Sunday, 10/11/2015 to Saturday, 10/17/2015 - Finish Strong 15K

I ran 4 times this week, 26.7 miles.

Sunday, 10/11/2015: A DeWeaver family picnic

Christine and I decided to invite my children up for a indoor picnic. The logistics of this was a bit complicated by the facts the two of the three don't drive. So Christine and I headed down to Newark to pick up my oldest son, Michael, first and then over to Farmington to pick up my daughter, Karen. We got back just as the Buffalo Bills - Tennessee Titans game started down in Tennessee. My youngest son, David, arrived shortly after. Christine busied herself with getting the grill going, cooking the burgers and setting the table with salads and potato chips. We ate just around halftime. The game looked dire when the Bills were down 0-10. But the Bills scored 2 TDs in the 2nd half along with some large runs by their QB, Tyrod Taylor. The Bills won a nail biter, 14-13, links here and here. David left shortly after. I took Michael and Karen back to their respectively homes.

Meanwhile, runners were out and about being awesome. The Chicago Marathon was held, news link here. Tim Dwyer ran a 3:07:54, link here. The Mohawk Hudson Valley Marathon was held, searchable results of 1143 finishers here. The Towpath Breast Cancer Awareness Ride and Run was held down at Mendon Ponds Park with 10, 25 and 50 mile ride options and a 5K run. The Green Monster 50K was held down in Wellsboro PA, 25K results of 205 finishers here and 50K results of 58 finishers, line here. The GVH Pete Gjavin XC Series #3 was held in Northampton Park, results here. Lots of awesomeness went on for sure!

Monday, 10/12/2015: 9.3 miles; 1:17:55; 8:22 pace, 77F, 30% RH, 8 mph SSW wind, overcast

Garmin Connect Activity for A usual 15K

I needed to run so I got out and ran long after work. I didn't get out early so I put on my reflective vest. Even so I had iffy footing on the drainage culvert/road part of Edgemere Drive and the shoulder of Greenleaf Rd on the way back. I took it nice and easy. My splits were: 8:05, 8:11, 8:15, 8:23, 8:38, 8:14, 8:25, 8:34, 8:31 and 8:38 over the last 0.3 mile. I felt great after the run.

Tuesday, 10/13/2015: Rest day.

Wednesday, 10/14/2015: 6.2 miles, 48:08, 7:46 pace, 54F, 58% RH, 12 mph NNW wind, partly sunny.

Garmin Connect Activity for A quick 10K

I decided to keep this run a bit short. The smart money would have been on nice and easy but ... I went with the "pedal to the medal". It felt good to stretch out and just go for it. My race on Sunday is the Moore Than A Race 10K so this was a practice run for that. I have to defend my 2nd overall finish of 45:33 at 7:21 pace after all. My splits were: 7:44, 7:52, 7:57, 7:45, 7:34, 7:46 and 7:17 over the last 0.2 mile.

Thursday, 10/15/2015 and Friday, 10/16/2016: Rest days.

The usual rest days after a hard run and a race the next day. The weather turned colder for the weekend so I spent a bit of Friday night digging out my cold weather running gear of tights, heavy running gloves and mittens along with changing to my bigger running bag.

Saturday, 10/17/2015: 2 runs, 1.8 and Finish Strong 15K, 37F, 75% RH, 8 mph W wind, wind chill 31F, partly sunny.

It was up early for my second Finish Strong 15K. This was my third 15K race of the year (Spring Forward 15K and the Boilermaker 15K). It was 37F so I put on my CW-X tights, a long sleeve tech, a short sleeve tech, beanie, heavy running gloves and sunglasses.

I Googled the directions to the Grace and Truth SportsPark. It was only 11 minutes away but I still had to turn around and find the park entrance from the other direction. No matter ... I was 50 minutes early for the 9 AM start. I got my bib and met up with Mark Herberger for a bit. I got out for a nice and easy 1.8 mile warmup run at 8:36 pace, link here. I ran up N Greece Rd to Camp Northpoint and turned around. I noticed a flag for a Courage Run 5K that looked like it was also being held.

The race director had a bit of fun with us in his pre-race directions by telling us that there was a dome over Edgemere Drive. I chuckled along with everyone else ... we knew it wasn't true and that the wind always seems to come off of Lake Ontario straight out of Canada.


And .... we were off! I quickly got up to pace and settled in. I could see Mark Herberger about 100 yards ahead for most of the race. Mile 1 passed in 7:08 and mile 5 passed in 37:05. I was in the same group of runners for most of the race ... just going ahead and getting passed back from time to time, no worries. I had a bit of trouble just before mile 5 when I felt I just had to walk for a few seconds. I got back up to speed and just tried to keep the same pace the rest of the way. I noticed that the walkers from the Courage Run 5K were coming towards us when I was running on Frisbee Hill Rd. I had some water from one of their water stops in fact. I caught Mark with about 3/4 of a mile to go on Post Ave. Then it was back on N Greece Rd for 0.4 mile. The finish line was almost in sight ... and done in 1:09:41!  I was parched and had three cups of water before I made my way to the Equinox to change out of my wet long sleeve tech and into a hoodie and Brooks jacket.

This race has a good selection of food afterward. I passed on pizza and had sausage, breaded chicken breast, pulled pork and potato salad instead ... yum! I checked the results that were posted outside the tent. I did pretty well, 20th out of 83 in 1:09:38 officially, 7:28 pace, link here. I was 2nd out of 8 in my M55-59 age group ... a distant 2nd to Kevin Clinefelter's 1:02:02. My splits were: 7:08, 7:16, 7:28, 7:24, 7:49, 7:28, 7:32, 7:22, 7:20 and 7:11 over the last 0.4 mile. I did notice that I ran this race 13 seconds than last year. Take that, father time!

BTW, I checked out the results for the Courage Run 5K, link here. There was quite a battle between the first two guys at 18:03.1 and 18:03.2. Wow ... I wish I could have broken 20 minutes back in 2012!

I went home for some well earned coffee and lots of time putting my feet up. I had another race on Sunday so I rested. I did some looking at my race results spreadsheet and saw that it was my fastest 15K of 2015, I did this race 13 seconds faster than last year and only 28 seconds off my PR of 1:09:15 set at the 2012 Spring Forward 15K. Wow!

Sunday, 10/4/2015 to Saturday, 10/10/2015 - Scarecrow 5k

I ran 1 times this week, 13.5 miles.

Sunday, 10/4/2015: 13.5 miles, 1:52:14, 8:19 pace, 1:52:14, 8:19 pace, 50F, 82% RH, 9 mph E wind, mostly sunny

Garmin Connect Activity for A Sunday long run

There were a lot of athletes out there doing stuff. The Rochester Autumn Classic Duathlon was held down in Mendon Ponds Park. The Super Sprint results are here and the F1 results are here.  The St. Peters Episcopal Church Running with the Angels 5k/10K was held down in Henrietta NY; 5k results here and 10K results here. Out of town races were the Wineglass Half and Marathon; links here and here and the Maine Marathon; links for 1766 half finishers here and 850 full finishers here.

 so I went out too. I wanted to do at least a half marathon so I chose my 20K route on Edgemere Drive and then added some distance to get it above 13.1 miles. I took it nice and easy the whole. I had a HammerGel at mile 6. I did clip the inside of both my ankles so I had a spot of blood on both socks when I got done ... oh well. My splits were: 8:14, 8:13, 7:59, 7:56, 7:59, 8:02, 8:58, 8:12, 8:18, 8:22, 8:30, 8:36, 8:28 and 8:53 over the last 0.5 mile.

I had programmed the coffee maker before I left so coffee and relaxation ensued as soon as I got home. I had high hopes when I sat down to watch the NY Giants - Buffalo Bills. The NYG were 2-1, the Bill were 2-1 and the game was at the Ralph. But ... the NYG showed up to play and the Bill showed up to complain and get penalized 17 times with 2 TDs called back. They are most penalized team in the NFL after getting beat 27-14.

Monday, 10/5/2015: Rest day ... needed after a weekend of 9.3 and 13.5 miles.

Tuesday, 10/6/2015: Another rest day after a late night at work.

Wednesday, 10/7/2015: 6.2 miles, 49:04, 7:54 pace, 50F, 94% RH, 3 mph WSW wind, partly cloudy

Garmin Connect Activity for Squeezing in a Morning 10K

I didn't get a run in last night and I had a dentist appointment tonight so I set my alarm for 4:30AM. The alarm went off (shock), I got up, got dressed, had a few grapes and got out in 22 minutes. It was dark, quiet and calm. I started out a bit nice and easy and then picked up the pace. I just did an out and back. I saw three planets (from horizon up; Jupiter, Mars and Venus) and the moon, link here. My splits were: 8:04, 7:48, 7:45, 7:58, 7:56, 7:57 and 7:50 over the last 0.2 mile.

Thursday, 10/8/2015: 8.2 miles, 1:08:00, 8:17 pace, 59F, 59% RH, 8 mph NE wind, partly suny

My Garmin died just before 3 miles while on my 15K route. I started out really nice and easy for the first mile. Then I eased up the pace a bit. I cut the run a bit short onto Ling Rd. One thing happened twice: drivers that came flying up to a T intersection just as I am getting to it, barely look and either turn left or right in front of me. Some of them might not see me or some might not care I guess.

Friday, 10/9/2015: Rest day.

Saturday, 10/10/2015: 3 runs of 1.5, 3.11 (Scarecrow 5K) and 3.6 miles.

Today was a good day to run so run I did. Today was my eighth run of the Scarecrow 5K. It took 26 minutes to head down to Fairport. I parked in my usual spot in the parking lot of the Fairport Village Landing Mall. It was just a short walk across the lift bridge to pick up my bib and a sweet short sleeve tech shirt. Sweet! Usually I get a cotton shirt from this race. It was a bit chilly so I had on my short tights, a short sleeve tech, Brooks arm warmers, calf sleeves, light gloves and a hat. I went out for a short 1.5 mile warmup run to sort my legs and the weather, link here. I went out 0.75 mile from the finish and noted that the 31F bridge was 1/2 mile from the finish. The weather was 45F, 93% RH, 3 mph WSW wind, partly sunny. I decided to pull down my arm warmers, take off my light gloves and change to my beanie before the race.



And a short message from Maggie Brooks, Monroe County Executive, about domestic violence ... we were off! I settled into a fast pace and tried to hold it the whole way. I like this course and know it well. It's up 250 for 100 yards, left onto E Church St,, left onto Turk Hill Rd, left onto 31F and across the Erie Canal, a quick right onto Cobbs Lane, onto the Erie Canal Trail to the turnaround and then a straight shot back to the finish by the lift bridge. So it's a negative elevation course. Anyway, I ran well. I finished in 21:34, 6:54 pace and quickly had a couple cups of water. I noted on the results that I had won my M55-59 age group. Everyone got a water bottle and I got a first place ribbon ... OK.

I was 25th out of 318, link here. I was 1st out of 13 in my M55-59 age group, link here. My splits were: 6:48, 7:06, 6:51 and 6:14 over the last 0.11 mile. Update: This 5K was also my fastest 5K of 2015.

I visited the farmer's market that was being held about 100 yards from where I parked and bought some apples with what little cash I had with me ... gotta plan better next year.

I didn't go straight home but headed out to Center Park where the Heather Boyum 5K was held last week. I did a combination of 10 repetitions of the sledding hill for 1 mile and a 2.6 mile trail run with a combination pace of 10:04 pace, The weather had warmed to 52F, 71% RH, calm, sunny.




Other runners were out and about and being awesome. The CanLake 50 was held down in Canandaigua for the ultrarunners. The 50 Mile race ran around Canandaigua Lake, results of 76 fiuishers here. The 50K is the last 31 miles of the 50 Mile course with less climbs, results 0f 47 finishers here. The Ready, Set, Glow put on by TrailsROC was held at sunset in Dwyer Road Park. I ran this race last year. This park is designed for mountain bikes and is very twisty and turny. Oh ... and you run it in the dark with a headlamp. It was quite fun.

Anyway, I went home after all my running, brewed a pot of coffee and relaxed the rest of the day with my darling wife, Christine. She was just about over her cold so we actually enjoyed each others company more than we had for the past week.

Sunday, 9/27/2015 to Saturday, 10/3/2015 - Heather Boyum 5K

1 ran 5 times this week, 30.62 miles

Sunday, 9/27/2015: 2 runs of 1 mile and Heather Boyum 5K (3.02 miles), 59F, 82% RH, 6 mph S wind, partly sunny.

I woke up around 6:50 AM out of a deep sleep. Today was the third running of the Heather Boyum Memorial 5K. This race is a memorial for Heather Boyum who died on 7/29/2012 while on a training ride due to a drugged driver, news link here and obituary link here. Christine still has her cold so I got up, ate my usual pre-race bowl of cereal, got dressed, kissed her goodbye and got out but a bit late. I didn't go over to Center Park until 8:20 AM. Still ... there was plenty of parking. I got my bib and drawstring bag, then I got out for a 1 mile warmup run, link here. I had changed to my Salomon Speedcross 3 trail shoes for this cross country 5K and felt this was a good choice. The wet grass could have a bit slippery on my road shoes.



And ... we were off! There was maybe a little over 100 runners at this race. I surged up to speed and was soon holding my own. The course is a nice mixture of grass, trail with an up and down, more grass, a long hill (that I powered right up), more grass, more trail with an up and down, more grass and then the finish. I jockeyed back and forth with this younger girl and then passed her coming out onto the grass before the finish. And ... done with 3.02 miles in 23:17 by my Garmin, 7:45 pace (which isn't too bad for cross country).

The Heather Boyum 5K is timed by Score-This and I have had trouble with their timing chip at the past two years but not this time. In face, one of the Score-This people asked me if I was the one that they had had trouble with. I answered "No, not this time". I ended up 7th out of 138, 1st out of 5 in my M55-59 age group, link here. I have won my age group for three years in a row now. There were 98 walkers/runners in the 1 mile walk/run. Meanwhile, 724 runners in Rochester were at the Photofinish 5K held at the George Eastman Musuem in Rochester, results here.

I had a change of clothes in the Equinox so I changed and headed out to see 2 out of my 3 kids. First it was to Farminton to see Karen and then over to Newark to see Michael. David was out and about so I didn't see him.

Then it was home to see the Buffalo Bills the Miami Dolphins play the 4:25 PM down in Miami. The Bill kicked their butt, 41-14, link here. The Bills are now 2-1 ... don't say the "P" word yet!

Monday, 9/28/2015: Rest day.

I developed a mild head cold over the night and during the day so I tried to stay hydrated. I decided that it would be best to just stay in and rest. I guess I caught Christine's cold from her despite my best efforts to avoid it.

The 2016 Four Season Challenge was announced and will be active on 10/1, link here. The Winter Warrior is on 1/9 at a site TBD (I know it's 4 loops so I am betting RIT), the Flower City Half is 4/24, the Shoreline Half is 7/16 and the Rochester Half/Full is 9/18. Yes, the Rochester Full is part of the 4SC. You can sign up for either one for the same price which is $250 until 10/4.

Tuesday, 9/29/2015: 9.3 miles, 1:16:29, 8:13 pace, 72F, 88% RH, calm, light mist to light rain

Garmin Connect Activity for A damp 15K

It was a Tuesday, it was spitting run but I needed to run so I geared up and ran. I decided to go long and ran my 15K route. The sprinkles came, went and then steadied into a light rain during the last two miles. My first 5K was 25:05, 8:05 pace. My second 5K was 25:15, 8:09 pace. Then I felt a pain in the inside of my right knee so I eased off and shorten my stride. I endured the next couple of miles. My pain was a lot less by mile 9. My third 5K was 26:09, 8:43 pace. My splits were. 8:06, 8:03, 8:08, 8:05, 8:25, 7:59, 8:08, 8:42, 8:28 and 8:00 over the last 0.3 mile.

Wednesday, 9/30/2015: Rest day.

My head cold seemed to get worse during the day so I was happy that tonight was a rest day. Christine and I are both suffering. Sometimes we even touched each other but mostly not.

Here are the stats for the month of October and so far in 2015: I ran 17 times, 111.16 miles, 5.9 miles/run. I ran 5 warmups of 1, 0.5, 1, 02. and 1 miles before 5 races; Summerfest 12K, Oak Tree Half, Dirt Cheap #6, Rochester Half and Heather Boyum #6. I biked twice for 17.4 and 20.75 miles. I have run 190 times, 1028.8 miles, 5.4 miles/run.

Thursday, 10/1/2015: 8 miles, 1:05:34, 8:11 pace, 54F, 58% RH, 17 mph ENE wind, partly sunny

Garmin Connect Activity for A run to cure my cold?

It was a Thursday, I still had a cold but not too bad so I went out anyway It was a bit cold and windy so I put on a long sleeve tech. I could have used some gloves too but made due. I took it really nice and easy but steady. My splits were: 9:23, 8:17, 8:01, 8:09, 8:12, 8:13, 8:09 and 8:09.

My lovely wife, Christine, had been having trouble with her teeth and had gone to the dentist on Tuesday. She had a root canal today.

Friday, 10/2/2015: Rest day. Yada, yada, nothing to see here.

Saturday, 10/3/2015: 9.3 miles, 1:15:55, 8:10 pace, 43F, 75% RH, 13 mph ENE wind, wind chill 36F

I had thought about running a race on this day. First, the Photofinish 5K, results here, and then the Hilton Derby 5 mile, results here. I knew people in both races. I have already run 46 races this year with 14 (at last count) more to go. But I didn't so I felt like a fish out of water. So ... I ran anyway.

Garmin Connect Activity for A brisk and windy 15K

I got out around 9:30AM. It was a bit chilly and windy so I made a couple of times back inside to get the proper clothing. I ending up wearing my short tights, long sleeve and short sleeve tech along my beanie and light gloves. I didn't know what my route would be when I left the door. I just ran. When I passed the intersection of Edgemere Drive and Island Cottage Rd I made the decision to run my 15k route. I toyed with the idea of extending it by running down Janes Rd but I knew that I wanted to run even longer on Sunday so I didn't. The wind was coming out of the east so I was beat back a lot when I hit Latta but I pushed onward. I just it in my nice and easy gear and just ran. Boom and done,

After I rehydrated with plenty of coffee I tackled the laundry. Christine reorganized the closets ... and then I put my clothes back the way they were before. I am a man who likes things my way who don't like to change. I have changed a bit ... Christine convinced me to give up diet cola in favor of water.

Monday, 9/21/2015 to Saturday, 9/26/2015

I ran 2 times this during these 6 days, 13.5 miles.
I biked once for 21.85 miles.

Monday, 9/21/2015 and Tuesday, 9/22/2015: Rest days.

Yes, I rested after completing the Rochester Half Marathon. I still a bit gimpy on Tuesday. I thought I wanted to run but my lovely wife, Christine, convinced me to stay in and rest.

Wednesday, 9/23/2015: 6.2 miles, 51:30, 8:18 pace, 73F, 50% RH, 7 mph NNE wind, sunny.

Garmin Connect Activity for Easing back with a negative split 10K

I still felt a wee bit gimpy but knew I needed to get back on the horse. So I got dressed, had my usual pre-run bowl of cereal and got out there. I had done a bit of dabbling on mapmyrun.com and scoped out a new route that incorporated the Thomas Ave hill for last Sunday's Rochester Half Marathon. I had a choice when I got to the end of Greenleaf Rd ... turn left for tried and true or turn right for a new run. I still felt a bit gimpy and achy at that point so I turned left. I kept it a bit nice and easy pace and decided to just do an out and back 10K. The out 5K was nice and easy at 26:12, 8:27 pace. I picked up speed and ran the back 5K at 25:18, 8:10 pace. I negative split the run with splits of: 8:32, 8:24, 8:20, 8:19, 8:10, 8:09 and 7:43 over the last 0.2 mile. Nice!

Thursday, 9/24/2015: 7.3 miles, 1:00:06, 8:14 pace, 70F, 64% RH, 9 mph ENE wind, overcast

Garmin Connect Activity for A Herrema's Loop

I had to work a bit late, needed to run, get gas and do some grocery shopping ... so I dressed for a run at work and decided to go to Herrema's on Pattonwood Drive to do all three. I stretched and headed straight up the Thomas Ave hill ... it was just as long as ever. Then I just headed out and found more hills and some roads that I had never run on before ... which is always a good thing. My splits were: 8:57, 7:58, 8:18, 7:55, 7:58, 8:07, 8:33 and 7:42 over the last 0.3 mile. I was not as gimpy afterward ... which is also a good thing.

Friday, 9/25/2015: Rest day.

Gotta have them ... though I really should cross train. Some runners are out doing the Ragnar Relays Adirondacks, link here.

Fleet Feet Rochester posted the dates of the 2016 Four Season Challenge. The Winter Warrior Half will at be at a site TBD on 1/9/16, the Flower City Half will be held on 4/24/16, the Shoreline Half will be on 7/16/16 and the Rochester Half will be held on 9/18/16. There is no pricing yet and there are rumors that the Rochester Full will be allowed in the challenge somehow.

Saturday, 9/26/2015: 20.75 miles on the bike, 1:34:27, 13.2 mph avg, 30.3 mph peak, 61F, 72% RH, 4 mph E wind, sunny.



I slept in until just after 8 AM. I puttered around a bit before I had the idea to get out for a bike to test the padded shorts that I got in the mail from www.nomorerack.com this week. Christine has had a cold and woke up just as I went out. I gave her an eCrumb just as I left so she could track me. I headed out for about 100 yards before I came back to get my Brook Nightlife jacket. I forgot that you don't warm up much on a bike. Then I headed out, rode out Edgemere all the way to East Manitou Rd and then worked my way back. It was a nice ride ... man, did it hurt to walk a bit when I got off! The padded bike shorts did help a bit.

I lazed around afterward. Christine was sick so I was mostly downstairs while she was mostly upstairs. I ending up watching "The Hobbit: An Unexpected Journey" and "The Hobbit: The Desolation of Smaug". I remember reading "The Hobbit" and "The Lord of the Rings" several times when I was a kid ("Books, Young man! Books!, ST-TOS link here) and even as an adult. The movies are a pretty good adaptation.