Sunday, 11/23/2014 to Saturday, 11/29/2014 - Race with Grace 10K

I ran 4 times this week for 27.16 miles

Sunday, 11/23/2014: 10.5 miles, 1;25:41, 8:09 pace, 50F, 62% RH, 9 mph SSW wind, overcast.

Garmin Connect Activity for A clockwise "round the bridge" run

I didn't fiddle around as much this morning and got out around 10AM for a nice and easy clockwise "round the bridges" run. A "round the bridges" run is head over the 104 bridge, north on Lake Ave, down through Turning Bridge, over the O'Rorke bridge, back on Thomas Ave to St Paul Blvd and home via the usual route. The route west of the Genesee is mostly downhill and the route east of the Genesee has some uphills.

I struck up a nice and easy pace and headed out. It was warmer so I wore shorts, calf sleeves, long sleeve tech, hat and high gloves. I carried a 20 oz water bottle and a vanilla HammerGel. I saw runners with winter gear on, lol! The early miles were nice. I took the HammerGel at mile 5.4 and then had a bit of trouble with my left heel. I soldiered onward with a few walk breaks and then just gutted it out. My splits were: 7:57, 7:52, 7:36, 7:31, 8:00, 9:01, 8:54, 8:11, 8:20, 8:09 and 8:13 over the last 0.5 mile.

Meanwhile some official and unofficial runs were going on. The Philadelphia Marathon (news link here) was being held. Tim Dwyer ran a 3:15:47 while Dan Giblin ran a 3:35:45. The JFK 50 Mile Run was held down in Boohsboro, Maryland. Here is a before and after picture of the 3 from Rochester (Steve Levitsky, Kathy Reardon and John Muoio who met up with Angie Kynaveza) who conquered the course plus a view of John's medal and well earned beer. Steve Levitsky wrote a race report in the Canandaigua Daily Messenger, link here.

The bottom pic is on the finishers (l-r): Steve Levitsky, Kathy Reardon, John Muoio and Angie Knyaveza

John's awesome medal and beer

Unofficially, the 2nd Rowe Half and Full Marathon was held. Also unofficially, the 12 mile (or so) Fleet Feet Rocnar was held between Fleet Feet Armory and Fleet Feet Ridgeway to celebrate the 3rd anniversary of Fleet Feed Ridgeway with cake and a sale (of course).

Monday, 11/24/2014: Rest day.

It warmed during the day to 70F in Rochester. A lot of snow in Buffalo melted and raised worries about flooding. The Bills did not disappoint their fans as they routed the Jets, 38-3, at their "home" game in Detroit, link here.

Tuesday, 11/25/2014: Another rest day

I guess I am not the only one that has had trouble getting the motivation to run out in the cold and wind. The Fair Weather Runner herself has trouble, link here. Her suggestions were: register for races (check, already signed up for 12 races in 2015 at last count), snowshoe (thinking about it), crosstrain (thinking about it) and accept the treadmill (trying not to). I do like her last suggestion ... run for pie!

I also helped my darling wife, Christine, haul in all her groceries from Wegmans. Thanksgiving is only 2 days away, you know.

Wednesday, 11/26/2014: The usual "don't run before a race" day.

I was really tired and went to bed at 10AM. I didn't sleep too well but at least I was in bed.

Thursday, 11/27/2014: 2 runs of 1.1 miles and Race with Grace 10K, 28F, 82% RH, 3 mph NW wind, overcast, a real light snow.

I was up early at 6AM so I had plenty to get ready before I left at 7:40AM for today's race, the Race with Grace 10K. Even so I forgot my wallet so I was glad that I had enough gas to get to the race and back. I got to the race around 8AM to get my bib and RwG long sleeve tech. I saw a lot of fast runners (Jmac, Karen Blodgett, Michelle Weiller, Mike Weinpress, Bill Sandow) since this was the last of 12 Rochester Runner of the Year race. I am locked in third with 48 points (6 third place finishes) in my 55-59 age group behind Wilt Alston's 49 and Bill Beyerbach's 52 out of 60 possible points. I would have to place first or second in my age group to move up ... probably not.

Garmin Connect Activity for Warmup before Race with Grace 10K

I got out for a nice and easy 1.1 mile run at 8:17 pace around the parking of the First Bible Baptist Church. I was warm enough to stash my Brook jacket in the Equinox. I wore my tights, a long sleeve tech, short sleeve tech, beanie and heavy gloves along with my New Balance 860 running shoes. I didn't carry a hand bottle or got to the bathroom just before the race (I wish I had). I was a bit chilled but refused to think about it.

I met up with Prem Kumar. He said that he had just signed up for the race this morning and was heading to Philadelphia right after the race. I lined up in my usual spot about 20 feet behind the line and off to the right. And ... we were off!


The race started smoothly with no issues. I moved up carefully past slower runners and let the race come to me. I hit the mile 1 mark at 6:50 which is OK for a 10K. I continued pushing for miles 2, 3 and to the 5K mark (6:57, 7:01 and 21:40). I had some issue during mile 4 (7:35) when I took 2 micro walk breaks to catch my breath. I recovered and continued onward. Wilt Alston passed me and I tried to keep on his tail. We had turned back on Manitou Rd and could see the police car where we turned back into the FBBC parking lot ... way off in the distance a mile away. I got with 10 feet of Wilt a couple of times but couldn't close enough to pass him back. Miles 5 and 6 passed in 7:11 and 7:17. I sprinted as best I could to the finish chute in 6:29 pace. And ... done in with 6.26 miles in 44:28.

Wilt Alston and I about 100 yards from the finish chute.

I quickly got a couple cups of water and then headed in to get some chocolate milk and a banana. I cooled off and looked at the result page. I didn't place so I headed home (actually, RwG goes 10% deep in the age group so I did win a $5 gift certificate to ). So, I did OK. I ran an official 44:29, 7:10 pace, 120th out of 1113, link here. I was 6th out of 65 in my M55-59 age group. link here. My splits were: 6:51, 6:57, 7:01, 7:35, 7:11, 7:17 and 6:29 over the last 0.2 mile. Here are the results for the West Side 30K (I ran the NCA 5K, the Finish Strong 15K and the Race with Grace 10K), link here. I was 4th out of 14 in the male division.

Other races were held on Thanksgiving, of course. The Webster Turkey Trot 4.4 mile run had 2318 finishers, link here. The Webster Turkey Trot 2.5 mile run had 2025 finishers, link here.

A quartet of "turkeys" from the Webster Turkey Trot

Turkey Trot Start

The Newark Turkey Day 5 Mile Run had 138 finishers, link here. Andy Ciaio went out and won his 45-49 age group in 35:40. He mentioned that it was a hilly course. I know from personal experience since I ran this race six times from 2005 to 2010. My darling wife, Christine, still reminds me of this race which she ran in 2009. I had told her that "Newark had no hills". Oops!

My darling wife, Christine, was busy cooking when I got home. A quick bath for her and a quick shower for me ensued before we shared a Happy Thanksgiving supper with my youngest son, David, who was up from Scottsville NY. Happy Thanksgiving to all!!

Friday, 11/28/2014: Rest day.

Saturday, 11/29/2014: Almost another rest day, 9.3 miles, 1:12:35, 7:48 pace, 38F, about a 10 mph wind

Garmin Connect Activity for A "better late than never" 15K

I did make it out for a much needed run after dark. Non runners wouldn't understand but I needed to get out there. So ... I stuck up a nice pace and headed out. I took a different route into the Flats north of my usual route but it was still a 15K. My splits were: 7:39, 7:40, 7:44, 7:44, 7:46, 7:41, 8:10, 7:49, 8:01 and 7:46 over the last 0.3 mile.

Christine and I cocooned all day before I got out ... some hugs and kisses were involved. She thought it was our anniversary and I didn't tell her until much later ... I didn't want to break the moment.