Conversational Run at Casey Park, Ontario

I went back to Casey Park today to run laps with a friend.  We did the little two mile loop and stopped each lap to drink some water.  We definetely didn't push the pace too hard since we both did long runs yesterday.  We just ran at a nice, conversational pace.  It felt good.  It's amazing how much faster the miles go by when there is someone there to distract you.

My hips are still a bit sore, but feeling a whole lot better.  My foam roller has really been helping.  I've also been using a lacrosse ball to dig in and massage the area. 

Long Run Today

Today I set out on a long, easy run.  I didn't feel like driving so I ran on the streets on Irondequoit.  In total I covered 18.3 miles (30 km) in three hours and three minutes.  I practiced run/walking some more.  I ran 25 minutes, aiming for a 9-9.5 minute per mile pace, then walked briskly for 5 minutes.  My overall pace was slightly better than 10:00 per mile.

I should have gone to a trail since my races will mostly be off road, but running on pavement is better than not running at all.

Remington's Run With Fleet Feet

Last night's Remington's Run was a good time. I would recommend it to any runners looking for a relaxed, good time. About 40 runners showed up. They had 2, 3 and 5 mile loops. I ran the 5 miler. About a mile into it I fell into step with a small group and we chatted as we ran easily though the city streets. The watermelon and beer at the finish tasted great.

For the last few weeks I've been having hip pain. The pain is mostly on the right side. I've been using the foam roller to smooth it out. The good news is that I had very little discomfort in my right hip. The bad news is that the pain in my left hip is more noticeable now. I really have to start rolling both sides.  It should resolve itself soon.  Until then Advil and the roller are my best friends.

Quaker Pond Trail Loop - Mendon Ponds

Tonight I went for a run with a friend on a trail I've never done before.  She's coming back from an injury so the plan was to do a few miles on a nice, easy path.  I read through the Monroe County website and found the description on the Quaker Pond Trail Loop at Mendon Ponds.  It said: 

"This is 2.7 mile easy trail over level terrain. Beavers have been active in this area for many years. As you cross the wooden footbridges over moving water, look around for evidence of felled trees, dams, lodges and even a beaver meadow. There are also three observation points offering great views of the pond and waterfowl viewing, especially during migrations. You will see wildflowers, ferns, sedges, rushes, and an interesting variety of shrubs. No pets or horses allowed."

Sounded perfect.  We took the trail with a nice easy pace.  Running on a level trail felt pretty good after all the hills I've been running lately.  We ran easily and chatted.  It was a nice path with good views.  It seemed like we passed deer on every other turn.  There were several momma deer out with their fawns.  Very cute.

What the description of the trail failed to mention was that it leads you through a swamp.  The trail itself was solid, but either side was mush.  It was hot and humid and I expected a lot of bugs, but it wasn't too bad.  I saw a lot of frogs (or toads?) on the path.  Maybe that helped with insect control.

After running 5 miles we started to walk, then decided to walk another loop.  We ended up with five miles of running and 3.25 miles walking.  All together almost two hours on my feet, but very low stress.  By the end of the walk I felt pretty refreshed and I know my body will feel good tomorrow.  I believe taking a walk after a run helps me recover faster. 

Recovery Run Plus

Tonight's plan was to take a little 45 minute, very easy run on the treadmill.  Since I'm not a smart man and don't plan very well it didn't happen that way.  My 45 minutes came to an end at about 9:25 PM.  Big Bang Theory comes on at 9:30.  This is the only show on TV that I have to watch.  I didn't want to miss the beginning on my drive home so I stayed on the treadmill a while longer.

In the end I ran 8 miles in 80 minutes.  This is a very comfortable 10 minute per mile pace, but longer than I expected to go.  Hopefully I won't feel too bad tomorrow because of it.

Nice and Easy Evening Run

I wasn't able to head out for a run today until after the kids went to bed. I planned on taking a nice, easy, one hour run and that is pretty much what I did. I covered a total of 7 miles in 1:07:18, a 9:36 pace.

I started a little tight, most likely because of the fast (for me) run yesterday, but loosened up fairly quickly. After a mile or so I was feeling good and in a nice little groove. I thought about running a little longer but convinced myself to stick to the plan. No sense doing too much, too soon and getting injured. Besides, it's late and I have to be in the office at 8:00 am. Don't you hate when unimportant things like work get in the way of running? Training for an ultra would be so much easier if I was independently wealthy.

As soon as I finish my chocolate milk I'll be headed to the shower, then bed.