Today I returned from a long weekend in Rochester and Fredonia, NY. I stayed on the wagon for the most part, though I missed yesterdays 3-miler for some recording sessions in the folks' barn with Jim. I even got Jim to join me for a run. On Sunday he joined me for the final 4 miles of my 16-miler in Fredonia. I ran the first 12 faster than recommended (8:20/mile), so relaxing the pace with my bro was a nice relief.
| distance | time | Pace | HR Avg. | HR Max |
| 16.29 | 2:21:35 | 8:41 | 132 | 146 |
Over the course of my run, I climbed a fair amount, and still kept the heart rate low. This is a good sign with 11 weeks to go. I experienced sharp ankle pain for a few moments prior to my brief stop to pick up Jim, but that subsided. I had run over 7 hard miles in Rochester with some difficult inclines and winding single track paths which might have led to the soreness.
| distance | time | Pace | HR Avg. | HR Max |
7.05 | 52:30 | 7:27 | 156 | 180 |
Brenda and I had stayed at the Woodcliff Hotel and Spa perched at the top of a steep hill for our friends' wedding (Congrats Ben and Lauren!) which made for an awful return trip on the run. I had "golfed" 9 holes earlier in the day as well adding a good deal of miles on foot Saturday.
Today I went out in Fredonia for 8 before hitting the road. I pushed the pace more and more as the run went on hitting a 7:32 mile at the end. It wasn't intentional, but it felt smooth, and I had a long day on the road ahead of me. Now I get to enjoy some time back home, and just maybe... I'll have a few relaxing days. It was great spending time with friends and family, but it's great to be home.
| distance | time | Pace | HR Avg. | HR Max |
| 8.05 | 1:02:43 | 7:47 | 146 | 165 |
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