Sunday, 4/29/2018 to Saturday, May 5th, 2018

I ran 4 times this week, 28.4 miles.
I took 75,117 steps this week according to my Pebble 2 HR smart watch

Sunday, 4/29/2018: 9239 steps during the day; 6.25 miles, 51:26, 8:13 pace, 36F, 93% RH, 9 mph NW wind, wind chill 29F, overcast with a real fine snow flakes


Well ... it's April 29th and there were really fine snow flakes falling when I woke up at 7:35 AM. Joy ... or it was January 119th as posted by Steve Levitsky on Facebook. I knew I was going to run. I had to. I saw that Angie had finished the C & O Canal 100 in 23:18, ultrasignup.com live results here, and that the Seneca 7 relay runners (333 teams of 7!) were busy running around Seneca Lake. I didn't want to be a slacker ... lol! But ... I had to don my usual "cold" running gear on April 29th. I had my usual pre-run bowl of cereal and banana, got dressed and got out. The west wind was just as cold as ever. I didn't push anything ... just a nice and steady pace up and down the LOSP trail from Latta to Island Cottage. The male goose still guarded the trail by the small pond by Island Cottage ... and took a hissing run at me both times as I passed. He must know me by now ... lol! My splits were: 8:17, 8:16, 8:11, 8:14, 8:21, 8:08 and 7:52 over the last 0.25 mile. The snow had stopped and the sun was almost out by the time I got done.

Monday, 4/30/2018: 7051 steps during the day, rest day.

It's the end of the month ... it must be stat time!

I ran 14 times during April for 112.8 miles, 8.06 miles/run.
I ran 2 races during April:
Dirt Cheap #1 (plus a bit more) on 4/11: 5.05 miles, 50:39, 9:59.
Flower City Half on 4/22: 13.25 miles, 1:49:10, 8:14 pace.
I have run 64 times for 442.8 miles, 6.9 miles/run so far in 2018.

I took 322,901 steps during the month of April.
I have walked 1,259,667 steps so far in 2018.

Tuesday, 5/1/2018: 14057 steps during the day; 5.05 miles, 42:46, 8:28 pace, 79F, 14% RH, 20 mph W wind, mostly cloudy.

OK ... I ran in 36F and real fine snow on Sunday morning. Now ... it's 78F and sunny as I type this at 3 PM on Tuesday afternoon! So ... I will wear shorts tonight and worry that I don't know where my sunscreen has gone out to!


Running in 79F and a 20 mph wind is certainly different! The wind wasn't cold though! I set up a really nice and easy pace. I made the right turn to cut the run to 5 miles. I didn't want to push it in the sudden heat. I have to remember to carry water and hydrate now. My splits were: 8:02, 8:41, 8:41, 8:13 and 8:42. You can certainly tell which miles were into the wind!!

Wednesday, 5/2/2018: 7234 steps during the day, rest day.

Wacky spring weather in Rochester! It got up to 85F and tied a record from 2001.

Thursday, 5/3/2018: 15399 steps during the day; 6.25 miles, 51:31, 8:15 pace, 72F, 69% RH, 8 mph W wind, overcast.


Just a nice and steady out and back 10K on the LOSP trail and Island Cottage. I stopped at the turnaround to drink a bit of water and take off my shirt. It was a bit of tight shirt and I was worried about nipple irritation ... a guy problem. I doubt if the runner woman that I saw on the way back was impressed by my physique. My splits were: 8:06, 8:11, 8:19, 8:26, 8:19, 8:14 and 7:44 over the last 0.25 mile.

My darling wife, Christine, had left to head out for Ravenna OH to pick up the last of the stuff that she wants from her father's house earlier in the day so I came back to a quiet townhouse. So ... a quasi bachelor night. What did I do? Go for a 10K run, go grocery shopping, eat supper (Wegmans rotisserie chicken and potato chips) and watch the NBA playoffs. Exciting stuff!

Friday, 5/4/2018: 5614 steps during the day, rest day.

A very windy day as our record warmth left in a hurry. It was in the mid 70s around 6:30 when I walked (yes, walked) the rent check down the office. It was in the mid 50s around 8:30 when Christine came home from Ravenna OH. It was dark and windy so we just left all her stuff in the '18 Cruze.

A screen grab from glutenfreefix.com that approximates the strawberry pie that we ate. There are a lot of way to make strawberry pie!

We did eat most of the treat that she brought back though ... a strawberry pie! Mmm ... delicious!

Saturday, 5/5/2018: 16523 steps during the day; 10.85 miles,


I didn't get out early but I did get out. I was a bit overdressed: shorts, long sleeve tech and light gloves. I set up a nice and steady pace as I rediscovered a nice almost 11 mile loop. I carried water and had a couple swigs of Hammer Gel at mile 6.3. My splits were: 8:10, 8:19, 8:19, 8:25, 8:33, 8:18, 8:47, 8:22, 8:39, 8:34 and 8:14 over the last 0.85 mile. Boom ... done.

I caught on Facebook that some Rochester athletes were out and about. Karen Kryder was out in Indianapolis running the Indy Mini 5K. She was 2nd in her age group with a 27:06 in her first race post hip replacement. There were 4,628 5K finishers! Beth Springar was also out in Indianapolis running the Indy Mini Half in 3:07:10. There were 19,628 half marathon finishers! Prem Kumar was in Pittsburgh getting ready to run the Pittsburgh Marathon on Sunday. Ellen Boettrich was up in Canada getting ready to run the Mississauga Marathon on Sunday. Jason "Jmac" McElwain won the Run for the Young 5K in 17:40. The Taco Mile was held down in Cobbs Hill Park, results here. The Fly by Night Du was held down in Watkins Glen, results here.

I watched the Celtics beat the 76ers in OT, 101-98, to go up in their series 3-0, espn.com link here. Then it was on to the Raptors and Cavs game. Lebron was ... Lebron and hit the game winner at the buzzer, 105-103, espn.com link here! The Cavs are up 3-0 in their series.

Sunday, 4/22/2018 to Saturday, 4/28/2018 - Flower City Half

I ran 5 times this week, 36.8 miles.
I took 88,364 steps this week according to my Pebble 2 HR smart watch.

Sunday, 4/22/2018: 22481 steps during the day; 2 runs of 0.61 and 13.25 miles,

Today's race was the Flower City Half (FCH). It was my ninth consecutive FCH (2010 - 1:46:21, 2011 - 1:40:11, 2012 - 1:39:14, 2013 - 1:44:32, 2014 - 1:47:12, 2015 - 1:46:01, 2016 - 1:43;26 and 2017 - 1:42:32). So ... I knew the course well. Well ... that doesn't count if you aren't prepared. I thought I was ... but I wasn't.

I set my alarm for 5 AM. I had my usual pre-race bowl of cereal and banana. It was 37F but was going to warm up to around 60 later in the day according to the forecast. What to wear? I choose shorts, Darn Tough socks and a long sleeve tech. I took along my usual gear for "Spring" time in Rochester: tights, another long sleeve tech, a couple of short techs, heavy running gloves, beanie, hat, sunglasses.

I headed out around 6:10 AM and got to an excellent parking sport right behind a Fleet Feet truck at 6:30 AM. I was about 100 feet from the finish line and 500 feet from the start line at the Blue Cross Arena. I put on my yellow/black Brooks jacket, heavy running gloves, orange Fleet Feet hat, sunglasses. I carried water in my Nathan SpeedDraw flask along with Hammer Gel in one of their 5 ounce flasks.

The finish line waiting for finishers ... courtesy of Barb Boutillier of Fleet Feet Rochester

The VIP area for 4 Season Challenge & Fleet Feet Racing Team members

I went into the Blue Cross Arena to pin on my race bib. I found a nice perk on the BCA hockey rink floor ... a roped off area for Four Season Challenge and Fleet Feet Racing Team runners with chairs, tables, a massage table ... nice! There was coffee along with Gu and Chomps at the tables.  I sat in there for a while before I went out for a 0.61 mile warm up run at 7:57 pace, link here. The run was enough to let me know that I needed to put on a short sleeve tech underneath and change from my FF hat to my yellow/black Brooks beanie.


I made it up to the start with 7 minutes to spare. I met up with Prem Kumar for a couple of seconds and fist bumped Wilt Alston. I settled in to await the start. I felt ready ... and .... we were off!

The Flower City Half start ... courtesy of Barb Boutillier of Fleet Feet Rochester

The start ... a screen grab from Flashframe

I got up to speed and tried to hold back. I ran a bit with Megan Hammersmith (though she didn't know it) until mile 1 (the Susan B Anthony House). The 1:45 pace group passed me around here too. I settled in and ran my own race ... miles 1 through 6 were uneventful. I had a swig of Hammer Gel at mile 6 along with water. Then ... I kind of fell apart as I headed into Highland Park. My thighs started to hurt. I heard the tiny voice of self doubt in my head. I started to have tiny walk breaks (about 4 or 5) in the Highland Park hills. I stopped (!) to use the porta-potty at the entrance to the Mt Hope Cemetery at mile 8. I took another swig of Hammer Gel along with water. The early hills in the Mt Hope Cemetery sucked ... the rest not so much. I still took tiny walk breaks. Mile 10 ... only 5K to go. The 2 miles on the U of R river trail ... I suffered through them with a few more tiny walk breaks. Another one on the Ford St bridge ... then I ran the 3/4 mile down Exchange Blvd to the finish. I didn't even have much sprint in me at the finish. I crossed the finish at 1:49:10 according to my Garmin Forerunner 220. I did keep the 1:50 pace group behind me.

The finish ... a screen grab from Flashframe

post race grub

post race bling (there is a clear mug in my right hand)

I went into the BCA and hung with Prem Kumar for a while in our 4SC area. I had a piece of pizza, banana, Fritos, several cookies, chocolate milk and a couple cups of coffee. Prem told me about his recent Rim to Rim to Rim run at the Grand Canyon, his subsequent bout with chicken pox, being off for three weeks recovering and running back into shape. He's 41, ran a 20:39 5K the day before and ran a 1:39:03 today, lol! Yeah ... he is definitely back in shape.

Post race analysis. Officially, I ran a 1:49:06 (gun), 1:48:57 (chip), my slowest FCH by far. I was 328th out of 1805, link here. I was 3rd in my M 60-64 age group, link here. My 5K time was 25:00, 8:04 pace, rank 2. My 10K time was 50:09, 8:05 pace (8:05 pace - 2nd 5K), rank 2. My 15K time was 1:17:16, 8:19 pace (8:45 pace - 3rd 5K), rank 2. So .. I was passed by the 2nd place guy who was 55 seconds behind me at the 15K and then beat me by 18 seconds by the finish. I calculate that I ran the last 3.8 miles in 31:50, 8:22 pace. So ... running the 3rd 5K in 8:45 pace instead of 8:15 pace (just to pick a number) cost me 93 seconds. Oh ... my splits were: 7:51, 7:54, 7:58, 7:51, 8:01, 8:19, 8:37, 9:27, 7:51, 8:28, 8:30, 8:27, 8:05 and 7:25 over the last 0.25 mile. I guess I was faster than I thought past mile 10. The Relive link to Flower City Half is here.

What happened? I just didn't have my usual focus. My race adjustments during the race sucked. I got discouraged and didn't pull myself out of it. I guess you have to practice hills if you want to race well on hills. I didn't so I didn't. Or ... if you fail to prepare you are preparing to fail. Well ... I got a small FCH mug for placing 3rd in my age group. I would have just gotten a slightly larger mug if I had placed second and an even bigger mug plus a jar of Once Again peanut butter if I had placed first. But ... I do like Once Again peanut butter. Oh ... remember those 93 seconds? 89 seconds separated first place and third place today. The Flashframe link in case I want to buy pictures is here. Ahem ... last year the pictures from GameFaceMedia were FREE!

Monday, 4/23/2018: 4876 steps during the day, rest day.

Here is a weird weather factoid backed up by personal observation. Lake Ontario in late April is cooler than the area south of it. It was 72F when I left B6 in Gates (about 10 miles south of the lake) around 5:20 PM. I drove straight home which took about 15 minutes. It was 52F when I got out of the '14 Cruze.

Tuesday, 4/24/2018: 12623 steps during the day; 5.05 miles, 40:07, 7:57 pace, 64F, 42% RH, 9 mph SW wind, overcast.


Spring appears to have finally sprung! I celebrated by emptying out my winter gear from my running bag (but remembering where I put it just in case) and running in shorts and a short sleeve tech! I guess "normal" runners would run a "recovery run" after 2 days after a half marathon. Me? I just run. I tried to run easy but ... the "Low Battery" alarm on my Garmin Forerunner 220 went off with 1.5 miles to go on my run so ... I sped up so I would make it back before it died. My splits were: 7:56, 8:00, 8:04, 7:56 and 7:45. I wasn't going slow before it went off either ... LOL!

Wednesday, 4/25/2018: 7805 steps during the day, rest day.

Thursday, 4/26/2018: 16380 steps during the day; 8.55 miles, 1:08:44, 8:02 pace, 57F, 51% RH, 15 mph WNW wind, partly cloudy


It was Thursday so I ran ... but how far? I decided on my 10K loop from the Greece Arcadia High School for 8.55 miles. I tried nice and easy but ... pushed it a bit after 3 miles. My splits were: 7:55, 8:21, 8:13, 7:55, 7:45, 7:52, 8:09, 8:09 and 7:59 over the last 0.55 mile. Boom ... done.

4/27/2018: 9082 steps during the day, rest day.

4/28/2018: 15117 steps during the day; 9.35 miles, 1:16:58, 8:14 pace, 48F, 81% RH, calm, overcast.


I had a thought about going out for a "put the hammer down" run on my Greenleaf Half route. I got up at 5:55 AM and had my usual pre-run bowl of cereal and banana. But ... I puttered around and then I couldn't find some of my running gear for a bit. I looked around ... then find some and then forgot where I put it. But ... I finally got out. Then I decided that it was too cold and windy for a hat so I went back in for my usual yellow/black Brooks beanie. Back out again. I got about 100 yards and then realized that I had forgot my Nathan SpeedDraw bottle of water and the Hammer Gel flask that I needed if I was going to run a half. But ... I continued onward. I set up a nice and steady pace. I decided to go on my Greenleaf 15K route instead and let the run happen ... without water. My splits were: 7:55, 8:16, 8:20, 8:20, 8:29, 8:00, 8:17, 8:12, 8:18 and 8:08 over the last 0.35 mile.

I had forgotten that the Hallmark Channel was running a Good Witch marathon about a hour after the first movie started. I started watching ... and watching. My lovely wife, Christine, and I enjoyed the following: 1/2 of the The Good Witch (2008) and then all of The Good Witch's Garden (2009), The Good Witch's Gift (2010), The Good Witch's Family (2011), The Good Witch's Charm (2012), The Good Witch's Destiny (2013) and The Good Witch's Wonder (2014). Yes, the movies were syrupy and predictable but ... they were a nice way to spend a Saturday.

Oh ... it hurts A LOT if you drop a couch on my right pinkie finger! My darling wife, Christine, had lost her cell so I called with my cell. I heard it ringing under the couch. I got down, lifted up the couch and saw it way back so I wanted to angle my knee to hold the couch up so I could get my right hand back there to reach it. Well ... I didn't get my knee in there right away and the couch dropped on what part of my right hand wasn't out of the way ... my right pinkie ... OUCH! I didn't break it or anything but I won't be able to bend it or use it much for the next several days.

Sunday, 4/15/2018 to Saturday, 4/21/2018

I ran 2 times this week, 14.4 miles.

I took x steps this week according to my Pebble 2 HR smart watch.

Sunday, 4/15/2018: 1331 steps during the day, rest day.

Yes, a rest day. I just stayed inside all day. The ice, rain and wind just took the running mojo out of my body. I did take the opportunity to wash all my running gear. I felt bad but I couldn't get started. I have the Flower City Half next Sunday so I will definitely make up for this running holiday.

Monday, 4/16/2018: 7821 steps during the day, rest day.

It was a busy day but I kept track of the runners that I knew that were running the Boston Marathon. via the BAA app. The conditions there were challenging with temps in the 40s, rain and a strong headwind out of the east. My smartwatch kept gently buzzing in the late morning and early afternoon with updates as each running passed each 5K strip and the finish.

Desiree crossing the finish line in 2:39:54 ... Charles Krupa/AP

 Yuki Kawauchi wins the 2018 Boston Marathon in 2hr 15min 58sec. Photograph: AFP Contributor#AFP/Getty Images

NBC Sports photo By Nick Zaccard

A US woman, Desiree Linden (wiki here), won in 2:39:54! 7 of the first 8 women were from the US! A Japanese runner, Yuki Kawauchi (wiki here), won in 2:15:58. He is known as the "citizen runner" who holds a full time job. Lots of links: Desiree Linden wins one for the pluggers, Unknown runners at the Boston Marathon, Boston Marathon mens winner, Bill Rodgers wanted Yuki Kawauchi to run Boston, Worst weather days in Boston Marathon history and even a Boston Globe link of Shalane Flanagan going to a porta-potty for about 10 seconds mid race (lol!). A link of top finishers is here. Sarah Chichester (sister to Tim Chichester of Mount Morris) didn't start with the elites and finshed 5th in 2:45:23 ... then went back to NYC and worked a 10 hour shift as a nurse the next day!

I followed 7 runners in the BAA app (Jason "Jmac" McElwain in 3:10:28, Tim Dwyer in 3:35:38, Kevin Clinefelter in 3:28:43, Heather Patterson in 3:34;11, Wendy Abbott in 3:38:56, Bill Crowe in 4:11:22 and Mary Crowe in 4:31:52). There were other runners from Rochester but I didn't have a list and knew these runners were there off the top of my head. I read a lot of Facebook comments from them and other runners about the conditions. Wow! I just can't imagine running in a poncho (like Heather did), in the rain and into a headwind the entire way into Boston!

I would love to qualify and run Boston just once. I am in the M 60-64 age group so my qualifying time in 3:55. You really have to run about 5 minutes under to make sure that you are not in the bubble that don't get in. But ... first I have that pesky requirement of qualifying with a 3:50! Well ... I am signed up for the Empire State Marathon in Syracuse on October 14. Who knows what will happen? I have some time to train for it. Here is a list of best marathons to qualify for Boston that Runner's World compiled, link here.

Tuesday, 4/17/2018: 7650 steps during the day, rest day.

Life got in the way of running as it sometimes does. I had asked my youngest son, David, to do his own taxes this year. Well ... his calculations had him owing the IRS and also owing NYS. He forwarded his W-2 and told me about his 1095-C (which he lost). My calculations on taxact.com and OLT.com concurred with the IRS but differed on NYS. So he filed an extension with the IRS and I filed his NY for him. He definitely owes me a dinner at the Ponderosa in Geneva. Mmm! I can almost taste that steak!

Christine got out and did a lot of stuff that needed to be done with the '14 Cruze. She went to Bob Johnson Chevy and got its oil changed (down to 1%), its 30K (6K late) checkup, the driver's window fixed (the belt was off its track) and the NYS inspection. Then she went to the Irondequoit DMV to pay the registration. A pricey outing but stuff needed to be done. Nice!

Wednesday, 4/18/2018: 18968 steps during the day, 9.35 miles, 1:18:00 (estimated), 8:20 pace (estimated), 37F, 70% RH, 16 mph W wind, wind chill 28F, overcast.

Today's run was done even with roadblocks put in the way. First, I started to change before I left work so I could run when I got to Greece Arcadia High School. So ... I am pretty much naked and search my running bag for my tights ... nada ... OK, my shorts (it was a bit cold but I would have ran) ... nada. So I got dressed back in my street clothes and drove home. My tights were exactly where I left them in the basement. I hung them up to dry after I washed them on Sunday. So ... I got dressed in my usual "cold" running gear, kissed Christine goodbye and got outside. Then ... I realized that my Garmin Forerunner 220 wasn't fully charged. No matter ... I started out. It binged "Low Battery" within 1/2 mile and died at mile 1. I haven't run "free" without a Garmin in quite a while. I just maintained my pace and did my 15K route out the LOSP trail to Island Cottage and back. I slowed when I had run into the cold west wind. It's APRIL almost a full month into "Spring" and I am still wearing TIGHTS! I guess my pace was around 8:20. The weather data was from the first 1.35 miles when my Garmin was still active.

Thursday, 4/19/2018: 8055 steps during the day, rest day.

OK ... so I wussed out on this run. I had all my gear to go running after work but ... it was snowing ... yet again! Yes ... I was officially a wuss! But ... I need one more run before Sunday's Flower City Half. It didn't really matter whether I did it today or tomorrow.

Friday, 4/20/2018: 12577 steps during the day, 5.05 miles, 41:16, 8:10 pace, 45F, 45% RH, 12 mph NW wind, wind chill 39F, sunny.

Some weather factoids: 120.2 inches of snow so far this winter and a month into "Spring", 21.7 inches above normal, snowiest winter since 2010/2011. 16 days out of 19 days in April have had snow, 7 degrees below normal so far this month.


I got out for a nice out and back from the Greece Arcadia High School after work. It was a bit warmer and I really didn't go slow like some runners would on a taper. I am what I am. My splits were: 8:05, 8:23, 8:19, 8:02 and 8:02.

Saturday, 4/21/2018: 2892 steps during the day, rest day.

Today was dedicated to my late Uncle Gerald who died 4/10 at age 84. Gerald E Spaganberg Sr (obit here) was my mother's sister's husband. My mother's maiden name was Doris Edith Verplank. Shirley married Gerald, had 3 kids (Bobby, Sandy and Jerry). Shirley died in the 70s from breast cancer. I lost regular contact with Gerald after that. He remarried Josephine (Jo) sometime later. The calling hours were held at the Murphy Funeral Home on East Jackson St from 10 AM to 11:30 AM with the funeral afterward followed by interment at the Palmyra Village Cemetery.

I had hoped that my darling wife, Christine, could have joined me today. I wore my suit that Christine bought me along with a white fitted shirt and red tie. I held off while I waited for Christine to get ready until 10:10 AM. Then she gave up trying to find something to wear and told me to go. I got down to the funeral home just before 11 AM.

I said "Hi" to the people I knew. I had a bit of difficulty (as always) telling Sandy and Bill Bastian's 2 oldest daughters apart since they are both tall and have black hair. Jacquie (the oldest daughter) and Fred Rapant have three kids (all 3 years, 7 months apart of each other) aged 6, 4 and almost 3 (I think) and live outside of Boston. Lindsay and Jon Miller live outside of DC. Sandy and Bill's youngest daughter, Mary Beth, is 5' 11" and is a ballerina out in Madison, Wisconsin. Mary Beth with heels was almost as tall as I was. My sister, Diane (who couldn't attend), and I are closest in age to Sandy so that is who I hung around. There is an old picture somewhere of my mother and her sisters Eleanor and Shirley all pregnant at the same time with me, Larry and Sandy respectively. My brother, Don, was there from Syracuse. We spent time chatting for a while. The funeral service was nice. I found the 23rd Psalm quite nice. Don and I were invited to the family burial service out at the Palmyra Village Cemetery where a short service was held. I think Uncle Gerald would have liked the nice sunny day. Then everyone that was left had lunch at the Yellow Mills Diner, TripAdvisor review here, outside of Palmyra. Uncle Gerald used to own this diner back in the 60s and 70s. Don and I had Chicken and Biscuits ... mmm!

I saw my daughter, Karen, at her apartment in Palmyra afterward. I didn't sit down because I didn't want dog or cat hair on my suit. Her puppy, Pooky, had grown a bit and barked at me. Karen told me I made him nervous. I'm not an animal person I guess.

Meanwhile ... other runners were out doing awesome stuff. The Muddy Sneaker 20K was held down in the High Tor Wilderness Area in Naples NY with 183 finishers, link here. I have fond memories of the Muddy Sneaker 20K ... I ran it 5 times from 2011 to 2015. It definitely had the steepest and longest downhill trails I have ever had the joy (?) to run on!

Sunday, 4/8/2018 to Saturday 4/14/2018 - Dirt Cheap #1

I ran 4 times this week, 25.45 miles.

I took 73,814 steps this week according to my Pebble 2 HR smart watch.

Sunday, 4/8/2018: 14253 steps during the day; 8.25 miles, 1:09:47 8:27 pace, 28F, 86% RH, 7 mph W wind, wind chill 21F, overcast.


My alarm went off at 5:40 AM. I shut it off and probably dozed a bit ... or maybe not. I got up around 7 AM and had my usual pre-run bowl of cereal. I looked outside and saw that it was snowing ... joy. It had stopped snowing by the time I got into my "cold" running gear. It was in the mid 20s ... early April. I wore my heavy gloves and yellow/black Brooks beanie. Yes, it was cold and windy but ... it was Sunday so I ran. I set up a nice and steady pace. Then I slowed it down a bit when I saw that the shoulder was covered with 1/4 inch of snow and a bit slippery. I decided just to go out to Long Pond Rd and back. The west wind (what else?) was a bit nippy but it did get me a burst of speed on the way back. My splits were: 8:21, 8:55 (dicey sidewalk on Edgemere), 8:35, 8:39, 8:20, 8:19, 8:12, 8:22 and 8:02 over the last 0.25 mile. Boom ... done!

I lounged around for a bit while I drank my usual mug of coffee. Then it was time for Christine and I to head to the Geneva BJ's to help my youngest son, David, get a mattress for his apartment. Our contribution was my BJ's card, a $5 off a $50 or more coupon and my labor. We had to wait around for a work friend of David's, a young woman named Maggie, to arrive from South Butler with a pickup truck. But ... everything came together, David paid for a Sealy Grove Lane Plush Euro Pillowtop Queen Size 23" Mattress set. It was pretty easy hoisting a plastic encased mattress and box springs up to his apartment. We talked a bit and then hit the road for the hour trip back up to our townhouse. A quick pizza supper ensued.

Monday, 4/9/2018: 5535 steps during the day, rest day

Just your usual rest after 2 days of running: 12.05 miles on Saturday and 8.25 miles on Sunday. I signed up for the Dirt Cheap Trail Race series in the morning before I went to work. It will be my 10th year in the series.

Tuesday, 4/10/2018: 5517 steps during the day, rest day.

Another rest day in advance of a trail race tomorrow. I try to rest my legs the day before a race.

Wednesday, 4/11/2018: 17078 steps during the day; 2 runs of 0.6 and 5.05 miles,

Today's race was Dirt Cheap #1 held down in Mendon Ponds Park. The race venue was Devil's Bathtub. I was able to get down to the park by a bit after 5 PM so I snagged a primo parking spot on top of the hill within 100 feet of the finish. The weather was in the low 40s with a breeze and light rain so I wore my "cold" running gear: CW-X tights, long sleeve tech, yellow/black Brooks 1/4 zip pullover, heavy running gloves and yellow/black Brooks beanie. It was borderline shorts weather not the wind and light rain flipped me to tights. I picked up my bib right behind Tom Dutton. He's over 70 and I'm 60. He asked me "What the hell are we doing here"? I laughed and said "Running in the mud .. the same as you!".

I stayed in the '14 Cruze until 6:10 PM. Then I had to rush a bit to get in the porta-potty line and out for a 0.6 mile warm up at 9:07 pace, link here. It was just a simple out 0.3 mile and back. I looked up when I turned around and saw 3 deer about 50 feet away looking back at me. I had 4 minutes before the start so I eased up to my customary spot about 20 feet before the start line. I talked with Andy Ciaio before the race. He has 3 races this week. He ran the Skunk Cabbage Half down in Ithaca on Sunday (results here), today's race and Rally Round the Valley 18 miler race in Honeoye on Saturday. Wow!



And ... we were off! My approach to this race (and all trail races) is just run easy, try to stay upright and splash through the mud as necessary.

The start ... photo from the Fleet Feet Rochester Facebook page

I took it out nice and easy ... and hit mile 1 at 8:19 pace. The first mile is all open mowed grass so it was all good. I knew the rest of the course would slow me down. I stayed on the path along the trees when I went through the bog. I tried running in the bog but the mud and water were deep. Then ... I went off course. I was following a group of runners around mile 1.8 when I noticed that the trail led us out to a road. I have raced this course enough time to know that something was wrong. Then the leaders turned around and said "No flags". Opps! So we ran back about 0.2 mile and found a clearly marked right hand turn that I had missed. Ellen's warnings of "Don't follow the runner in front of you" and "If you get lost it's your own fault" came to mind. I picked up my pace a bit to try to catch up to where I should be. But hey ... stuff happens. I didn't get upset about it. I picked my spots when I would splash through the mud. It was definitely deep enough so it would try to suck off your shoes. Luckily I had cinched up my blue Salomon SpeedCross 3 trail shoes up tight before the start. I passed Tom Dutton around mile 4. He would have known that I had started ahead of him. So I told him "Don't ask. I followed a group of runners off course". Up ... down ... mud, roots ... repeat ... up Mendon's Cardiac Hill. I could hear Ellen's voice at the finish so I knew that only one thing remained ... the infamous stair climb to the finish line ... up, up ... and done! My Garmin Forerunner 220 read 5.05 miles in 50:29, 9:59 pace. My splits were: 8:19, 10:34, 10:12, 9:53 and 10:43. The Relive link to Dirt Cheap #1 & a bit more is here.

The infamous Devil's Bathtub stairs ... photo from the Fleet Feet Rochester Facebook page

I quickly had a cookie and hot dog ... nice! I quickly changed my wet top layer of clothing and trail shoes before I could get chilled. I should have some water and paid the price later with several coughing jags when I got home. I stuck around for a while. Andy Ciaio told me that one person missed a turn and ran 6.2 miles instead of Andy's 4.6 miles. I told him of my 0.4 mile misadventure. I didn't win anything in the post race raffle. I got cold right after I got home so I changed into my sweats that I wear to bed.

I learned on Facebook that this race had been struck by assholes that had pulled up flags. One of the early start runners noticed it, called Boots and had reset some flags. Boots, the race director, told on Facebook of how a lot of races had been hit. I remember the Dirt Cheap race out in Webster a couple of years ago when everyone seemed to run a different race when its flags were pulled. The race results had to be thrown out. Someone posted that last year's Mighty Mosquito 99 race had its flags pulled 3 time during the night! Who would do such a thing!

Thursday, 4/12/2018: 9347 steps during the day, rest day.

I walked a lot during the day plus my knees hurt so ... rest day.

Friday, 4/13/2018: 5604 steps during the day, rest day.

My knees still hurt ... but Saturday will be a long run day. I don't how long a run though.

Saturday, 4/14/2018: 16480 steps during the day; 11.55 miles, 1:37:27, 8:26 pace, 36F, 93% RH, 12 mph ENE wind, wind chill 27F, overcast


Yet another brisk and windy Saturday morning. This winter (and spring) has been full of them. But ... a long run doesn't get done by itself. So ... I dress in my usual "cold" running gear and got out there. I added my balaclava and heavy running gloves. I decided to revisit my LOSP trail & 10K route for something over 11 miles. The Flower City Half is next weekend. I just set out at a steady pace and let the run happen. My splits were: 8:25, 8:20, 8:20, 8:28, 8:32, 8:16, 8:16, 8:28, 8:36, 8:37, 8:28 and 8:26 over the last 0.55 mile. Boom ... done!

My lovely wife, Christine, had been tracking me via my eCrumb and had scrambled eggs cooking when I got done. Sweet! Then she made some cinnamon buns ... doubly sweet!

Sunday, 4/1/2018 to Saturday, 4/7/2018

I ran 3 times this week, 30.8 miles.

I took 85,139 steps this week according to my Pebble 2 HR smart watch

Sunday, 4/1/2018: 16014 steps during the day; 10.45 miles, 1:27:57, 8:25 pace, 36F, 47% RH, 13 mph NW wind, wind chill 27F, mostly sunny.


Well ... Happy Easter! I didn't go for a run today ... April Fools! I didn't get out until 11:30 AM ... but I did get out. I needed to go long and so I did. Christine was just starting to get worried when I came back. This was my longest run since Round the Bay ... which she slept through.

I set up a nice and easy pace. The chilly west wind slowed me down when I was running out Edgemere Drive to Lowden Point Rd but it sure was nice coming back! My splits were: 8:24, 8:23, 8:26, 8:30, 8:49, 8:13, 8:13, 8:15, 8:21, 8:45 and 8:04 over the last 0.45 mile. I carried my Nathan SpeedDraw flask of water and took several sips. I also threw in a couple of tiny walk breaks. My joints were still not happy with me about the work I did on Christine's late father's house last week.

Mmm!!

Christine cooked up an excellent Easter dinner: breaded pork chops, sweet potato and asparagus. Mmm!

Monday, 4/2/2018: 8439 steps during the day, rest day.

The usual Monday rest day. A few ache and pains: left Achilles heel, right knee, vague right side pain near my kidney.

Tuesday, 4/3/2018: 7339 steps during the day, rest day.

I was super tired after work and my vague right side pain remained. I couldn't keep my eyes open and went to bed at 8:30 PM. I stayed up a bit watching ST-TNG "Best of Both Worlds Part 1 and II off of BBC America. I think I dozed a bit. I did get a pretty solid 8 hours of sleep. I found a solid synopsis at memory-alpha.wikia.com (where all things Star Trek live), here and here.

Wednesday, 4/4/2018: 10664 steps during the day, rest day.

I thought about running but quickly shut that thought down. A cold front moved in around 7 AM and took the temperatures down from 55F to the mid 30s in a matter of hours along with strong winds all day. The high wind gust at the Rochester Airport was 66 mph and Batavia had a 75 mph gust. The wind blew over 3 trucks in Monroe County with one on I-390 which shut down the highway for hours. I really didn't want to try to run into 30-40 mph winds coming out of ... what for it ... the west. Whec.com links here and here.

Thursday, 4/5/2018: 17047 steps during the day; 8.3 (7.25 recorded) miles, 8:18 pace, 30F, 86% RH, 12 mph WSW wind, wind chill 21F, overcast with a light snow squall


There was no way I was not going to run tonight. The vague right knee pain had gone away. Yes, it was still cold and windy (less than yesterday though). Yes, it was snowing when I got to Greece Arcadia High School. But ... a run was needed and why not a longish run? So ... I ran. It was like I was running a snow globe ... in April. The snow seemed to come at me no matter what direction I turned so I had to blink a lot. Clear sunglasses would have helped. I carried water in my Nathan SpeedDraw flask but didn't drink any until I got done. The '14 Cruze had a 1/2" of wet snow on it when I got back. My splits were: 7:43, 8:26, 8:27, 8:27, 8:28, 8:33, 8:45 and 8:38.

I accidentally paused my Forerunner 220 when I looked at it at mile 2 so it appears that I cut the corner of Janes and Long Pond. Dailymile.com put down the correct mileage but Garmin and Strava didn't. This was the second time on this route so I know that the correct mileage for this run is about 8.3 miles so that what I am counting it as in my running spreadsheet.

Friday, 4/6/2018: 5951 steps during the day, rest day.

I went by Fleet Feet Armory before lunch to pick up my Spring Forward 3rd M 60-64 age group. It is just a little plaque but I earned it so I went to get it. I also picked the promo cards of the Fleet Feet Races that I was already signed up for or interested in: Dirt Cheap Trail Race, Flower City Half, Shoreline Half, Rochester Half, Autumn Classic Duathlon, Dirt Cheap Stage Race. I like to tape them up on a wall and look at them. It helps motivate me when my motivation is lacking to get out there and run.

Saturday, 4/7/2018: 19685 steps during the day; 12.05 miles, 1:43:36, 8:36 pace, 27F, 63% RH, 10 mph WNW wind, wind chill 17F, overcast.

Fleet Feet advertised that their Flower City Half Preview Run #2 was at the Blue Cross Arena at 7:30 AM. So ... that was why my alarm went off at 5:40 AM. I got up, ate my pre-run cereal and banana, took my usual #2 (too much TMI I know), kissed Christine and got out at 6:41 AM. It was 25F so I was dressed in my usual "cold" running gear: CW-X tights, Darn Tough socks, long sleeve tech, yellow/black Brooks 1/4 zip pullover. The drive was easy with little traffic. I got down to the big parking lot at the corner of Court and Exchange at 7 AM and got a great parking spot. Nice! I tanked up on water before I got out of the '14 Cruze. I grabbed my ski mittens, balaclava and yellow/black Brooks beanie. It was windy and I wasn't going to mess around with 12 miles before I got done.


There were at least 100 people milling around inside the Blue Cross Arena with more coming in. I only knew a few of them. I hooked up with the 8:30 pace leader after the obligatory Facebook picture was taken by Sean Hendrick.

I would say 150 athletes took part. I'm over to the left above the 11:00 pace sign in my usual "cold" running gear. It's early April in Rochester ... spring has not yet arrived.

Kevin Clinefelter, the 8:00 pace leader, didn't have any followers and went off by himself. My pace leader took off while I was still waiting for my Garmin Forerunner 220 to sync up with the satellites. I ran with the 9:00 group for 1/2 mile as I warmed up. I forged ahead to the 8:30 group (only 100 yards ahead at this point) and settled in. There were 7 of us: 5 guys and 2 girls. We had to be careful of icy sidewalks, pot holes and cars but we kept a good pace. I ran sag in the back. There were a few chatty runners. Me ... I just run and save my breath for running. We got to the Mt Hope Cemetery at mile x. We had to wait for a few seconds for the grounds keeper to open the locked gates. Then it was up the hilly first 1/2 mile of the FCH course. Some groups got lost because we ran into a couple groups heading the opposite way. Our leader said his mileage of the turn was right and the turns did seem correct according to my memory of the race. There was Gu and Tailwind aid station at the intersection of Westfall and Wilson Blvd at mile 6.4. I had a Chocolate Outrage Gu and a cup of Tailwind. Then ... onward up the rutty U of R path up to Ford St, over the Ford St bridge and down Exchange Blvd back to the Blue Cross Arena. There were also at least 100 Rochester Running Company runners on their paced runs that we ran by on their runs. Lots of runners out on a cold Saturday morning!

At the risk of TMI ... I would be amiss if I didn't say that I did sneak a glimpse (or three) of the glutes of the lady running in front of me. It is no secret that I think a lot of runners do occasionally look around for motivation. I am male, married and 60 but I am not dead yet ... it did help to keep me in the group. Believe me ... this cold morning I needed all the help I could get. Christine knows this and told me that she did the same thing when she tried WalkFit back several years ago.

We stopped for about 30 seconds before we headed back out for the rest of our 12 mile run on the Flower City 5K course plus a bit extra. One of our pace leaders had another 10 miles to run ... I high fived her before I went back to the '14 Cruze. Long run ... done! My splits were: 8:21, 8:25, 8:55, 8:39, 8:15, 8:43, 8:24, 8:24, 9:20 (brief break at Blue Cross Arena), 8:47, 8:28 and 8:25.