Sunday, 8/14/2016 to Saturday, 8/20/2016 - Dam Good Trail Race and Dirt Cheap #5

I ran 5 times this week, 28.22 miles.

Sunday, 8/14/2016: 2 runs of 0.5 and 12.98 miles, 77F, 83% RH, calm, mostly cloudy (thankfully)

Today's race was the Dam Good Trail Race, my seventh. I have run this race in 2:23:42 in 2009, 2:19:52 in 2010, 2:17:56 in 2011, 2:15:35 in 2013, 2:21:45 in 2014 and 2:21:35 in 2015. I missed 2012 due to an Achilles heel injury. I was up around 5:30 AM. I tried to wake Christine but she begged off for another 30 minutes of beauty sleep. I had my usual pre-race bowl of cereal and banana and got my gear ready. I woke up Christine and continued my race prep. I filled up my hydration pack with ice but didn't fill it with water. I pour about 4 ounces of Sea Salt Chocolate Roctane Gu from my Gu Flask (received yesterday) into an Ultimate Direction gel flask. It was going to be warm (low 80s) and humid so I just wore shorts and an 2009 Medved Madness tech shirt. I brought a change of shorts, shirt, socks and shoes ... because this was not my first rodeo, lol!

We left for the Letchworh dam around 6:45 AM. There wasn't much traffic and arrived around 7:35 AM in plenty of time for the 8:30 AM start. The temperature in Mount Morris was 78F when we came through. The usual trail people was out and about in the parking lot getting ready. I saw numerous runner that I knew. I met up with Andy Ciaio who let me borrow some bug spray for my legs and with Prem Kumar who gave me a fist bump. I got out for a 0.5 mile warmup run at 9:34 pace, link here. I filled up my hydration pack with 1.5 liters of water. I was surprised to find that there was still ice in it.

One of the Fanton sisters did the pre-race announcements and announced that after 8 years that this would be the last year hosting this race. The Goose guys will be taking over next year. Though the Fanton sisters will still be on the hook for the excellent post race baked goods ... which brought applause from the hungry trail runners awaiting the start. This race has a well deserved reputation for its post race food.



And .. we were off! I have run this course a lot between six (and now seven) times for this race and four Sehgahunda Trail Marathon and their training runs ... so I knew what to expect. I started out at a nice and easy trail pace ... keeping my eyes on the trail for any roots, rocks, tree branches or mud. The one quarter mile is wide enough for two runners to run abreast which is good for a start. Then everyone spreads out a bit. My hydration pack was swishing with every step. I resolved to take a sip of water every time my FR 220 buzzed at mile increments and to take a sip off my Gu flask every three miles. There is a hill at mile 1.75 which I power walked and took a sip of water. Just past that was the first aid station at mile 2. Onward. There was a nice scenic overview of the Genesee River gorge at mile 3.75. I made a mental note to take a picture on my way back. Onward. I came up on Tina Pellegrin around mile 4. She said that she was looking at a race of 4 hours as I went by. The second aid station at mile 4.5. The power lines were at mile 5. Onward. The lead runners were starting to come back toward me so I knew that the turnoff into the lollipop was coming up. I heard someone ringing a bell and there it was. A left turn and up to the third aid station. Halfway done, onward. I started to see slower runners when got back off the lollipop and onto the main trail coming back to the start. I tried to stay "Hi" or at least wave to every one. My hydration pack was getting low since I was sucking air and water. I stumped my foot on a rock and told myself out loud "Pick up your frigging feet!". I had water and Gatorade at the fourth (also second) aid station along with a sip from my Gu flask.

The Genesee River gorge at mile 3.75 and mile 9.25

Now the race was getting long. I had not looked at my FR 220 the whole way and I didn't now. I was mainly by myself just putting one foot in front of the other. I was drenched with sweat. I could feel a breeze now and then. Luckily it was mainly overcast with not too much sun. Onward. There seemed to be a lot more trail in front of me on the way back. I had just water at the fifth (also first) aid station ... only 2 miles to go. Just keep on going ... be careful ... one foot in front of the other one ... onward. The break in the trail across a parking lot ... only 3/4 mile to go. Onward. I saw someone who said "only 200 meters to go". A break up ahead ... the finish ... a high five from Mort ... done in 2:32 and change.

I must have looked a bit bad because a person asked if I was OK. I had some water right away and I felt better in a couple of minutes. Christine was right there hovering too. I asked her for something to eat and she got it but I have no idea what it was now. The Cruze was close by so I pulled a chair out of the trunk and sat down. I changed out of my sweat soaked shirt into a dry one, changed my wet socks and slightly muddy trail shoes into my dry socks and road running shoes. I was a bit cranky when Christine told me to put all my wet gear in the trunk. Uhh ... who just ran 13 miles in 2:32? I wanted to say "Darling, you have two hands also" or something less kind but ... I plunked everything down and silently just went off to get something to eat. I felt better soon and went back and kissed her as a form of unspoken apology.

I went inside to change out of my wet shorts into street short. Christine reminded me to make sure that I brought everything back out. I remembered that I had lost a pair of Brooks shorts here either last year or the year before. I had some more food, a couple pieces of cheese pizza along with some cookies and bread ... tasty! Soon enough we were on our way back to Rochester.

Mugs of coffee were soon consumed as we watched more of the Summer Olympics. Another Dam Good Trail Race under my belt! I did run my slowest of seven DGTRs at 2:32:27, 33rd out of 132 and 5th out of 14 in my M 50-59 age group, link here. But I did notice that I ran a 2:21:35 and was 55th last year. So I am thinking that I did pretty well in this year's conditions.

Monday, 8/15/2016 and Tuesday, 8/16/2016: Rest days.

I had a bit of tightness in my thighs when I walked down stairs on Monday. Tuesday was the usual rest day before a race on Wednesday.

Wednesday, 8/17/2016: 2 runs of 1.25 and 4.14 miles. 82F, 48% RH, 3 mph SSE wind, mostly cloudy.

Tonight's race was Dirt Cheap #5 held at the Magnolia Lodge of Durand Eastman Park. I loaded all my gear into Equinox, changed at work and headed out at 5 PM. I called Christine on the way to see if she wanted to come with me since I was heading right by Greenleaf Meadows but she begged off. I arrived at 5:20 PM in plenty of time for my first wave start at 6:30 PM. I had enough to talk running with Bill Murphy and Andy Ciaio. Then I headed off for a nice and easy warmup run of 1.25 miles at
10:03 pace, link here. The trail conditions were dry, it was a bit hot with no wind. I figured that I would need to carry water even though it was a short race.


I was a bit preoccupied before the race so I didn't have time to send Christine an eCrumb before the race. I barely had time to set up my Forerunner 220. So I started out a bit slow as I stowed my phone in my SpiBelt while holding my 20 ounce water bottle. I settled in at a nice and easy trail pace. Boots did find some hills. Jim McLaughlin and Jim Roche passed me around mile 1. I tried to give myself a squirt or two of water every mile. Then the course moved across Log Cabin Rd to the west side of Durand Lake. We were running on a side slope that was higher on the right than on the left. Then ... I slipped and fell. I hit hard on my right hip and right elbow.

I bounced right up. Andy Ciaio and everyone around was a bit concerned but I said I was OK. I started out a bit slow but got back up to speed. I was happy to run where I was instead of trying to constantly pass. I ran out of gas a bit after mile 3 but I kept on running. I was glad to see Boots at the bottom of a hill at mile 4 pointing us up and saying that the finish line was up that hill. And ... done in 43:26. I did OK. I was 79th out of 370 overall, link here. My splits were: 8:22, 11:08, 10:39, 11:24 and 13:20 over the last 0.14 mile.

I was parched and had a hot dog right away before I went to go to the Equinox for some water. I was dripping wet so I toweled off and changed into a dry tech shirt. I stuck around a bit and met a couple, Dan and Kelly, that met running 13 years ago! Awesome!

I was bit pissed when I got home. I found that my Vivofit 2 band had no electronics in it! Arrgghhh! It must fallen out when I fell and at any point afterward.

Thursday, 8/18/2016: Rest day.

I took an early lunch and headed back to Durand Eastman Park to look for my Vivofit 2 electronics. I knew it was probably a fool's errand but I had to look. I printed out my Garmin map from yesterday so I could look at it. I found that trying to find where we had raced the previous night was a lot different when there were no pink flags to mark the course. I think I found where I fell and I looked around but didn't find it ... :-(. Oh well, I probably had 4 million steps on that refurbished Vivofit 2!

Friday, 8/19/2016: 9.35 miles, 1:19;31, 8:30 pace, 66F, 100% RH, 5 mph WSW wind, sunny.

I took today off so that Christine and I could drive to Streetsboro OH to stay at Motel 6 in preparation for her daughter's wedding in Cuyahoga Falls on Saturday afternoon. I hope to help Christine avoid her stress points so that she doesn't any mental issues or another hospitalization. We avoided the rehearsal and its dinner so she wouldn't have contact with her ex (at least on Friday).

Garmin Connect Activity for A day off 15K

I got out in the morning for a 9.35 mile run on my 15K route at 8:30 pace. I took it nice and easy until I had to stop for a second at mile 6.3 to take off my shirt. It was hot and I knew that there was little shade the rest of the way. My splits were: 28, 15, 20, 27, 34, 15, 35, 44, 9:04 and 8:09 over the last 0.35 mile. I was very sweaty after my run so I went outside to cool off before I took a shower.

Christine head off to her therapist appointment at 2 PM while I headed down to Men's Warehouse in Henrietta to pick up my new gray suit. Once I was back I started to pack and then tried to be supportive while Chrisitine packed. We left at 4:48 PM and arrived at the Motel6 at 9:18 PM.

Saturday, 8/20/2016: Beth's wedding

Christine headed out to get her hair done with Beth and the bridesmaids around 8:30 AM and left me to my own devices. I hit up Bob Evan's (which was right next door) for breakfast and then hit the pool. Christine was back when I got out around 11:30 AM. She was disappointed that her hair had already started to fall down. We hung around for a while and then started to get dressed for the wedding. I just had to put on my new suit while Christine put on her blue dress. We cleaned up well and headed out to Cuyahoga Falls around 1:50 PM.

I had Googled for directions and knew where to go ... but not what to look for. We drove around a bit and luckily saw the groom, Nick Glaude, outside. I dropped Christine off and parked the Equinox nearby. The wedding and reception were held right in the same place ... which was kind of convenient. Christine's brother, Bill Wisniewski, was the marriage officant. Soon, Beth and Nick were married.

Presenting Mr & Mrs Nick Glaude!

Christine examining Beth's ring

Cutting the Viper cake

First dance

We clean up well!

Christine and her son, John

Then there was the usual lag while lots of pictures were taken. Luckily the open bar and appetizers helped pass the time. The food were quite different ... BBQ pulled pork and beef along with ice cream and cupcakes for dessert. The DJ put up a lot of hip hop instead of traditional wedding music. We left just as the party heated up and were back at the Motel 6 by 9:30 PM. Christine kept her calm, her distance from her ex (mostly), her daughter was glad that she came and Christine was happy she went. So ... a success!