Sunday, 10/30/2016 to Saturday, 11/5/2016 - Mendon Ponds Trail Run 50K

I ran 3 times this week, 41.34 miles.
I biked once this week, 11.05 miles.

Sunday, 10/30/2016: 11.05 bike miles, 52:25, 12.6 mph average, 17.8 mph maximum

MapMyRide workout for Only ride in October

I wanted to do something but didn't want to run. What to do? So I biked instead. I puttered around longer than I should have but gathered the proper gear and got out there. It was a bit cool and windy. I wished I had something over my ears and a pair of heavier gloves. It also started a real light mist. I cut the ride a bit short but I survived.

I read on Facebook about the Marine Corps Marathon down in DC. Chris Patterson, the "pacemaster", paced a guy who ran around a 4:45. I would love to run that marathon one day!

My darling wife, Christine, and I spent another lazy Sunday together. We did have a bit of a downer watching the Patriots - Bills game. The Bills were taken apart by Brady and lost 25-41, link here. Their record is now 4-4. Another year looking in from the outside of the playoffs is staring them and their fans right in the face.

Monday, 10/31/2016: Rest day ...

Stats time:
I ran 17 times (2 were warmup runs of 2 and 1.5 miles) during the 31 days of October for 147.66 miles, 8.69 miles/run.
I ran two races in October; the Finish Strong 15K and the Scare Brain Cancer Away 5K
I have run 168 times so far in 2016 for 1268.13 miles, 7.55 miles/run.
I have run 30 races so far in 2016 which is a lot less than the 50 I had run thus far in 2015. I have cut back on my race schedule in 2016 and will do so in 2017 also.
I have signed up for the following races in November: Mendon Ponds Trail Run 50K on 11/5, Dirt Cheap Stage Race on 11/11, 11/12, 11/13 and Race with Grace 10K on 11/24.

Tuesday, 11/1/2016: 7.3 miles, 1:00:36, 8:18, 64F, 64% RH, 7 mph SSE wind, partly cloudy



Back to the Tuesday, Thursday, Saturday and Sunday schedule. I had all running gear (including my shorts this time) in the Cruze and changed after work. But ... where to go? I decided that I needed hills since the Mendon Ponds Trail Race 50K is staring me in the face. So I went over to Cobbs Hill. I parked in Fleet Feet Armory parking lot, geared up with a 20 ounce water bottle, put on my reflective vest (but forgot my headlamp ... stupid) and headed out. I put up a nice and easy pace at first. I did 3 Ys and then 3 loops. I sped up on the loops and enjoyed the speed. I knew some runners on the hill but not many. It was kind of dark when I was heading back ... I should have worn my headlamp. My splits were: 8:53, 8:29, 8:21, 8:27, 8:07, 8:06, 7:49 and 7:58 over the last 0.3 mile.

Wednesday, 11/3/2016: Rest day ... moving along!

Thursday, 11/3/2016: 5.05 miles, 40;28, 8:01 pace, 54F, 71% RH, 6 mph WNW wind, partly cloudy

I brought all my running gear in the Cruze and fully intended to run at Ontario Beach Park but ... I had forgotten my heartrate strap and SpiBelt so I changed at work to save time (and my darling wife's possible distractions) and then went home to get them. I settled on just a nice and easy out and back 5 on the LOSP. I wore my Brooks shorts, a short sleeve tech and light Brooks gloves. I didn't carry water but did have my headlamp since sunset was only 15 minutes away when I started.


Well ... a nice and easy pace is not one that I do for long. I sped up and ended up negatively splitting each mile. My splits were: 8:16, 8:10, 8:03, 7:58 and 7:39. I was a bit sweaty when I stopped ... it felt good!

Friday, 11/4/2016: Rest day ... pasta for supper and tried to go to sleep early!

Saturday, 11/5/2016: 29.99 miles, 5:56:37, 11:53 pace, 48F at start ... maybe 55F at finish, 76% RH, 10 mph WSW wind, overcast to partly cloudy

I set my alarm for 5:15 AM ... it was dark'o'clock for sure. Today was my third attempt at the Mendon Ponds Trail Run 50K (2010 - DNF and 2013 in 6:34:37). I have run the 20K (2006 in 2:12:55, 2011 in 1:55:25, 2012 in 2:17:45 and 2015 in 2:27:40) and the 30K in 3:27:34. I ran the Grocery Run 5K at 8:15 AM before the MPTR in 2014 and 2015. So .. today I was "just" running the MPTR 50K.

I geared up for whatever Mendon Ponds Park could throw at me. I donned my Brooks shorts, calf sleeves, a yellow long sleeve tech. I had my usual pre-race bowl of cereal and banana. I filled my Hammer Gel flask with Hammer Gel, stuffed another sleeve tech, filled my water bottles, kissed Christine good-bye and headed out at 6:37 AM. Oh, I put on my yellow Brooks 1/4 zip long sleeve tech and Brooks jacket on before I left. The Cruze purred while I drove down to MPP. I arrived at the Beach parking lot at 7:05 AM. It was still dark as I walked up to Stewart Lodge ... I should have put on my headlamp because I almost tripped on some roots once or twice. I pinned on my bib and mentally got ready. Soon enough it was light out.

I met up with Chris Washburn (who lives out in Newark where I grew up) and Andy Ciaio before the race. This race is pretty low key so just a couple of announcements and no start line ... just a "Go"!

The 50K start ... photo courtesy of Rochester Orienteering Club Facebook page

The 50K start ... photo courtesy of Rochester Orienteering Club Facebook page

And ... we were off! I settled into a nice and easy but fast trail race pace. There wasn't much talking and I slowly got away from the two guys who were talking. I settled in behind a blonde ponytail for miles 2 through 8. I kept pace with her, passed her on some ups and she passed me on some downs. I remember passing through loop 1 at 57:26. I thought to myself ... "maybe I can hold this pace" but I also "this is insanely fast". I was on my hydration schedule of every 2 miles and taking Hammer Gel every 4 miles so I passed up the aid station at mile 3.5 on the first two loops. Loop 2 passed at 1:58 and change so I had slowed to a 1:01 loop. Then ... I slowed more. Loops 3 and 4 mostly sucked. I walked more of the hills but ran the flats and downs slower. I started to stop at the aid stations at the finish and at mile 3.5. I favored fig newtons, PB&J squares and pretzels. I also started to drink TailWind in my 20 ounce water bottle. Oh, someone told me that I had a nipple bleed when I came in the mile 3.5 aid station on loop 3.

Loop 3 wearing my yellow lnng sleeve tech ... photo courtesy of Tim Matthews of https://runnerpics.shutterfly.com

So ... I changed to an orange long sleeve tech when I finished loop 3. I tried to convince myself to run more on loop 4 ... I don't think it helped much. But ... I gathered my strength after loop 4. I saw the time at 4:35.

Loop 4 wearing my orange long sleeve tech ... photo courtesy of Tim Matthews of https://runnerpics.shutterfly.com

I think this is Loop 5 ... photo courtesy of Tim Matthew of https://runnerpics.shutterfly.com

I walked up the hill to Douglas Rd and started loop 5. I knew that I had a chance to finish under 6 hours. So I tried to run more. Mike Meynasdasy told me as much when I sat down for a few seconds at the mile 3.5 aid station. So ... I ran as much as I could during the last loop. I knew I wasn't running as fast ... but I was running. I knew the course ... I knew I was getting closer ... last hill ... down the hill ... across Douglas Rd ... down to the hill towards Stewart Lodge ... lots of 5s on the clock ... and done under 6 ... nice!

I glanced at my Garmin ... 5:56:37, nice! I was handed a finisher's glass just after the finish. I walked into Stewart Lodge and sat down ... done! I had a couple of bananas and an apple for my post race grub. I am not much of a bagel or soup person after a race. I knew I would be a bit cold when I went back outside to get my running bag from the outdoor pavilion ... I was right. It hurt a bit to get my legs into the Cruze. Then I drove home. It hurt to get out of the Cruze, walk to the door ... but it was a good hurt. Soon I had some coffee and my feet were up ... done!

I uploaded my Garmin and relaxed. I accomplished my unspoken goal of breaking 6 hours. My splits were: 1 - 9:30, 2 - 9:42, 3 - 10:02, 4- 9:04, 5 - 10:08, 6 - 10:17, 7 - 9:43, 8 - 9:56, 9 - 10:52, 10 - 10:26, 11 - 9:48, 12 - 12:20, 13 - 11:40, 14 - 11:07, 15 - 11:16, 16 - 12:44, 17 - 11:03, 18 - 15:36, 19 - 15:13, 20 - 13:26, 21 - 13:49, 22 - 14:08, 23 - 12:06, 24 - 16:29, 25 - 15:30, 26 - 11:36, 27 - 13:35, 28 - 13:40, 29 - 10:52 and 11:00 over the last 0.99 mile. My official time was 5:56:35, link here. Some stats:

The MPTR 50K finisher's glass

I just lazed around the rest of day. I managed to limp around when and if I had to. All in all ... a great day!