned around. She did around 1.8 miles and turned around. I added in a little extra at the end, as I got back to the car before she did.

Averaged 8:47/mile on the way out, and 8:17/mile on the way back. Then had a drink at the car, and did an additional 0.8 miles pretty easy, at 9:20 pace.

Definitely a nice part of the trail to be on, for a sunny day. It was probably 80% in the shade.

Long run, on the canal path, from Shoen Place, headed west to just past Lyell Ave.

I didn't have a lot of enthusiasm for this run; possibly because it was my second 18+ mile run in 5 days. And possibly because it was a gray, misty morning; not really unpleasant for running, but just not exactly a spirit-lifting type of day.

Ran with Anne. Cheryl was also along, to do a 3-hour walk, in training for walking the Rochester Half Marathon (which she's not totally sure she will do yet).

On the way back, I threw in four miles at a somewhat faster speed (around 8:30/mile). I did 2x1mile with a real slow mile recovery, then 1x2mile for the last 2 miles of the run.

Morning run on the Hojack trail. From Klem Rd to Holt, then headed back up to Lake, and returned to Klem.

Third time running with these new shoes (Asics Gel Kahana 2) and I really like them. Especially for $50 shoes.

Very easy run from OCD fitness center with Sue D. From Canal Ponds, to Long Pond to pick up the canal path, then west to Henpeck Park and back. Sue has a lot of ability but runs extremely infrequently (usually only when someone asks her to), so she wasn't in the best of shape. Still, she did OK considering how seldom she runs.

Afternoon dog walk in Ellison Wetlands.

Short morning run. Three objectives: 1. Help my legs recover from yesterday's 18-miler; 2. Try out my new running shoes; and 3. Give the dogs some running time on a cool morning.

Felt pretty good, better than I expected the day after an 18-miler. I liked the new shoes (on sale at Dick's for $50 if anyone is interested in trying this model). I've had three pair of Asics Gel Kahana; they appear to be phasing that model out and replacing it with Gel Kahana 2, which looks different and has a totally different tread pattern. So I was unsure of whether I'd like the updated model, and happy to report that based on a very short run, they seem fine.

Ran the Hojack trail, from Lake to Vosburg and back. The canines, Homer and Hazel, both did fairly well, although they were quite happy to stop for water around halfway back, where they can get down to a creek.

Averaged 9:10/mile on the way out (slightly downhill), and 8:35/mile on the way back. Started running faster after my legs loosened up a bit.

Long run, on the canal, with Anne. Second to last long run prior to Rochester Marathon. Ran from Shoen Place to just past Lyndon Rd bridge and back.

Put in one mile at somewhat faster than marathon race pace (8:30), at around the 16th mile mark.

We took around 6 walking breaks (time and distance of the breaks included in the time and distance reported). When running, our pace was generally around 9:30/mile.

Generally felt OK; better than my last long run that was only 14 miles, at least.

Pleasant morning, low 60's, mostly overcast.