Sunday, 1/15/2017 to Saturday, 2/21/2017

I ran 4 times this week, 38.5 miles.

Sunday, 1/15/2017: 9.35 miles, 1:17:21, 8:16 pace, 28F, 74% RH, 5 mph W wind, wind chill 23F, overcast.


I was up around 8 AM which is kind of late for me. I puttered around a bit and thought a couple of seconds about bagging a Sunday run but knew I would feel like a slug if I did. I found my freshly washed running gear and headed out. I took it really nice and easy due to racing the Freezeroo #3 the previous day. I decided to go out on the LOSP trail and then up and down Island Cottage. I thought about doing an out and back on Janes Rd to add another 3.1 miles but decided to not push my left hamstring any further. My splits were: 8:34, 8:22, 8:21, 8:15, 8:17, 8:14, 8:10, 8:10, 8:13 and 7:52 over the last 0.35 mile. I relaxed with the usual mugs of coffee as I recovered. I didn't feel like a slug.

Later I watched both NFL playoff games. Both were exciting. The Green Bay Packers barely beat the Dallas Cowboys 34-31, link here. Then the Pittsburgh Steelers out-FGed the Kansas City Chiefs 18-16, link here.

Monday, 1/16/2017: Rest day.

Tuesday, 1/17/2017: 6.25 miles, 51:15, 8:12 pace, 39F, 93% RH, 8 mph SSE wind, wind chill 34F, overcast, really light mist.



I almost bagged this run. It had rained all day but it had stopped momentarily. So I got out and got it done. A really light mist started on the way back. Boom. My splits were: 8:11, 8:08, 8:02, 8:21, 8:20, 8:17 and 7:45.

Wednesday, 1/18/2017: Rest day.

My darling wife, Christine, got out during the day to get her nails done at New Nails and her hair cut at the nearby Shear Ego International School of Hair Design.

Thursday, 1/19/2017: 9.35 miles, 1:16:01, 8:08 pace, 37F, 81% RH, 5 mph WNW wind, wind chill 33F, overcast.


My boss at Ricoh brought in delicious donuts while she visited me. We each had three. So .. I knew I needed to run after work. I found out that an average donut equals 250 calories, link here. So I just figured one donuts equals running 5K. So 3 donuts would equal running 15K. So I got home, got dressed and got out there. I pushed it a bit to a not so nice and easy pace. My splits were: 8:18, 8:16, 8:03, 8:05, 8:06, 8:01, 8:05, 8:09, 8:14 and 7:57 over the last 0.35 mile.

Friday, 1/20/2017: Rest day.

Political rant: I tried to avoid thinking or watching Trump's inauguration today. DJT's inauguration speech was just like he was still on the campaign trail, link here. The "American carnarge"? I believe America was already great and made greater by the Obama presidency even though he faced Republican obstruction every step of the way. We will see ...

I left work 2 hours early. I have about two weeks of vacation that I have to use before the end of March. I went to get my hair touched up at the OK Barber Shop in Irondequoit. My darling wife, Christine, cut my hair last Sunday. Let's just say it's not her calling.

Saturday, 1/21/2017: 13.55 miles, moving 1:52:38, 8:18 pace, 45F, 93% RH, 3 mph W wind, overcast.


I went to bed early so I could get up early to get to the Swing Bridge by 7 AM to do a Round the Bay run. I met up with 5 other runners and Wilt Alston. I just followed everyone when we started out up the 590 path (the shorter route). I decided to move up a bit and then kept up the front three (Russ, Mike and Patty). I kept up on the flats and downs and fell back on the hills (I walked a bit) on the west side of the Bay. We stopped for about 5 minutes before we turned left to go down Empire Blvd to the Bay. I took off my top layer and tied it around my neck. Then it seemed to be about 10 degrees colder as soon as we started down the hill. Brr! But I warmed up and got used to it. The hill back up Empire Blvd was just as long and relentless as ever. I sped up on the Bay Rd flats. My thighs were screaming as I gutted it out when I turned onto Lake Rd and back across the Swing Bridge. Boom ... done in a moving time of 1:52:38, 8:18 pace. My splits were: 9:17, 8:27, 8:06, 8:45, 7:48, 9:24, 9:30, 9:14, 8:22, 8:09, 7:59, 8:02, 7:56 and 7:57 over the last 0:55 mile. Not bad, but I did walk a portion of all the hills so there is room for improvement.

I stopped at Herrema's on the way home for some comfort food ... a bag of Estenmann's donuts, link here. Mmm ... tasty. Oh, I lost 2.6 pounds during this run and 0.6 pounds by the next morning even after eating half the bag and downing two mugs of coffee.

A dense fog rolled in during the afternoon and stayed for about 24 hours. It seemed just to be around the lake because my brother, Don, rode his Honda 750 out to the East Palmyra Cemetery to visit our parents grave and posted a sunny picture. There were sunny pictures of the Women's march in Seneca Falls and a report of a sunny trail run in Scottsville on Facebook. Yeah ... lots of people marched in Washington DC, around the US and in all 7 continents the day after Trump was inaugurated. He brought the country together ... just not the way he thought he would.