Training Log Archive: RLShadowIn the 30 days ending Sep 30, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||
Sunday Sep 30, 2007 #
Running hills 52:40 [4] 5.0 mi (10:32 / mi) +656ft 9:22 / mi
max:160 weight:169.5lbs shoes: Asics Gel Kahana - screw shoes
Ellison Wetlands. Empire Blvd to Old Browncroft and back. I ran pretty hard, and was happy to find that I could run up nearly every hill without walking (only one exception). I haven't done this run in a while, but I recall that back in the summer, I was doing this route in around 60 minutes, so I was surprised that I did quite a bit under that. Of course, being cooler certainly helps a lot.
Saturday Sep 29, 2007 #
Course setting 2:20:00 [2] 7.5 mi (18:40 / mi) +492ft 17:34 / mi
weight:173lbs shoes: Adidas Yukon Trail
Setting out controls for Dryer Rd meet. A lot of walking but with a fair amount of running mixed in.
Thursday Sep 27, 2007 #
Running warm up/down 28:40 [1] 2.7 mi (10:37 / mi)
weight:171lbs shoes: Adidas Yukon Trail
Warm up for interval workout.
Running intervals 12:40 [4] 2.0 mi (6:20 / mi)
shoes: Adidas Yukon Trail
Interval workout on Woodland Lane, with Anne (her first try at intervals).
Me: 8x400 meters, average 95, fastest 88, slowest 103
Anne: 8x400, average 1:55 (slowest 1:56, fastest 1:54, she was amazingly consistent for someone who never ran intervals before).
Me: 8x400 meters, average 95, fastest 88, slowest 103
Anne: 8x400, average 1:55 (slowest 1:56, fastest 1:54, she was amazingly consistent for someone who never ran intervals before).
Running warm up/down 4:20 [1] 0.45 mi (9:38 / mi)
shoes: Adidas Yukon Trail
Cool down after intervals.
Monday Sep 24, 2007 #
Running 35:35 [2] 3.7 mi (9:37 / mi)
shoes: Asics Gel Kahana - screw shoes
Still in Laguna Niguel, Calif (last full day). I was starting to get worn out from all the hills around here, and it's very tough to find anywhere to run that is NOT hilly. So when Cheryl said this morning that she wanted to go for a walk on the beach, and would I like to come along to run, it seemed like a nice way to get in a flat run. Thus, that's what we did.
We were on a section of the shore where there is a beach that stretches for a bit less than 2 miles. Running on sand is definitely more tiring than on other surfaces, which is no surprise. For about 2/3 of the run, I had my running shoes on, and I stuck to the part of the beach near the ocean, where it was reasonably hard. There were a number of other runners there, and that seemed to be the general approach most took.
Then after a little less than 3 miles, I decided to take my shoes off and run barefoot, for the last mile. That was fun in a way, but wore out my feet a lot faster than having shoes on. A nice thing about being barefoot is that I didn't mind when the waves lapped up and I found myself in ankle deep surf.
We were on a section of the shore where there is a beach that stretches for a bit less than 2 miles. Running on sand is definitely more tiring than on other surfaces, which is no surprise. For about 2/3 of the run, I had my running shoes on, and I stuck to the part of the beach near the ocean, where it was reasonably hard. There were a number of other runners there, and that seemed to be the general approach most took.
Then after a little less than 3 miles, I decided to take my shoes off and run barefoot, for the last mile. That was fun in a way, but wore out my feet a lot faster than having shoes on. A nice thing about being barefoot is that I didn't mind when the waves lapped up and I found myself in ankle deep surf.
Sunday Sep 23, 2007 #
Running 1:36:00 [3] 10.3 mi (9:19 / mi) +853ft 8:39 / mi
max:155 shoes: Asics Gel Kahana - screw shoes
I ran from Cheryl's sister Kay's, to the Salt Creek canyon trail, all the way down to the ocean. Lovely waterfront, where it comes out. Lots of surfers out today. It was 5 miles to the waterfront. I rested / hung around, just taking in the scene, for about 15 minutes, then started running again, but instead of heading straight back, I ran right down to the waterfront and ran along the beach (on the harder packed sand) for maybe a total of a half mile, then headed back. Kay's place is almost exactly 500 feet elevation, and the path from her house to the ocean isn't a continuous downhill (one section with some significant ups and downs), so I'm estimating that my total climb was around 800 feet or so.
I wound up doing 10.3 miles mostly running (walked on some of the steeper uphills on the way back, but I guess not too much because my average pace going back was 10 minutes per mile), then when I was around 0.7 miles from Kay's, I decided that my running energy was depleted and I walked that last distance.
The weather was nice; sunny, 60 degrees when I left, 64 degrees when I got back. Tons of people on the path, mostly walkers, a few bikers and other runners. I felt reasonably good although I sense that I'm not recovered from the marathon, in terms of general energy. No muscle soreness though.
I wound up doing 10.3 miles mostly running (walked on some of the steeper uphills on the way back, but I guess not too much because my average pace going back was 10 minutes per mile), then when I was around 0.7 miles from Kay's, I decided that my running energy was depleted and I walked that last distance.
The weather was nice; sunny, 60 degrees when I left, 64 degrees when I got back. Tons of people on the path, mostly walkers, a few bikers and other runners. I felt reasonably good although I sense that I'm not recovered from the marathon, in terms of general energy. No muscle soreness though.
Walking warm up/down 11:30 [1] 0.7 mi (16:25 / mi) +82ft 14:47 / mi
shoes: Asics Gel Kahana - screw shoes
Walking that last portion back to Cheryl's sister's, after using up my running energy alotment for the day.
Friday Sep 21, 2007 #
Running 1:00:00 [4] 5.65 mi (10:37 / mi) +1312ft 8:42 / mi
max:160 shoes: Adidas Adizero XT
Crystal Cove State Park, California (just north of Laguna Beach). Ran on trails in the El Moro canyon wilderness area. Great views of the ocean and the mountains. Area was very hilly, with many sustained uphills equivalent to what we encountered on Pike's Peak.
This area is popular with mountain bikers, hikers, and runners. I was told that there are group runs here Saturday mornings, which I might try to tag along with tomorrow.
This area is popular with mountain bikers, hikers, and runners. I was told that there are group runs here Saturday mornings, which I might try to tag along with tomorrow.
Thursday Sep 20, 2007 #
Running 42:30 [3] 4.4 mi (9:40 / mi) +492ft 8:44 / mi
shoes: Asics Gel Kahana - screw shoes
First run since the marathon. From Cheryl's sister's house in Laguna Niguel, Calif. Took the trail from near her house, heading uphill rather than down towards ocean. Very hilly, some quite steep. Great views from some of the high points on the trail.
No muscle soreness or blister issues at all. However, I felt a little less energetic than normal, so I'm sure I haven't fully recovered from the marathon yet, which is to be expected. It felt good to be running again, and to have nothing hurt when I did.
There's a group from Fleet Feet running tonight from the harbor at 6 pm; I'm debating whether to join them or not. I was told that the paces range from 7 minutes per mile to walking pace, so I should be able to fall in with a group where I could do a relaxed pace.
No muscle soreness or blister issues at all. However, I felt a little less energetic than normal, so I'm sure I haven't fully recovered from the marathon yet, which is to be expected. It felt good to be running again, and to have nothing hurt when I did.
There's a group from Fleet Feet running tonight from the harbor at 6 pm; I'm debating whether to join them or not. I was told that the paces range from 7 minutes per mile to walking pace, so I should be able to fall in with a group where I could do a relaxed pace.
Wednesday Sep 19, 2007 #
Note
Interesting coincidence --
When reading the write-up about the Rochester Marathon, I noticed that the men's half-marathon winner, in a nice time of 1:12, was from Laguna Niguel, California, which was of interest because that's where Cheryl's sister lives, and where I was headed the day after the marathon. The paper noted that he was a 1998 graduate of one of the Greece high schools (Athena?), and that he coached cross country at the Laguna Hills high school.
When I arrived here in California, I started looking around for something interesting to do this coming weekend, either orienteering or running. I found that neither the San Diego orienteering club nor the Los Angeles club had a meet scheduled for this weekend, so I was out of luck on that count. My next try was to see if I could find a running group, kind of like the Oven Door Runners, to join on a run. A quick search turned up a Fleet Feet store about a mile or two from where I'm staying, so I decided to stop in at the store to ask about running groups.
The young man at the store who was working when I stopped in this morning was very helpful, telling me that Fleet Feet had a group than ran Thursday evenings, and another one that ran on Sundays for longer runs. I asked a few questions about the groups, and he gave me some information but then apologized that he wasn't more on top of some of the things I was asking about, and said that he hadn't been paying as much attention to these informal groups for a few weeks because he was coaching cross country at the Laguna Hills high school, and it was a real busy time of the season ...
I then, of course, asked if he was originally from Rochester, and if he was the one who won the Rochester Half Marathon the previous Sunday. He indeed was the one!!
What are the chances that I would have run into him while I was out here?
When reading the write-up about the Rochester Marathon, I noticed that the men's half-marathon winner, in a nice time of 1:12, was from Laguna Niguel, California, which was of interest because that's where Cheryl's sister lives, and where I was headed the day after the marathon. The paper noted that he was a 1998 graduate of one of the Greece high schools (Athena?), and that he coached cross country at the Laguna Hills high school.
When I arrived here in California, I started looking around for something interesting to do this coming weekend, either orienteering or running. I found that neither the San Diego orienteering club nor the Los Angeles club had a meet scheduled for this weekend, so I was out of luck on that count. My next try was to see if I could find a running group, kind of like the Oven Door Runners, to join on a run. A quick search turned up a Fleet Feet store about a mile or two from where I'm staying, so I decided to stop in at the store to ask about running groups.
The young man at the store who was working when I stopped in this morning was very helpful, telling me that Fleet Feet had a group than ran Thursday evenings, and another one that ran on Sundays for longer runs. I asked a few questions about the groups, and he gave me some information but then apologized that he wasn't more on top of some of the things I was asking about, and said that he hadn't been paying as much attention to these informal groups for a few weeks because he was coaching cross country at the Laguna Hills high school, and it was a real busy time of the season ...
I then, of course, asked if he was originally from Rochester, and if he was the one who won the Rochester Half Marathon the previous Sunday. He indeed was the one!!
What are the chances that I would have run into him while I was out here?
Walking 1:00:00 [0] 2.5 mi (24:00 / mi) +66ft 23:25 / mi
shoes: Asics Gel Kahana - screw shoes
Estimated total time and distance of three fairly easy walks, while in Joshua Tree National Park or on our way there.
Walking 1:35:00 [2] 3.0 mi (31:40 / mi) +984ft 24:10 / mi
shoes: Asics Gel Kahana - screw shoes
Cheryl and I climbed a relatively small mountatin in Joshua Tree National Park (Mt. Ryan). The peak was around 5400 feet, with a 1.5 miles one-way distance and a bit more than 1000 feet vertical gain. Nice climb, great views, and strenuous enough to actually call it a bit of a workout.
Cheryl was kind of funny -- after a couple of tenths of a mile and about 150 feet of vertical, she was complaining about how hard it was and how there was no way she could make it all the way to the top. So I said, that's fine, let's go as far as she feels like, maybe we could have a goal of going half way, 0.75 miles. She was OK with that. The more we climbed, the more energy she seemed to get, and when we hit the .75 mile mark, I suggested we turn around, but she wanted to go further. Anyway, we wound up getting to the top, and she really had no big problem doing so. It just took a bit of a warmup for her to convince herself that she could do it.
Cheryl was kind of funny -- after a couple of tenths of a mile and about 150 feet of vertical, she was complaining about how hard it was and how there was no way she could make it all the way to the top. So I said, that's fine, let's go as far as she feels like, maybe we could have a goal of going half way, 0.75 miles. She was OK with that. The more we climbed, the more energy she seemed to get, and when we hit the .75 mile mark, I suggested we turn around, but she wanted to go further. Anyway, we wound up getting to the top, and she really had no big problem doing so. It just took a bit of a warmup for her to convince herself that she could do it.
Tuesday Sep 18, 2007 #
Walking 1:00:00 [1] 3.0 mi (20:00 / mi) +164ft 19:01 / mi
shoes: Asics Gel Kahana - screw shoes
Laguna Niguel, California. Easy walk with Cheryl on a path the runs from near her sister's house, down through an undeveloped valley and eventually to the ocean. Walked about a quarter of the way to the ocean, then returned. Quads felt much better than yesterday, but still a bit uncomfortable going downhill. Blister, which was very noticeable yesterday, was barely bothering me today. So recovery from the marathon seems to be going well. Will probably do a longer walk tomorrow and then try running on Thursday.
Monday Sep 17, 2007 #
Note
Travel day, to southern Californina (near Laguna Beach), visiting Cheryl's sister and brother in law for about a week. Sitting on a 4-hour flight (from Cleveland to San Diego) turned out not to be very pleasant the day after the marathon!
Sunday Sep 16, 2007 #
Running race 3:53:35 [5] 26.2 mi (8:55 / mi)
max:160 weight:170lbs shoes: Saucony Excursion TR2
Rochester Marathon. Anne and I successfully completed it, near our target times. I was hoping for around 4 hours, and came in a little under. She was hoping for something in the 4:45-5:00 range and finished in 4:49. (My time and her time are unofficial, don't know what the chip times are yet.)
Couldn't ask for better weather. Very cool (cold) waiting around for the start. Wore disposable gloves for around the first 6 miles or so due to the chilly temperatures, then ditched them. Temperature was close to perfect from that point on.
I found I picked up the pace slightly over the last 8 miles or so, as I was feeling fairly sure that I was going to finish OK and didn't have to be overly conservative to make sure I didn't break down or hit the wall. I have to figure it out, but I think I averaged around 8:30-8:35 for the last 8 miles, which included running the 26th mile in 7:55.
Couldn't ask for better weather. Very cool (cold) waiting around for the start. Wore disposable gloves for around the first 6 miles or so due to the chilly temperatures, then ditched them. Temperature was close to perfect from that point on.
I found I picked up the pace slightly over the last 8 miles or so, as I was feeling fairly sure that I was going to finish OK and didn't have to be overly conservative to make sure I didn't break down or hit the wall. I have to figure it out, but I think I averaged around 8:30-8:35 for the last 8 miles, which included running the 26th mile in 7:55.
Walking warm up/down 1:20:00 [1] 2.8 mi (28:34 / mi)
shoes: Saucony Excursion TR2
Walking with a little running after the marathon. I walked back to the 25-mile mark to wait for Anne and then ran in most of the last 1.2 miles with her. Plus some general walking around the finish area to try to keep from tightening up too much.
Saturday Sep 15, 2007 #
Running 21:00 [1] 2.1 mi (10:00 / mi)
shoes: Asics Gel Kahana - screw shoes
Very easy run with Anne, in Highland Park area before we reported for start/finish duty at the Highland Park O meet. Getting ready for marathon tomorrow.
Friday Sep 14, 2007 #
Course setting 1:30:00 [1] *** 3.3 mi (27:16 / mi) +328ft 24:56 / mi
Course setting at Ganandagon and Dryer Rd.
Wednesday Sep 12, 2007 #
Mapping 3:45:00 [1] 2.7 mi (1:23:20 / mi) +492ft 1:11:04 / mi
shoes: Asics Gel Kahana - screw shoes
Mapping more trails at Dryer Rd Park, with the assistance of Karl.
Course setting 1:35:00 [1] 3.3 mi (28:47 / mi) +328ft 26:19 / mi
shoes: Asics Gel Kahana - screw shoes
Checking out possible control locations at Dryer and Ft. Hill.
Running 34:38 [4] 4.5 mi (7:42 / mi)
max:160 weight:170.5lbs shoes: Adidas Adizero XT
Short but fairly fast run. Last real workout before the marathon. (Planning on resting Th and Fri, then running two very easy miles on Saturday.) Ran from home, to Maple, to Rt. 104 bike path, to 5 ML Rd, and return. Average pace on way out was 7:55/mile, on way back was 7:28/mile. Felt pretty good, although heart rate at the end was higher than I usually get to.
Tuesday Sep 11, 2007 #
Running 39:10 [1] 4.25 mi (9:13 / mi) +98ft 9:01 / mi
max:110 weight:173lbs shoes: Asics Gel Kahana - screw shoes
Another tapering run. Short and easy. Pulse didn't get above 110. Home to Maple to Rt. 104 path to Gravel to Klem to Maple and back home.
Walking 15:00 [1] 0.7 mi (21:25 / mi)
shoes: Asics Gel Kahana - screw shoes
Some walking at the end of the easy run.
Monday Sep 10, 2007 #
Running 38:20 [1] 4.07 mi (9:25 / mi)
weight:173lbs shoes: Saucony Excursion TR2
Short, slow run as part of tapering for marathon. With Anne. From home, up Maple to Klem, to Van Alstyne, turned around after about 2 miles, and back home.
Saturday Sep 8, 2007 #
Orienteering 1:44:26 [4] *** 6.06 mi (17:14 / mi) +1050ft 14:48 / mi
spiked:12/18c shoes: Adidas Yukon Trail
Powder Mills Red course.
Distance is the distance covered per GPS. Straight-line distance was 6.1 km.
Did really badly. When I saw the clue sheet and saw that there were 18 controls, I mentioned to Anne and Paul with whom I road down, "That gives me 18 chances to mess up", and I certainly took advantage of all of the opportunities to do so!
Did OK on 1 and 2, then took the non-swamp route to 3 which I am certain was a mistake, because it involved some climb and was slow going in spots, not to mention more distance. Had trouble with 4, probably lost a good 5 minutes or more, I see that it might have been misplaced but I don't look at that as a real good excuse because I was sloppy anyway. I did find the rootstock with the streamer but no control, didn't know what to do so I climbed back UP the hill (just what I needed was more climb on the course) to try to find an attack point. Finally, with the aid of some other orienteers, I found the flag. I was particularly chagrined to have this much trouble on a control that was shared with Yellow!
Did OK on 5, 6, and 7, but then didn't read the contours coming out of 7 and climbed more than I needed to (again). OK on 8, but took a very non-optimum route to 9. Found it OK but once again climbed more than I needed to and went slower than I should have. OK on 10, 11, and 12, just slow going, paying a lot of attention to the map to avoid another major screw up. OK on 13 but again didn't pay enough attention to the contours and climbed more than I needed to.
Took a longer but dry route to 14, then made a strategic mistake in choosing a route to 15 (went a more roundabout way to try to minimize climb, but then realized I really didn't reduce the climb, I just ran further -- real smart). It looked on the map like 15 was a bit further north than it actually was, so I wound up missing it and continuing north along the shore looking for it. I bet I lost 5 minutes on it, really dumb because it was so readily visible. Was distracted by someone else coming in around the same time and took a slightly different route into the control than I might otherwise have taken, but that's no excuse. Also lost time coming out of 15, trying to be clever and save some climb but it didn't work.
OK on 16, just slow going climbing up the hill. Then my mind must have been totally disengaged because I got on the wrong trail and lost a lot of time getting to 17. All in all, one of my worst orienteering days in a long time. But it was a good physical workout at least! And with the exception of #4, I could tell in retrospect where I messed up and what I should have done instead, so hopefully some learning happened.
Distance is the distance covered per GPS. Straight-line distance was 6.1 km.
Did really badly. When I saw the clue sheet and saw that there were 18 controls, I mentioned to Anne and Paul with whom I road down, "That gives me 18 chances to mess up", and I certainly took advantage of all of the opportunities to do so!
Did OK on 1 and 2, then took the non-swamp route to 3 which I am certain was a mistake, because it involved some climb and was slow going in spots, not to mention more distance. Had trouble with 4, probably lost a good 5 minutes or more, I see that it might have been misplaced but I don't look at that as a real good excuse because I was sloppy anyway. I did find the rootstock with the streamer but no control, didn't know what to do so I climbed back UP the hill (just what I needed was more climb on the course) to try to find an attack point. Finally, with the aid of some other orienteers, I found the flag. I was particularly chagrined to have this much trouble on a control that was shared with Yellow!
Did OK on 5, 6, and 7, but then didn't read the contours coming out of 7 and climbed more than I needed to (again). OK on 8, but took a very non-optimum route to 9. Found it OK but once again climbed more than I needed to and went slower than I should have. OK on 10, 11, and 12, just slow going, paying a lot of attention to the map to avoid another major screw up. OK on 13 but again didn't pay enough attention to the contours and climbed more than I needed to.
Took a longer but dry route to 14, then made a strategic mistake in choosing a route to 15 (went a more roundabout way to try to minimize climb, but then realized I really didn't reduce the climb, I just ran further -- real smart). It looked on the map like 15 was a bit further north than it actually was, so I wound up missing it and continuing north along the shore looking for it. I bet I lost 5 minutes on it, really dumb because it was so readily visible. Was distracted by someone else coming in around the same time and took a slightly different route into the control than I might otherwise have taken, but that's no excuse. Also lost time coming out of 15, trying to be clever and save some climb but it didn't work.
OK on 16, just slow going climbing up the hill. Then my mind must have been totally disengaged because I got on the wrong trail and lost a lot of time getting to 17. All in all, one of my worst orienteering days in a long time. But it was a good physical workout at least! And with the exception of #4, I could tell in retrospect where I messed up and what I should have done instead, so hopefully some learning happened.
Friday Sep 7, 2007 #
Mapping 4:10:00 [1] 3.5 mi (1:11:25 / mi) +656ft 1:00:39 / mi
shoes: Adidas Yukon Trail
Field checking Dryer Road Park, with Karl Kolva's assistance. He has a 2-person system that seems to be pretty accurate for mapping trails; unfortunately, it is very slow, so in 4 hours today, we probably got about 20% of the trails covered. The GPS tracks from Rob helped a lot. In many cases, we were pretty much confirming what the tracks said, in which case we should have gone faster than we did. In other cases, things were a bit different. In one case, way different, but we figured out that our field checking was what was off, not the GPS tracks, and we re-did the trail. To get a usuable map for the upcoming meet, I'm going to be relying much more on Rob's tracks as opposed to covering all of the trails at the pace that Karl and I did this morning. Especially for trails like the Owl's Maze which really isn't very useful for anything (not for navigation, not for getting from point A to point B, and not for control placement).
Wednesday Sep 5, 2007 #
Running long 3:03:00 [2] 17.0 mi (10:46 / mi) +262ft 10:37 / mi
weight:168lbs shoes: Saucony Excursion TR2
Last long run before Rochester Marathon. With Anne. Left from my house, to Maple, Klem, Bay, Lake, Hojack Trail to North Ponds Park, 250, Orchard, Holt, Klem, Hard, Hojack Trail to Lake Rd, Lake, Bay, Backus, DeWitt, to home. Many walking breaks, especially during the last half of the run, but it seemed a little less time spent walking than our last long run. The distance and times include the walking breaks.
Tuesday Sep 4, 2007 #
Running 1:11:00 [3] 6.6 mi (10:45 / mi) +492ft 10:03 / mi
weight:171lbs shoes: Adidas Adizero XT
Running trails at Fort Hill and some of Ganandagon to obtain GPS tracks to confirm previously mapped trails, now that Rob has shown me how to get tracks from the Forerunner into a form usable in OCAD.
Monday Sep 3, 2007 #
Course setting 1:25:00 [1] 3.5 mi (24:17 / mi)
shoes: Adidas Yukon Trail
Course setting at Fort Hill and Ganandagon.
Sunday Sep 2, 2007 #
Running 57:17 [4] 7.27 mi (7:53 / mi)
max:150 weight:170lbs shoes: Saucony Excursion TR2
Medium-length, semi-fast run on the canal. Started at the east end of Cobb's Lane, and ran east for about 30 minutes, then return. Average pace going out was 8:06 per mile, average pace coming back was 7:37 per mile. Felt pretty good, but it helped that the weather was very nice for running.
Mapping 1:30:00 [1] 2.5 mi (36:00 / mi) +328ft 32:01 / mi
shoes: Saucony Excursion TR2
Field checking at Fort Hill. I think it is pretty complete, so now I'll start drafting it into OCAD. Based on experience, another visit or two will be needed to clean up a loose end here or there.
Saturday Sep 1, 2007 #
Running long 2:57:30 [2] 16.4 mi (10:49 / mi)
slept:5.0 weight:170lbs shoes: Asics Gel Kahana - screw shoes
Long run with Anne, on the Rochester Marathon course from around mile 18.5 (the canal path at Winton) to the finish at Frontier Field, and back. With a little extra thrown in at the end (ran to Lock 33 and back to Winton). Many walking breaks. I was on less than normal sleep (got to bed around 2 am after playing at Johnny's last night), and it was the first long run that Anne has done since being out of action nearly a week due to illness. She may have to drop back to do the half marathon instead of the full; she has until Sept. 10 to decide.