Sunday, 1/23/11 to Saturday, 1/29/11

I ran 4 times this week, 19.1 miles.

Sun, 1/23/11: 3.1 miles, 22:14, 7:10 pace, 9F, partly cloudy, a bit windy, no stops, no pain.


Yes, it was cold, single digit cold! But there was a race ... so we headed down to Powder Mills Park for Polar Cat #3, a 5K. I dressed warmly: 3 tech tops, tights and pants. I forgot my Brooks jacket so I put on my Newark Turkey Day sweatshirt as an outer layer. The race started smoothly, I fell into a groove and held it the entire way. The road was a bit slick but not too bad. I had nothing left at the end. I ran well, 11th out of 46, results here. I was 2nd out of 6 in my age group, results here.

Getting to and from Powder Mill Park was exciting but not the kind you would want! The slick roads almost caught us. On the way down we almost got sideswiped at the 104E-590S split by someone wanted to merge over to 104E without looking. On the way back we almost got hit by a car that lost it on 590N as we tried to merge onto 590N from 490W. Luckily I was able to brake without losing control and watch the car spin in front of us from left to the right off the road. We got home the rest of the way safely.

Later, after a lazy afternoon, we watched the Packers-Bears game and the Steelers-Jets game. Both winning teams built a lead and kept it ... setting up a Packers-Steelers SuperBowl.

Mon, 1/24/11: Rest day. Later in the day, I felt some mild lower ab pain during work so I just took a rest day.

Tue: 1/25/11: Another rest day. I didn't sleep well. As a result I had a headache all day. I probably could have run but I just didn't feel it. I stayed in.

Wed, 1/26/11: 6.5 miles, 52:23, 8:04 pace, 30F, cloudy, really light snow, no stops, no pain.

Garmin Connect Activity for Out to the Zoo and 3 times around the pond

I so needed to run. After a bit I headed out for a nice run. I concentrated on rolling off and stretching out with as many strides as I could instead of plodding. A nice run, nice pace, sweet!

Fri, 1/28/11: 4.1 miles, 26F, no stops, no pain.

I headed down to Fleet Feet for the usual Happy Hou run, only backwards since it was the last Friday night of the month. I ran without my Garmin. I started out slow ... around 8:30 pace, I sped up after the hills ... around 7:45 pace, I guess. It felt good ... a bit tight across my lower abs at first until after a mile or so.

Sat, 1/29/11: 6.385 miles, 48:22, 7:35 pace, 25F, 2 short walks up a hill, mild lower ab pain.


CJ and I headed down to Powder Mill Park for Freezeroo #4, a 6.385 miler. The start was somewhat marred by some idiot who was speeding down Park Rd and hit a runner ... no injuries, thank goodness. Arguments and a wrestling match ensued I was told. The police were called but I don't know what came out of it, if anything. The start was fast ... a 7:10 first mile. The course soon got hilly but did have some good downhills. I did walk for a tiny bit twice to catch my breath. I didn't have anything left at the end and got nipped by Chris W. I did pretty well, 58th out of 215, results here. I was 4th out of 23 in my age group, results here.

Later, after a nice rest and a bit of ice, CJ and I shuffled off to Buffalo for my company's 40th anniversary party. We didn't have anyone to sit with ... but made our own fun.

Sunday, 1/16/11 to Saturday, 1/22/11

I ran 5 times this week, 23.35 miles.

Sun, 1/16/11: 6.7 miles 59:57, 8:57 pace, 19F, cloudy, windy with a wind chill, no stops, no pain.

Garmin Connect Activity for Out to get the Sunday paper via the Zoo and 3 times around the pond

I got out the door around 9:30AM. The first step is always the hardest ... especially with it's cold and windy. I took it slow out to the Seneca Park Zoo and then 3 times around the pond. On the way back I stopped to get the Sunday paper from the two guys who sell it from the back of a minivan near the Dunking Donuts. A hot chocolate was very welcome when I got inside!

Lazed around the rest of the day ... watched the Bears-SeaHawks, then Jets-Patriots, converted some albums to MP3s. It's amazing how some of my albums have just one good song on them.

Mon, 1/17/11: Rest day.

It was COLD this morning ... -4F! It did warm up during the day to above 20F but definitely a cold start. After a long Monday of work CJ and I eventually did our laundry.

Tue, 1/18/11: 6.2 miles, 50:23, 8:09 pace, 40F, light mist, no stops, no pain.

Garmin Connect Activity for FF Cobbs run, 3 Y's

I headed down to Fleet Feet for the usual Cobbs Hill run. I started out slow up the slushy Monroe Ave sidewalk, then amped it up a bit up and down the 3 Y's, then back down. CJ and I missed connecting up before I headed out so she missed the workout.

Wed, 1/19/11: 2.8 miles, 29:48, 10:31 pace, 25F, light snow, walked a few hills, no pain until after.


CJ and I headed down to Cobbs Hill for Snow Cheap #3. This time I remembered my YakTrax Pros. I started out a bit slow but soon picked out a groove. There wasn't as much ice but a lot more snow than I expected. Running through 4 to 6 inches of snows is hard work. I appreciated the hard packed snow! I did well, 30th out of 115, results here. I was 2nd out of 10 in my age group, results here. I won a Fleet Feet white hat at the post race raffle. Afterward I had some lower ab pain so I sat down with an ice pack while I watched the Lakers play the Mavericks on ESPN. I don't get to watch the Lakers very often ... the Mavericks ended their 6 game losing streak on the strength of a 30-17 3rd quarter. Interesting media notes about Kobe and the Lakers, link here. Even though the Lakers have won 8 out of their last 10, they are only 5-6 against teams with winning records this season so far.

Fri, 1/21/11: 4.15 miles, 33:44, 8:08 pace, 16F, cloudy, windy, 2 traffic stops, no pain.

Garmin Connect Activity for FF Happy Hour run

Sure, it was 16F, windy with a wind chill around 0F or below, did CJ and I stay in with our feet up? No ... we headed down to Fleet Feet for the usual Happy Hour run along with around 30 other crazy runners. I bought a pair of running gloves before we headed out. The field test went well, they kept my hands a lot warmer than my old mittens. I can also use them while I am driving. I headed out a bit hard like usual. A couple kept pace with me, one was lost on Cobbs Hill drive, the other toasted me on the run down Monroe Ave. A faster runner on a Friday night ... interesting! CJ walked 2 miles! All in all, sweet! Something a lot of other people would not even consider ... but the Winter Warriors just go out and do it! Sweet!

Sat, 1/22/11: 3.5 miles on the treadmill.

CJ and I managed to make it out to Planet Fitness. I ran 3.5 miles on the treadmill, did a short upper body circuit and a bit on the bike. CJ did 23.4 miles on the bike. Later, after a supper of leftover chicken and pork, we watched The Bourne Identity.

Sunday, 1/9/11 to Saturday, 1/15/11

I ran 5 times this week, 27.7 miles.

Sun, 1/9/11: 6.8 miles, 20F, windy, 1 stop, mild left hip pain.

It was cold outside and warm inside. Part of me wanted to just stay inside. But the part of me that needed to run won out. I got out around 9:45AM. I wore the usual plus my YakTrax Pros. I ended up at the Seneca Park Zoo and ran around the pond three times. I forgot to turn on my Garmin until I was past the pedestrian bridge. I ran nice and easy, maybe 8:40 pace. I warmed up after a while, but the wind was still chilly and brisk! I felt some mild left hip pain. I think I will start wearing my IT Bands again.

Mon, 1/10/11: Rest day.

CJ and I spent a relaxing evening at home. I fiddled with my USB turntable. Who knew that Audacity defaults to recording in Mono? Luckily, I only recorded an album (The Cars - Panorama) and a half (Pat Benatar - Seven the Hard Way) before I figured out that this was wrong and how to set it to stereo.

Tue, 1/11/11: 6.2 miles, , 8:07 pace, 20F, clear, a bit windy, no stops, no pain.

Garmin Connect Activity for FF Cobbs Hill run, 3 Y's

CJ and I went down to Fleet Feet for the usual Cobbs Hill run. The sidewalk on Monroe Ave was the usual ice/snow mix. I ran a bit hard, a bit slow 8:07 pace. CJ walked/ran 3.3 miles, 16:39 pace. I got my first Winter Warrior swag, a Puma keychain with a light.

Then we headed out to Henrietta to see the movie "Hood to Coast". A pretty good running movie about the 1000+ teams that run the 196 mile Hood to Coast relay.

Wed, 1/12/11: Rest day.

CJ and I spent a relaxing evening together. I converted the album Aerosmith - Get Your Wings to MP3.

Thu, 1/13/11: 6.5 miles, 53:31, 8:14 pace, 19F, clear, a bit windy, 1 stop at the top of the hill, no pain.

Garmin Connect Activity for Out to the Zoo and three times around the pond

I needed to run, I wanted to stay on the couch ... so after a bit I went out. I put on my YakTrax Pros and headed out to the Seneca Park Zoo and around the pond three times. I ran nice and easy, trying to concentrate on my stride. It was a bit cold at the start but I warmed up by mile 2.

I went to bed at 10PM which is highly unusual for me. I needed sleep and wake up without the alarm at 6:30AM very refreshed.

Fri, 1/14/11: 5.1 miles, 40:53:, 7:57 pace, 18F, clear, calm, 1 stop, no pain.

Garmin Connect Activity for FF Happy Hour run + 1 loop

I went down to Fleet Feet for the usual Happy Hour run, I added a loop around around the Cobbs Hill reservoir. I ran nice and easy, but still fast I guess.

Sat, 1/15/11: 3.1 miles, 22:24, 7:14 pace, 25F, cloudy, light snow, no stops, no pain.



I headed out to Camp Eastman for Freezeroo #3 without my Garmin, I made up a map using RunningAhead to show the course. I had not run this race in 4 years. It was just as twisty as I remembered it. There was a light snow falling, the roads were greasy and slick, with not much traction. I just ran, tried to let not too many people pass me, didn't have much left at the finish. I was 45th out of 239, results here. I was 5th out of 34 in my age group, results here.

A lazy afternoon ensued. I recorded more albums to MP3 ... Bad Company's Straight Shooter and Aerosmith's Draw The Line. I also watched a bit of Steelers-Ravens and Packers-Falcons with some classic Arnold in Predator. Then I stayed up late and watched Matthew Broderick in Godzilla.

Sunday, 1/2/11 to Saturday, 1/8/11

I ran 3 times this week, 14.4 miles.

Sun, 1/2/11: Rest day after 2 days of running 19.5 miles.

CJ and I lazed around. We "Bonded" with 3 Bond movies from the BBCAmerica "007 in 11": Dr. No, From Russia with Love and Goldfinger, link to Wikipedia here. Then we watched a bit of Lady Chatterly. We went to bed late and couldn't get to sleep ... so it was a late night. Morning will come early ... coffee will help.

Mon, 1/3/11: Rest day.

The first day back after the New Year. I had wanted to run but ran out of time. I got a free promo code from Redbox so we watched Salt with Angelina Jolie.

I figured out a way to prevent my running journal from getting trashed. I use Microsoft's free SyncToy to back up the Running folder from my flash drive to my hard drive. Then I use SugarSync to back up my hard drive Running folder, since SugarSync will not backup a flash drive. It was kind of cool to watch my Running file being backed up into "the cloud". Now all I have to do it to remember to run SyncToy once a week.

Tue, 1/4/11: 6.1 miles, 48:02, 7:52 pace, 30F, cloudy, a bit windy, real light snow, no stops, a bit of left hip pain.

Garmin Connect Activity for FF Cobbs Hill run, 3 Y's

CJ and I went down to Fleet Feetfor the usual Cobbs Hill run. I ran the usual 3 Y's. I ran a bit hard with my tights. I was a bit astonished with the pace. CJ had to sign up as a Winter Warrior newbie. She walked/ran 1/2 Y, 4 miles. Doubly sweet!

After a nice dinner of rotisserie chicken, leftover Jumpin John rice, leftover sweet potatoes and salad, we watched a NetFlix DVD, The Karate Kid with Jackie Chan. A nice flick!

Wed, 1/5/11: 2.5 miles, 24:24, 9:50 pace, 20F, clear, a bit windy, crawled up some steep hills, no pain.


CJ and I headed down to Cobbs Hill for Snow Cheap #2. It was a bit cold at the start. I started fast but the faster runners passed me after a bit. This course was icy in spots and more hilly than #1. I forgot my YakTrax's so I was pretty careful and didn't fall. I did tweak my left ankle a slight bit plus I have a bit of left side pain, but nothing to worry about. There were some injuries. One man took a fall, suffered a head gash and required a trip to the ER. I saw another woman with an ice pack. I warmed up, passed a couple of runners and finished 37th out of 134, results here. I was 3rd out of 9 in my 50-59 age group, results here.

Thu, 1/6/11: Rest day. CJ and I eventually went out and picked up her car from our mechanic, Russell. He fixed the power steering receiver line.

Fri, 1/7/11: 5.8 miles, 44:35, 7:41 pace, 18F, night, clear, a bit windy, no stops, no pain.

Garmin Connect Activity for FF Happy Hour run + 2 loops

CJ and I went down to Fleet Feet for the usual Happy Hour run. I went the usual 4.1 mile route plus 2 loops around the Cobbs Hill reservoir. I was careful initially for ice on the snow covered roads near Fleet Feet but soon the roads were pretty clear. I ran kind of hard, I warmed up around 2.5 miles. I added 2 loops, then jetted down Monroe Ave. I was quite amazed at my pace ... but maybe I was cold? CJ had asthma due to the cold and turned around at Elmwood Ave.

Sat, 1/8/11: Rest day.

Went out to Newark to see my two youngest kids, then out to Lyons to see my father at the Wayne County Nursing Home. I got back in time to see the end of the Saints-SeaHawks game, link here and all of the Jets-Colts game, link here. A nailbiter for the Jets and a heartbreaker for the Colts!

Sunday, 12/26/10 to Saturday, 1/1/11

I ran 4 times this week, 30.5 miles.

Sun, 12/26: Rest day.

Mon, 12/27: 5 miles, treadmill, 3 miles at 7 mph, 1 mile at 7.5 mph, 1/2 mile at 8 mph, 1/4 mile at 8.5 mph, 1/4 mile at 9 mph.

It was a cold and blustery day, 20F with winds of 10 to 30 mph. I just didn't want to run and be chilled to the bone. CJ and I got out around 5PM to Planet Fitness. I ran 5 miles on the treadmill, Then I rode 2 miles on the bike. CJ rode 23.4 miles on the bike.

Tue, 12/28: 6 miles, 48:38, 8:07 pace, 27F, night, breezy, no stops, no pain.

Garmin Connect Activity for FF Cobb's Hill run, 3 Y's

I went down to the usual Fleet Feet Cobbs Hillrun. I did the usual 6 miles, 3 Y's. The difference was that I wore my new Brooks Nightlife jacket and CW-X Insulator Stabilyx Running Tights. The tights seemed to make a difference, I felt like I could run forever.

I have been reconstructing my running spreadsheet for the past month from a year old backup that I found ... it is finally up to date using my blog. I hereby resolve to make more frequent backups! I joined SugarSync, an online backup which provides 5GB worth of free backup space.

Wed, 12/29: Rest day. I thought of going out for a run but I just didn't feel it.

Thu, 12/30: Rest day. CJ and I went out to the local Wegmans to pick up supplies for our New Year's Eve dinner. We decided to buy 2 live lobsters. Later CJ screamed when she noticed they were looking up at her from the bag!

Fri, 12/31: 12 miles, 1:45:46, 8:48 pace, 48F, left hip pain at the end.
I ran 14 out of 31 days in December, 100.3 miles, 7.2 miles/run.
I ran 159 out of 365 days in 2010, 1038.9 miles, 6.5 miles/run.
I ran 33 races in 2010, 225 miles.

Garmin Connect Activity for Up to Durand Eastman beach

I got out around 11:30AM for the last run of the year. It had warmed up a lot already. I wore my Salamon XT Wings 2 trail shoes, tights, a short sleeve tech top, my Brooks jacket, my Brooks gloves and my orange Fleet Feet hat. It occurred to me that all the running stuff that I wore I had purchased at Fleet Feet. I ran out much harder ... 5 miles at 7:52 pace. I got to the beach at 5.6 miles and took a long walking break. I bonked on the way back as I ran out of energy. As I got closer to home I noticed that my left hip hurt. Maybe I shouldn't have run so far the day before Freezeroo #2.

Anyway, here are some reflections on 2010. My running had its challenges this year. My recovery from hernia surgery in January and breaking my right 5th rib in a fall during the Sehgahunda Trail Marathon around Memorial Day come to mind. But I came back strong recently ... I just put out yearly PRs in the 5K and 5 miles this month. I ran in 33 races, ran 100+ miles 5 out of the past 6 months and reached 1000 miles for the past 3 years.

2010 Trophy Bibs; Flower City Half, Medved Madness 15 Mile, Lilac 10K, Sehgahauda Trail Marathon, Running for the Red 5K, Sauerkraut 20K, Dam Good 14 Mile, Summerfest 12K, Pumpkins in the Park 5K, Polar Cat #1 5K

CJ boiled the two lobsters for dinner. I set the table, made drinks and helped crack the shells. They tasted fabulous! Mmmm! Sounds like a New Year's Eve tradition! I had to use pliers to get the champagne cork off but we toasted to 2011 just seconds after the ball dropped! Sweet! I am so happy that my girlfriend, CJ, is in my life! Happy New Year, everyone!

Sat, 1/1: 7.5 miles, 57:34, 7:41 pace, 50F, cloudy, 1 water stop, 2 mini stops, mild pain in my left hip.

CJ and I headed down to Mendon Ponds Parkfor Freezeroo #2, a 7.5 mile Resolution Run. It was quite warm for New Year's Day. I wore my Brooks Adrenaline GTS10, running tights, a long and short sleeve tech top along with my lucky orange hat and running gloves. I started out fast ... first mile in 7:08, mile 3 in 22:18, mile 5 in 37:10. I walked for 15 seconds or so at the water stop at mile 4, also at mile 5 and going back into the Park. I know that I can walk faster up that hill than running plus I caught a bit of a rest. I passed 2 other runners as I sprinted to the finish line. I felt some mild left hip pain midway through the race ... I ignored it.

I set a lifetime PR by 5 minutes from when I last ran this race in 2009 when it was 8F. Maybe it was the tights, lol! I was 85th out of 367, results here. I was 13th out of 50 in my age group, results here. All the times in the age group results appear to be 13 minutes low. But ... all in all, a sweet way to spend a New Year's Day morning!

CJ and I lazed around the rest of the day. Later she fixed pork chops with apples and stuffing, mashed sweet potatoes, Hoppin John rice, green beans and sauerkraut. Yum, yum!