Back in NY

Back in Saratoga Springs NY this week.    Been busy helping  my Mom and Dad but managed to get a 20K run in this evening.   Highlight of the night was joining up with a local running groups "Wednesday Night Run" .  I just dropped into the conga line and when they stopped for a break I pipped up " So random running group how far are we going".     They were all over the State Park and at times I had no idea where I was but every now and again I would spot a familiar land mark.   The adventure was fun ...after running the first 2K I decided to run back to the car to get my I Phone so I could take a few pictures .    Threw together this video ...

Last midnight

Last of 7 night shifts.  Logged my final treadmill run of the week logging 14K at a mostly 5:30 pace.   11-12k was done at a 5:00 pace then a gradual cool down ending in a 400 meter walk.  

Working on my 180

12K done early on tonight's shift.   First 10K was at a 5:30 pace then picked it up to a 5:00 pace for a K before beginning a cool down.    When I was running at the faster pace I concentrated on achieving 180 foot falls / minute.    I seem to naturally fall in the 170-175 range at a 5:00 pace and I suspect that a 4:30 pace would more naturally be around 180 but I almost never Run that fast any more.

Longer Lunch and a few race thoughts....

 Snuck in a 10ker this morning on my meal break.  First 5K 5:30 pace  then played a bit ,  5-6K 5:00 pace, 6-7.5K 5:30 pace, 7.5-8.0K 5:00 pace then geared it down 1kmh every 400 meters until I walked the last 400 meters.

 Decided to do the 25K Run at Creemore.    In 2008 I did one loop in 2hrs38min29 seconds.     Way back then I was 47 years old and had never Run an Ultra or a Marathon and this was my 3rd ever trail race.   My B goal is to break that time and my A goal is to get it under 2hrs30min.   I really enjoyed the 14.5K Chase the Coyote Race last Sept.    I averaged a 5:43 pace and it wasn't flat +/- 580 meters  so I think that I am setting a reasonable Creemore Goal.     Another reason for going shorter is the 50 Mile North Face Race at Blue the following weekend!  And another another reason ,  Creemore is fun ,  there is a Keg ,  a River and its very social so less time running and more time to take in all the other stuff!

Almost didnt get er done!

Waited until 4:30 to hit the Gym this morning but I still managed to log a little 5Ker at a normal 5:30 pace.

90%

Almost recovered from PYP.   Back up to my normal 5:30 treadmill pace logging a 5K Run at 3:30 this morning.

April Totals

April -    253.1 km
YTD -  1135.5 km  

One race the PYP 50K.