Sunday, 11/3/2019 to Saturday, 11/9/2019

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 3 times for 23.25 miles this week. I decided not to run the Dirt Cheap Stage Race this weekend.
I took 75,938 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 11/3/2019

14162 steps, 45/141 resting/peak HR, 6:58 hr sleep, 168.5 lbs, 15 floors climbed
run: 8.15 miles, 1:10:43, 8:40 pace, 134 avg HR, 161 avg cadence, 43F, 68% RH, 13 mph SW wind, overcast

I went to bed late the night before and set my alarm for 6:30 AM. Well ... the alarm was set for next Saturday not Sunday so I slept in until 7:30 AM. So with the "fall back" time change I slept in until 8:30 AM. Anyway ... I puttered and fiddled around but finally got up, got dressed and got out there for a somewhat of a long run. There was a tree down across the LOSP between Greenleaf Rd and Dewey Ave. It's about a foot in diameter so it won't be going anywhere until someone with a chainsaw comes by. I stepped over it and ran onward. I added a long loop to my "Out to the Pier" round to get the "Out to the Pier and Around" route. I kept it at a steady pace. My splits were: 8:29, 8:31, 8:22, 8:22, 8:27, 8:50, 8:59, 9:23 and 8:34 over the last 0.25 mile.

Later ... after a couple mugs of coffee ... I watched the Redskins - Bills game. The Bills struggled a bit but were able to get another W, 24-9, to go to 6-2, link here.

Monday, 11/4/2019

6855 steps, 46/96 resting/peak HR, 6:36 hr sleep, 169.4 lbs, 6 floors climbed

I don't doubt the sleep stat ... I didn't sleep well. I woke up around 5 AM and couldn't get back to sleep. So ... I went to bed around 9:30 PM. I guess no more burning the candle at both ends ...

Tuesday, 11/5/2019

7387 steps, 44/99 resting/peak HR, 7:45 hr sleep, 171.0 lbs, 7 floors climbed

We went out and voted after I got home from work. Christine and I voted for the local candidates of our choice.

Wednesday, 11/6/2019

14558 steps, 45/140 resting/peak HR, 6:56 hr sleep, 171.5 lbs, 6 floors climbed
run: 6.05 miles, 52:49, 8:44 pace, 134 avg HR, 158 avg cadence,

I needed to run. It was my first run since the "fall back" to EST so it took a bit longer to get ready. My Noxgear Tracer360 vest probably needed fresh batteries (but it still worked) and my eBay headlamp was freshly charged. So .. out the door I went (to paraphrase George Thorogood's "Bad to the Bone")!

You need light to see and lights so others can see you!

I decided to just run the LOSP trail to keep out the road as much as possible. So it just an out and back. The tree across the LOSP trail between Greenleaf Rd and Dewey Ave was still there. My splits were: 9:04, 8:40, 8:28, 8:39, 8:46 and 8:40.

Thursday, 11/7/2019

7091 steps, 45/90 resting/peak HR, 5:52 hr sleep, 170.6 lbs, 5 floors climbed

Well ... I decided not to run the Dirt Cheap Stage Race this year. I have run it the past ten years. Why? Well ... it kind of hurts to run. I can still run and will run but one of my right toes just hurts. I didn't do anything to it either. There are other reasons ... my running budget really couldn't stand the strain and I really couldn't take the risk of injuring myself. I have a Ricoh printer refresh of about 200 printers coming up between now and the end of 2019 so I need to be able bodied.

I'm still a runner ... just a runner who doesn't race as much as he is used to racing. I love the thrill of racing and I will be interested in finding out what color the DCSR hoodie will be this year. It's closely guarded secret that for the past ten years I didn't know until I got close to the end of the DCSR #3 race and saw runners with their coveted DCSR hoodies. Man ... I love running races!

Friday, 11/8/2019

9712 steps, 45/121 resting/peak HR, 5:57 hr sleep, 170.1 lbs, 9 floors climbed

I thought as I drove home from work about what I usually do on the 2nd Friday of November for the past ten years ... drive down to Mendon Ponds Park for the Dirt Cheap Stage Race #1. Oh well ... not this year. I won't be running for the coveted DCSR hoodie on Sunday ... :-(.

Saturday, 11/9/2019

16173 steps, 43/135 resting/peak HR, 7:12 hr sleep, 170.5 lbs, 15 floors climbed
run: 9.05 miles, 1:19:17, 8:46 pace, 129 avg HR, 160 avg cadence, 26F, 69% RH, 7 mph SSW wind, overcast

Well ... I didn't run the DCSR #2 out at Devil's Bathtub in Mendon Ponds Park at 9AM. What to do? I ran my "Out to the pier and around" route instead. It was chilly and breezy.
I struck up a steady pace and got it done. My splits were: 8:48, 8:18, 8:34, 8:35, 8:35, 9:03, 8:52, 9:09 and 8:57. The last 4 miles seemed a bit of a struggle as I ran against the wind.

The tree than had been across the LOSP trail between Greenleaf Rd and Dewey Ave for about a week was cut up when I ran by. It had been trucked away when I ran by a week later. Stuff gets taken care of in Greece!

Sunday, 10/27/2019 to Saturday, 11/2/2019 - Grocery Run 5K

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 2 times for 14.8 miles this week.
I took 62,348 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 10/27/2019

10092 steps, 49/140 resting/peak HR, 7:44 hr sleep, 172.1 lbs, 20 floors climbed
run: 5.35 miles, 46:21, 8:39 pace, 131 avg HR, 160 avg cadence, 57F, 73% RH, 10 mph SSE wind, overcast

I got out a bit late due to rain in the morning. I gave me time to putter around like usual. It was warmer than yesterday so I wore shorts and a red Charlie's Old Goat Run short sleeve tech shirt. I felt sluggish so my pace was off. I also took back the Redbox DVD to the 7-11 on Lake Ave. My splits were: 8:25, 8:45, 8:52, 8:43, 8:46 and 8:17 over the last 0/35 mile.

I was a bit hungry but waited until the Eagles - Bills games was on before I cooked up a frozen pizza. Sadly ... the pizza and chips I had while I watched the game were more interesting than the play I saw at New Era Field in Buffalo. The Bills lost 31-13.

I read on Facebook the adventures of Rochester runners at the Marine Corps Marathon (also a 10K and 50K). Heather Bailey Ostrander (1:08:54) and Sarah Strossman (1:12:39) ran the 10K. Prem Kumar ran the 50K in 4:35:27 (a PR for him).

Prem Kumar after the MCM 50K ... courtesy of his Facebook page

Monday, 10/28/2019

6410 steps, 45/99 resting/peak HR, 7:22 hr sleep, 171.7 lbs, 3 floors climbed

Tuesday, 10/29/2019

20169 steps, 47/139 resting/peak HR, 7:50 hr sleep, 173.2 lbs, 17 floors climbed
run: 9.45 miles, 1:22:51, 8:46 pace, 134 avg HR, 158 avg cadence, 66F, 60% RH, 3 mph E wind, sunny to dusk to dark

I needed 0.95 miles to get over 100 miles for October. It's been a while since I was north of 100 miles in a month ... March 2019 to be exact. My left IT band has healed. I make sure I stretch before and after almost every run. So ... what route did I choose? Well ... I thought that I would do the "Most of the Rochester Half course" from Herrema's. Why? Well ... it was different (hadn't done it in a while), scenic (lots of leaves to peak at) and long. Well ... I underestimated that amount of daylight I had when I started a bit after 5 PM. So ... I finished pretty much in the dark on the last 2 miles without a handlamp. I could have used a headlamp when I was running down the Genesee Riverway Trail with its slightly uneven paved trail. Luckily I didn't trip ... I made sure to lift up my feet as much as I could. My splits were: 9:15 (up the Thomas Ave hill), 8:43, 8:34, 8:29. 8:56. 8:42, 8:41, 8:22, 9:26 and 8:14 over the last 0.45 mile. My darling wife, Christine, was a bit amazed that I went so long on a weeknight. I guess I should stay packing my lighted vest and headlamp in my running bag for the next 6 months, huh?

Wednesday, 10/30/2019

4182 steps, 48/108 resting/peak HR, 7:26 hr sleep, 171.5 lbs, 6 steps climbed

Thursday, 10/31/2019

7546 steps, 44/97 resting/peak HR, 171.8 lbs, 5 steps climbed

I had thought about a run tonight but the weather had other plans ... it was pouring. I would have been drenched before I made it to Greenleaf Rd. So ... it was Halloween and we had 5 kids come to our door. Boo!

It's the end of October so it's stat time!

I ran 18 times this month for 108.5 miles, 6.03 miles/run
I have run 163 times so far in 2019 for 851.7 miles, 5.2 miles/run
I ran 2 races this month and 24 so far in 2019
 10/13 Empire State Half, 1:53:44, 8:37 pace, 88th out of 429, 7th out of 14 in my M 60-64 age group
 10/19 Scare Brain Cancer Away 5K, 23:36, 7:34 pace, 64th out of 627, 4th out of 21 in my M 60-64 age group
I took 318,919 steps during the month and 2,714,355 steps so far in 2019.

Friday, 11/1/2019

5773 steps, 44/101 resting/peak HR, 7:21 hr sleep, 171.0 lbs, 3 floors climbed

Saturday, 11/2/2019

8176 steps, 42/153 resting/peak HR, 7:18 hr sleep, 170.0 lbs, 9 floors climbed
run #1: 3.13 miles, 23:43, 7:34 pace, 142 avg HR, 166 avg cadence, 39F, 62% RH, 9 mph SW wind, overcast
run #2: 0.5 mile, 5:20, 10:36 pace, 142 avg HR, 142 avg cadence, 39F, 62% RH, 9 mph SW wind, overcast

Today's race was my fifth Grocery Run 5K held at the Third Presbyterian Church at the corner of Meigs St and East Ave. My previous 4 times were: 2014 - 21:13, 2015 - 22:06, 2017 - 21:54 and 2018 - 22:55. It was the 11th out of the 12 GRTC Rochester Runner of the Year races of 2019..

I was up early like usual. I remember seeing that the start time was 8:30 AM not 8:15 AM so I left around 7:30 AM. I got down where I usually park at the Rochester Museum & Science Center around 7:50 AM ... full. So I went up the Memorial Art Gallery to park. I walked up to East Ave and then heard that the wheelchairs had started ... hmm ... they usually start 3 minutes before the runners start ... huh? Well ... I got into the scrum of runners about 50 feet behind the start line about 2 minutes before the race actually started at 8:15 AM. So ... no warm up run but I got there just in the nick of time!

And ... we were off! I had a bit of trouble getting up to my race pace as I sought out clear running room. The course was different this year. It was basically an out and back to lessen the number of road closures (and probably RPD overtime). 5Ks are short but painful and this one was no different. Soon enough I was coming back on East Ave and could see the finish arch ... push it ... clock over 23 minutes ... and done!

The usual post race selfie

I was tired and grabbed a pint of water. The Grocery Run 5K always has an excellent lineup of food after their races. This year was no different ... cookies, pastries, bagels, snack bars, donuts, 10th anniversary cake, pizza, perogies, chocolate milk and coffee. There might have been more hot food since I didn't get any. I had two or three cookies and a couple of pasties. I took a little cool down 0.5 mile at 10:00 run back to the 2018 Cruze, link here.60-64

I did OK. My splits were: 7:37, 7:38, 7:31 and 7:07 over the last 0.13 mile. I finished in 23:33 chip time, 23:45 gun time. I was 123rd out of 999, link here. I was 4th out of 39 in my M 60-64 age group, link here. I guess I am happy to break 24 minutes now ... the joy of getting older. Oh well.

Christine and I got sucked into watching not 1, not 2, not 3 but 4 Hallmark Channel Christmas movies when I turned on the first one at 4 PM. Crown for Christmas at 4 PM, Christmas Wishes and Mistletoe Kisses at 6 PM, Merry & Bright at 8 PM and Christmas at Holly Lodge at 10 PM. I also got 3 loads of laundry done thanks to the DVR. They were sweet ... like maple syrup. Yes ... we went to bed after midnight.

Sunday, 10/20/2019 to Saturday, 10/26/2019

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 6 times for 28.3 miles this week.
I took 75,976 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 10/20/2019

9638 steps, 44/140 resting/peak HR, 7:23 hr sleep, 4 floors climbed
run: 5.25 miles, 44:59, 8:34 pace, 132 avg HR, 159 avg cadence, 41F, 86% RH,

I had wanted to go longer but I needed to run on Monday too since I can't run on Tuesday due to a Ricoh team-building dinner. I went with my tried and true "Out to the pier" route. It was a bit chilly, calm and very quiet out on the pier. Just a relaxing steady run. My splits were: 8:36, 8:29, 8:35, 8:50, 28 and 7:56 over the last 0.25 mile.

Monday, 10/21/2019

16085 steps, 49/140 resting/peak HR, 8:21 hr sleep, 170.2 lbs, 7 floors climbed
run: 6.25 miles, 53:40, 8:35 pace, 133 avg HR, 159 avg cadence, 52F, 52% RH, 3 mph NE wind, partly cloudy

I got out on the LOSP Trail after I got home. It's 5.9 miles if I get out via the hole in the chain link fence. I added some loops in the parking lot to get up to 10K. I set up a steady pace. It was a bit of a struggle during the last 2 miles. My splits were: 8:58, 8:25, 8:26, 8:41, 8:49, 8:29 and 7:57 over the last 0.25 mile (in the parking lot).

I had a bit of a conversation with a bicyclist who scared me just before I got to Dewey Ave on the way back. We both stopped for a few seconds at Dewey Ave. He said that I couldn't hear him anyway since I have an earbud. I pointed to my other ear and said "Yes, I can. I don't have two earbuds". Plus I don't play my music loud. I ride my bicycle very occasionally (just once this year so far). It HAS a bell that I am not afraid to use when I get to a blind corner or am coming up on a walker, runner or another bicyclist. I do believe that it is a required safety addition to any bicycle. Apparently other bicyclists think that warning other people is not a good idea???

Tuesday, 10/22/2019

4623 steps, 33/99 resting/peak HR, 170.6 lbs, 1 floors climbed

I had a Ricoh team building event for all the Rochester employees after work. It has held at Radio Social at 20 Carlson Rd in Rochester NY.

A bit of history. Stromberg-Carlson at 100 Carlson Rd was a company in Rochester from 1904 (opened in Chicago in 1894) to 1991, wiki here and RadioMuseum.org link here. They made field radios during World War II. They also made commerical radios, phonographs, telephones and switchboards.

Radio-Socia is kind of unique: 34 + 8 lane bowling alley, restaurant, bar and small arcade. Ricoh had reserved lanes 1 and 2 on the 8 lane side from 5:30 PM to 7:30 PM along with some appetizers. So ... I got to bowl 3 games. I hadn't bowled in about 20 years ... back when you had to do your score on paper with pencil. I think it was when the boys were in Cub Scouts. I was awkward at first but muscle memory came back to me. The first game was with 2 other bowlers ... a 105 with a strike and 2 spares. The second game with 3 other bowlers ... a 146 with a strike and 6 spares (3 in a row). The third game was by myself (lane 1 was sitting empty just begging to be used). I bowled a 153 with 2 strikes in a row and 4 spares.

Game 2, Game 3 and a lot of Carlson radios

Wednesday, 10/23/2019

6408 steps, 44/91 resting/peak HR, 7:44 hr sleep, 171.0 lbs, 6 floors climbed

Thursday, 10/24/2019

14731 steps, 46/141 resting/peak HR, 8:21 hr sleep, 171.2 lbs, 5 floors climbed
run: 6.75 mile, 57:13, 8:28 pace, 135 avg HR, 160 avg cadence, 55F, 69% RH, 5 mph NW wind, overcast

I headed out to Greece Arcadia High School after work per usual. I chose a different route onto the 390 Trail to Latta and the LOSP Trail to Dewey. I probably won't run this route again. The 390 Trail is a narrow paved trail that needs to be resurfaced. It is rooty and uneven is spots ... so it is a hazard for the unwary bicyclist, runner or walker. My splits were pretty good: 8:17, 8:49, 8:17, 8:25, 8:28, 8:31 and 8:33 over the last 0.75 mile. Just getting it done.

Friday, 10/25/2019

8012 steps, 45/101 resting/peak HR, 7:23 hr sleep, 8 floors climbed

Saturday, 10/26/2019

16479 steps, 48/134 resting/peak HR, 7:12 hr sleep, 172.4 lbs, 6 floors climbed
run #1: 5.7 miles. 48:40, 8:32 pace, 128 avg HR, 160 avg cadence, 43F, 97% RH, 5 mph WSW wind, partly cloudy.

Today's was the second Kelly's Donut Run of the year. It's run that the Bagel Bunch Runners advertise on Facebook where runners meet up in the church parking lot across from Kelly's Apple Farm in Hilton for a run. I couldn't make last week's run due to the Scare Brain Cancer Away 5K. I got there around 7:25 AM. It was a bit chilly but I dressed in shorts, 2018 Empire State Half orange long sleeve tech, orange Fleet Feet hat and light running gloves. A group of around 20 runners showed up. Bob Dyjak, who wasn't running, sent us off after a brief prayer a bit after 7:30 AM. I was worried about our grouping on the busy road into Hilton so I sped up until I was in front. I got passed by 4 faster runners by mile 2 ... young whippersnappers ... lol! I thought I paused my Garmin when I reached Lake Ontario but I didn't. My splits were: 8:48, 8:20, 8:28, 8:22, 8:40 and 8:36 over the last 0.70 mile.

run #2: 3.45 miles, 30:19, 8:47 pace, 132 avg HR, 160 avg cadence, 43F, 97% RH, 5 mph WSW wind, partly cloudy.

I didn't realize that my Garmin Vivoactive HR wasn't clocking my miles until I almost got back to Bennett Rd (about 1/2 mile). Oh well! I turned it back on and continued onward back to Kelly's. My pace was more sluggish compared to the first 5.7 miles. Don't know why. My splits were: 8:46, 8:47, 8:43 and 8:56 over the last 0.45 mile.

I bought 6 donuts (3 cinnamon and 3 powdered). I had brought in a mug of coffee from the 2018 Cruze. I sat down and had 1 of the donuts while I listened and talked running ... always enjoyable after any run!

My lovely wife, Christine, hadn't managed to get out to get her nails touched up for weeks ... :-(. I managed to convince her so we headed out later to her old nail salon, New Nails, in Irondequoit Plaza. The Vietnamese couple welcomed her back with open arms. She chose a starter length ... a pretty sharp set too ... :-)!

I read on Facebook about the adventures of Bill Murphy (3:59:52), Heather Bailey Ostrander (2:35:00) and Sarah Strossman (2:34:57) at the End of the Road Half Marathon down in Waterfall PA. 421 runners finished, results here. It's an out and back half marathon on an old unused (uneven and crumbly) section of the PA Turnpike that goes through 2 tunnels. Headlamps are required for the tunnels!

Monday, 10/14/2019 to Saturday, 10/19/2019 - Scare Brain Cancer Away 5K

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 4 times for 14.27 miles in 6 days.
I took 55,788 steps in 6 days according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Monday, 10/14/2019

7231 steps, 46/118 resting/peak HR, 8:14 hr sleep, 170.7 lbs, 2 floors climbed

Some aches and pains after running a half marathon but they were easily ignored. Christine had a couple bowls of delicious pasta for supper ... mmm!

Tuesday, 10/15/2019

15369 steps, 49/141 resting/peak HR, 7:38 hr sleep, 173.5 lbs (up 2.8 lbs ???), 12 floors climbed
run: 5.75 miles, 49:46, 8:39 pace, 131 avg HR, 159 avg cadence, 47F, 48% RH, 6 mph SW wind, mostly cloudy

I thought about not running today since I ran the Empire State Half on Sunday but the forecast for Wednesday afternoon was rain and wind so I ran. I didn't get out until I got home around 5:20 PM. I was a bit worried about the sun being low so I stuck to the LOSP Trail. I stuck up my normal steady pace. My thighs were a bit tight and I thought about turning around at Dewey Ave but that would have been only 3.5 mils so I kept going to Island Cottage. It was a bit cool and windy but I warmed up ... I always do. My splits were: 9:02, 8:29, 8:33, 8:41, 8:39 and 8:27 over the last 0.75 mile.

Wednesday, 10/16/2019

4829 steps, 46/107 resting/peak HR, 7:49 hr sleep, 172.6 lbs, 5 floors climbed

Thursday, 10/17/2019

14315 steps, resting/peak HR, 7:22 hr sleep, 172.7 lbs, 29 floors climbed
run: 5.05 miles, 44:24, 8:47 pace, 132 avg HR, 160 avg cadence, 48F, 77% RH, 15 mph SW wind gusting to 28 mph, overcast

I had a 4 Season Challenge 52.4 award (1st out of 3 in the M 60-64 age group) waiting for me at Fleet Feet Armory and I needed to run. So ... I picked up the award and then headed up to Cobbs Hill for a "blast from the past" run. It was cool, windy and chilly so I was a bit overdressed: running pants, long/short sleeve tech shirts, beanie and light gloves. I was also sluggish as I made my way up Culver Rd, Monroe Ave, Highland Ave and up the first hill of Cobbs Hill. I slowly got a bit faster but not much. I made it 3 times around the reservoir before I headed out to take the long way back to the 2014 Cruze. My splits were: 9:35, 8:49, 8:34, 8:22 and 8:39. The important thing is that I got my run in ... a run is better than no run.

Friday, 10/17/2019

5434 steps, 48/90 resting/peak HR, 6:47 hr sleep, 170.6 lbs, 2 floors climbed

Saturday, 10/18/2019

8610 steps, 44/152 resting/peak HR, 6:46 hr sleep, 169.7 lbs (below 170 for the first time in a long time!), 2 floors climbed
run #1: 0.35 miles, 3:01, 8:33 pace, 119 avg HR, 159 avg cadence, 34F, 89% RH, 5 mph WSW wind, sunny
run #2: 3.12 miles, 23:40, 7:34 pace, 144 avg HR, 164 avg cadence, 34F, 89% RH, 5 mph WSW wind, sunny

Today's race was my fifth Scare Brain Cancer Away 5K. My previous times for the SCBA 5K were: 2014 - 21:06, 2015 - 21:08, 2016 - 21:46 and 2018 - 22:57. I have also run the Karknocker 5K in July on this same course. My previous times were: 2012 - 20:18 (2nd fastest 5K ever), 2014 - 21:34, 2015 - 21:56 and 2017 - 22:25. So ... I knew the course well.

I was up around 5:30 AM. I puttered around for a bit before I decided to get ready around 7:30 AM. It was chilly and calm so I wore: running pants, a long/short sleeve tech shirt combo+, Brooks beanie and heavy running gloves. I started a bit late but it was only a 20 minute drive. I arrived at the East Rochester High School around 8:15 AM.

My over the ear earbud broke apart again as I was fiddling with it so I ran without music. I am either going to have to see if any of my old earbuds or I will have to bit the bullet and buy a new one. I have gone to the dark side ... I run with music but only in one ear.

I got out for a itty bitty warm up run of 0.35 mile at 8:33 pace, link here. I met up with Andy Ciaio at the start line. He said that he was still sore from the Empire State Marathon last Sunday and that he would draft off me. I laughed and told him that I would draft off him. And ... we were off!

Andy and I ran together for about 100 feet because being pushed apart. He ran ahead. A 5K race is hard to describe ... I usually start too fast, slow in mile, speed up a bit in mile 3 and try to hold on during the last 0.1 mile. My splits were: 7;23, 7:49, 7:29 and 7:08 over the last 0.12 mile. So ... that was exactly what happened. I crossed the finish line in 23:36, 64th out of 627 according to the results here. I was 4th out of 21 in my M 60-64 age group. A cool looking certificate is here. Andy ran a 21:53 to snag 3rd in his M 50-54 age group, nice!

I got a bit of something done later in the afternoon. I put air in all 4 tires of the 2014 and 2018 Cruze. It something that needed doing and I chose a warm afternoon. All the tires were around 30 psi instead of the recommended 35 psi. So ... I hooked up my portable air compressor to each 12 VDC outlet and got it done. Then I got the cell phone holder in each car back in. The 2014 Cruze has one that fits in the CD slot. The 2018 Cruze has a powered one (2 12 VDC outlets and 2 USB outlets) that fits in the cup holder The fuse of the powered one in the 2018 Cruze is blown so I do have to get a new fuse for that one to work. But I did finally figure out how to tighten this one in securely. It has to tightened in counter-clockwise not clockwise! Somebody didn't hear about "Righty tighty and lefty loosey" that my father taught me when I was a kid.

Sunday, 10/13/2019 - Empire State Half

My left IT band appears to be healed. I'm not as fast as I was before though.
I took 55,282 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 10/13/2019

22650 steps, 46/143 resting/peak HR, 8:22 hr sleep, 4 floors climbed
run: 13.22 miles, 1:53:53, 8:37 pace, 137 avg HR, 162 avg cadence, 50F, 74% RH, 6 mph SE wind, sunny

Today's race was my second Empire State Half. I ran it last year in 1:46:18. My goal coming in today was to run under 2 hours. I considered myself under trained so I thought it was a realistic goal. I have run 37 road half marathons before this one so it wasn't my first rodeo ... lol!

Christine and I had stayed the night at the Super 8 on 7th North St in Liverpool NY so we were only 1 mile away from the race start/finish at NBT Stadium. I got the room cheap since I used my free night at hotels.com that I got after staying 10 nights over the past several years. We had a nice room with a refrigerator (useful for chilling my Hammer Gel flask), a microwave (unused) and a king-size bed (well ... we had to sleep somewhere). We both got a good night's rest. I woke up around 6:30 AM which is a bit late for me but the half didn't start until 9:30 AM (the marathon started at 8 AM and the 10K starts a half hour later at 10 AM). We headed down to a continental breakfast. The only hot food was oatmeal and make-you-own waffles. I chose frosted flakes, a muffin and orange juice.

It was around 40F and clear so I dressed in shorts (with running pants over so I could take them off) and my 2018 Empire State Half orange long sleeve tech. We headed out of the Super 8 around 8:30 AM. Three right turns and we were pulling into the NBT Stadium ... easy peasy!

I stayed in the 2018 Cruze for a bit too long (9:10 AM). I ditched my running pants, put on Body Glide and sunscreen, kissed Christine goodbye and headed off. I found a bathroom for some last minute business but didn't have any time to stretch.

And ... the horn sounded and I wasn't in the start corral yet! Oops! So ... I started after 99% of the runners had already started. I got up to a steady race pace and proceeded to slowly pass runners. I didn't  want to go out and expend all my energy ... I have been known to do that before in my younger days, lol! I just set up my usual steady pace as best I could as I waved between slower runners during the first mile.

This course is just a flat, fast out and back on road or paved trail. It heads out from NBT Stadium, out to the Onondaga Lake Parkway (which was totally shut down for us), into the Onondaga Lake Park onto the East Shore Recreation Trail, go under the NYS Thruway and John Glenn Blvd and out to the turnaround at the end of the Cold Spring Trail.

I don't normally do this but I had decided to dedicate this race to my brother, Don, and his wife, Sherri. Sherri has some health issues. I thought that she would appreciate any positive thought that I could send her way. So ... I thought of them during the race from time to time.

I was behind a couple of girls around mile 4 by about 20 feet. I noticed that the cell phone of the one on the left was about to bounce out of her unzipped cell holster so I quickened my pace to tell her about it. She thanked me. The only rise in the entire race that I can remember was about 5 feet around mile 6 where the trail went underneath the NYS Thruway. It seemed like forever before I got to the turnaround. Now ... just run the course back the way I came.

I tucked in behind a blonde girl that was running my pace or slightly faster just after the turnaround. I took out my Hammer Gel flask at mile 7 and gulped a slug of it and took a big gulp of water on the run at mile 7 ... nice and without tripping! The blonde girl either put on some speed or I slowed down at mile 9. My hips started to hurt a bit so I probably slowed a bit. I didn't get down about it ... I sucked it up and kept going. I checked my Garmin ... around 1:30 with a bit less than 3 miles to go. I could go under 2 hours if I did 10 minute pace. Keep running ... getting there ... keep running ... NBT Stadium in sight ... keep running ... almost there ... 3 digital clocks running for the 3 races ... mine was under 1:55 (gun time) when I crossed the finish line ... done!

The usual obligatory post race selfie with the massive finisher medal

I grabbed a pint of water, a banana and a mini bagel along with samples of Honey Stinger. I was tired and sore but not unreasonably so. I looked around but I couldn't see Christine. I headed out to the 2018 Cruze. She said that she was tired so she had stayed in the car. I stretched a bit before I headed back to the finish line. I wanted to check on how Prem Kumar and Andy Ciaio did in the marathon. Prem finished in 3:38:35 and Andy finished in 3:59:44. They both said that I was the smart one for just doing the half marathon. I guess I'm only half crazy ... lol! Andy's wife, Laura, finished her first maraton in 4:54:13. She later posted on Facebook that she was sore all over and didn't want to take her medal off!

We headed out shortly afterward. We stopped at the Del Lago Casino on the way home to stretch our legs and because we were hungry. It was quite noisy and busy inside. Every TV was tuned to a NFL game since Del Lago allowed bets via Draft Kings, link here. The sportsbook area was quite busy with several HUGE TVs. We split a 12" cheese and pepperoni pizza ... mmm (once it cooled down)!

We got home around 3 PM. Christine went straight to sleep for several hours and I caught up on stuff. So ... I did pretty well. I finished 88th out 429, 1:53:44 chip time, 1:54:38 gun time, link here. I was 7th out of 15 in my M 60-64 age group. My splits were: 7:59, 8:13, 8:20, 8:24, 8:26, 8:31, 8:34, 8:37, 8:50, 8:56, 9:11, 9:10, 8:53, 8:20 over the last 0.22 mile.

I was a bit stiff but unduly so. I have felt worse after many half marathons and certainly after any marathon. I went to bed relatively early .... I was a bit tired.

What did I learn? Well ... I just know how to run a race. I have run 494 races since my first one on Thanksgiving in Newark way back in 2005 almost 14 years ago. One foot in front of the other and repeat until I'm done.

Meanwhile ... I read all the Facebook posts of the runners from Rochester who ventured out to run the Chicago Marathon ... awesome!

Sunday, 10/6/2019 to Saturday, 10/12/2019

I ran 3 times this week, 14.85 miles
My left IT band appears to be healed. I'm not as fast as I was before though.
I took 55,282 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 10/6/2019

9070 steps, 47/136 resting/peak HR, 8:15 hr sleep, 172.0 lbs, 11 floors climbed
run: 4.75 miles, 41:49, 8:48 pace, 129 avg HR, 158 avg cadence, 57F, 70% RH, 9 mph SW wind, overcast

I got up and out early than yesterday. It was also almost 20F warmer so I wore shorts and a short sleeve tech. I ran only my 4.75 mile "Out to the pier" route since I ran 11.05 miles the day before. I set up a nice and steady pace. It was very quiet in the Ontario Beach Park and on the pier with just a few walker and fishermen. A woman who was stretching into a yoga pose laughed when I told her that "I would break if I tried that" as I ran past. It's true though ... I am not very flexible. My splits were: 8:41, 8:50, 8:48, 8:57 and 8:44 over the last 0.75 mile.

Meanwhile, other runners were down in Corning running the Wineglass Half and Full Marathon. 2887 runners finished the Half, results here. 1598 runners finished the Full, results here.

Maybe next year. I am thinking of running other half marathons next year rather than running the 4 Season Challenge and the Empire Half.

There are a LOT of other races that I have never run or haven't run for some time: Cast a Shadow, Skunk Cabbage Half in Ithaca, Rally around the Valley, Buffalo Half, Lake Placid Half, Gorges Ithaca Half, Montezuma Half, 0 SPF Trail Half, Right to Run 19K, Sauerkraut 20K, Dam Good Trail Race, Catherine Valley Half in Watkins Glen, A Midsummer's Night Madness Trail Half, Black Diamond Express Half, Geneva Half, Finger Lakes Half, Mighty Niagara Half, The Wineglass Half in Corning, Unlimited Breadsticks Trail Half, Lake Placid Classic, Mohawk Hudson Half, E-Race Cancer Half, EVL Half, Syracuse Half and 0 Degree WTF. I pulled these races off of the 2019 calendar that I pull together from various timing companies (leone, score-this, pcr-timing, yen, yellow jacket racing and hourglassworks) and runningintheusa.com.

Anyway ... Christine and I watched the Bills play the Tennessee Titans. The Bills won a defensive game down in TN, 14-7, links here and here. It did help that the Titans kicker went 0-4 on his FG attempts (50 yard miss, 36 yard miss, 53 yard miss with a 33 yard blocked). UPDATE ... he was unemployed the next day.

Monday, 10/7/2019

4810 steps, 52/95 resting/peak HR, 6:12 hr sleep, 171.3 lbs, 4 floors climbed

Tuesday, 10/8/2019

12818 steps, 48/137 resting/peak HR, 7:12 hr sleep, 172.2 lbs, 5 floors climbed
run: 5.05 miles, 43:31, 8:37 pace, 135 avg HR, 157 avg cadence, 64F, 50% RH, 6 mph ENE wind, mostly sunny

It was Tuesday so I ran. I got out to Greece Arcadia High School a bit early. It's getting darker earlier so ... don't tell my boss. It was nice so I wore shorts and a short sleeve tech. I struck up a nice and steady pace on my usual "5 from GAHS" route. My splits were: 8:32, 8:29, 8:47, 8:44 and 8:39. I was kind of drenched with sweat when I got done. I had to put my earbud back together ... again after it dropped out of my ear. This time it was the battery in the piece that goes over the ear that needed to be fitted back together. It's geeing old but I am making due since I did like its long battery life.

Wednesday, 10/9/2019

6109 steps, 51/95 resting/peak HR, 171.8 lbs, 5 floors climbed

Thursday, 10/10/2019

6799 steps, 45/92 resting/peak HR, 5:55 hr sleep, 172.8 lbs, 8 floors climbed

It was Thursday and I didn't run. I found that the world didn't stop to take notice. My reasons? I slept horribly the night before so I was tired and even so I didn't get out of work until just after 5 PM. I usually fall right to sleep but last night I didn't fall asleep until almost midnight and woke up three time during the night before I got up at 5:45 AM. I like to try to get my run done by 5 PM in September and especially October since it is getting dark faster and faster in the fall.

Friday, 10/11/2019

13189 steps, 45/139 resting/peak HR, 7:24 hr sleep, 172.6 lbs, 8 floors climbed
run: 5.05 runs, 43:39, 8:38 pace, 134 avg GR, 158 avg cadence, 69F, 35% RH, 8 mph SE wind, sunny

I got out early for your basic "5 from GAHS" route. I had to park at the GAMS due to paving. I set up a steady pace and got it done. My splits were: 8:32, 8:35, 8:37, 8:41 and 8:47.

Saturday, 10/12/2019

2497 steps, 46/112 resting/peak HR, 7:36hr sleep, 171.8 lbs, 7 floors climbed

While I was asleep ... Eluid Kipchoge ran a 1:59:40 marathon in Vienna, links here, here and here. Eluid has won 12 out of the 13 marathons he had entered. He became part of the Breaking2 Challenge to run 2:00:25 on 5/6/17 and then the INEOS 1:59 Challenge. It's not an official marathon since it was not an open competition, he had 41 pacers ... it was a one man time trial. But ... just under 4:35 pace for 26.2 miles!

Today was a lazy morning and then a travel afternoon. I had booked the Super 8 on 7th North St in Liverpool NY. I used my free night from hotels.com so I only paid $28.30 for a nice room with a refrig, microwave and king-size bed. Christine and I went to out to eat at the nearby Dennys with my brother, Don. I hadn't seen him in over a year. We managed not to talk about politics since we are on opposite sides (our blue versus his red). We learned that his wife, Sherri, is not doing well and he doesn't expect her to live much longer. She has been overweight and smoked for a long time. So sad.

Sunday, 9/29/2019 to Saturday, 10/5/2019 - Heather Boyum 5K

I ran 6 times this week, 29.33 miles
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 79,697 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/29/2019

14026 steps, 46/155 resting/peak HR, 7:53 hr sleep, 169.7 lbs, 32 floors climbed
run #1: 0.26 mile, 2:21, 9:14 pace, 120 avg HR, 151 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy.
run #2: 2.86 mile, 25:47, 9:00 pace, 146 avg HR, 159 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy
run #3: 2,25 mile, 23:48, 10:34 pace, 126 avg HR, 150 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy

Today's race was my sixth Heather Boyum 5K out in Center Park in Fairport. It's a race that celebrates the life of Heather Boyum who was killed by 2 intoxicated driver in 2012,links here, here and obituary here. The Heather Frazer Boyum Iron Angel Memorial Foundation, Inc sponsors a benefit race.

The Heather Boyum 5K is a 5K-ish trail race set on the rolling grass and hills in and around Center Park. My previous times: 2013 - 23:02, 2014 - 22:54, 2015 - 23:15, 2017 - 24:43 and 2018 - 26:32.

I got up around 6:30 AM and puttered around a bit. I had my usual pre-race cereal. The milk was slightly off so I dumped it after I ate my cereal. I didn't have any ill effects but it's better to be safe than sorry.

I got started a bit late and got out to the race venue around 8:20 AM. Still ... I had plenty of time before the race start at 9 AM to get my race bib. This year they gave out a cloth bag and water bottle. I took a itty-bitty warm up run of 0.26 mile before the race start. I talked with Prem Kumar and Bill Murphy for a bit before the race. And .... we were off!

One of the signs from CardMyYard.com

I settled into a nice and steady trail pace. The race was short so it was just run, catch who I could, try not to get passed, don't fall on the wet grass, run up the one long hill, keep going and get it done. I was happy that I broke 26 minutes and ran faster than last year. Oh ... I had an Irish Setter dog run up to me and lick me repeatedly before its owner called it off. You can see it in the pace portion of my Garmin data at 14:26 to 14:43 ... no worries.

More pics of the signs

I did OK. I was 45th out of 193 and 4th out of 9 in my M 60-64 age group, link here. My splits were: 8:59, 9:02 and 8:25 over the last 0.86 mile. I even went out for a slow cool down run of 2.25 mile at 10:34 pace, link here.

Then I went out to see my daughter, Karen, in Palmyra. We visited for a bit and I took out her cardboard recycling before I headed back to Rochester.

Monday, 9/30/2019

4847 steps, 48/96 resting/peak HR, 7:33 hr sleep, 171.3 lbs, 3 floors climbed

I had wanted to get out a last run in September but ... Christine had supper ready with 5 minutes so I stayed put and called it a day.

It's the end of September so .... it's stat time!
 I ran 15 times for 79.21 miles, 5.28 miles/run.
 I biked once (a rarity) for 15.05 miles.
 I ran 3 races:
 9/6 Dirt Cheap #6, 4.87 miles, 53:21, 10:57 pace, 96th out of 186, 3rd out of 7 in my M 60-64 age group
 9/22 Rochester Half, 13.25 miles, 2:02:37, 9:21 pace, 286th out 1095, 4th out of 26 in my M 60-64 age group
 9/29 Heather Boyum 5K, 2.86 miles, 25:47, 9:00 pace, 45th out of 293, 4th out of 9 in my M 60-64 age group
 I have run 145 times for 743.20 miles, 5.15 miles/run so far in 2019.
 I took 244,077 steps in September and 2,395,436 steps so far in 2019.

Tuesday, 10/1/2019

13481 steps, 48/141 resting/peak HR, 7:31 hr sleep, 173.2 lbs, 11 floors climbed
run: 4.75 miles, 42:09, 8:52 pace, 134 avg HR, 157 avg cadence, 83F to 70F, 53% RH, 15 mph W wind gusting to 22 mph, overcast with misty rain

Well ... it was Tuesday so I ran. The weather when I started was unreasonably warm for October 1st. The high for Rochester was 88F which was 2F above a record for this day set way back in 1877. It seemed to be over 80F when I started. A strong cold front was forecast to come through. Come through it did ... right about when I got done. It got windy and started to spit rain. I could really feel the wind when I started back from the pier and the rain started to come down when I got near the hole in the fence on the LOSP trail. Taking this shortcut cuts about 0.5 mile off this route ... and I took it. It was getting pretty windy and I wanted to get home and safe. I was stretching by the front door when I felt the air get suddenly colder! It was kind of fun ... a 62 year old runner out in the elements marveling at the weather! Anyway ... my splits were: 8:47, 8:36, 8:58, 9:01 and 8:58 over the last 0.75 mile.

Wednesday, 10/2/2019

6293 steps, 47/97 resting/peak HR, 7:29 hr sleep, 172.3 lbs, 5 floors climbed

Thursday, 10/3/2019

17121 steps, 46/143 resting/peak HR, 7:17 hr sleep, 173.4 lbs, 4 floors climed
run: 8.15 miles, 1:09:52, 8:34 pace, 136 avg HR, 158 avg cadence,

It was Thursday so I ran. I wanted a bit longer run so I ran my 8 mile route from Greece Arcadia High School. My earbud was still in 3 pieces after it had fallen on the floor. I had neglected to take the time to put them back together so I ran without music. I struck up a nice and slightly harder than usual pace. It was overcast and a lot cooler than Tuesday. I wore a long sleeve tech and hiked up the sleeves after 2 miles. There was a drizzle up within 1/4 mile of the lake as I ran along Edgemere Drive. I was a bit wet when I got done. The miles clicked off and I had no issues with any joints or muscles. My splits were: 8:21, 8:29, 8:38, 8:31, 8:39, 8:36, 8:40, 8:41 and 8:16 over the last 0.15 mile.

Friday, 10/4/2019

6371 steps, 45/93 resting/peak HR, 7:09 hr sleep, 172.2 lbs, 5 floors climbed

Saturday, 10/5/2019

17558 steps, 47/140 resting/peak HR, 7:38 hr sleep, 171.6 lbs, floors climbed
run: 11.06 miles, 1:36:55, 8:46 pace, 132 avg HR, 158 avg cadence, 40F, 61% RH, 3 mph E wind, sunny

It was a bit chilly so I hemmed and hawed a bit with my clothing choice. I initially thought of my Brooks pants and a long/short sleeve combo, light gloves and beanie. My MP3 player was low battery so I waited so I could charge it for a bit. I was a bit warm in the townhouse so I took off my short sleeve tech and changed to shorts. I got out and was pretty comfortable once I warmed up. I wanted 11 miles so I chose my "Out to Lowden Point Rd" route. I don't particularly like out and back routes but I made do. I kept up a steady pace with a tiny stop to take in a gulp of Hammer Gel at mile 4.75. My splits were: 8:39, 8:49, 8:29, 8:51, 9:00, 8:55, 8:51, 8:33, 8:56, 8:44 and 8:36.

Sunday, 9/22/2019 - Rochester Half

23163 steps, 46/150 resting/peak HR, 7:59 hr sleep, 38 floors climbed
run: 13.25 miles, 2:02:50, 9:17 pace, 134 avg HR, 151 avg cadence, 68F, 81% RH, 8 mph SW wind, mostly cloudy (thankfully)

Well ... my fifth Rochester Half was on trap this morning. My previous times were: 2014 - 1:43:40, 2015 - 1:48:21, 2017 - 1:48:07 and 2018 - 1:47:28. I ran the Rochester Marathon in 2016 - 4:30:42. The Course map here, USATF certified map here and elevation guide here (also below).

The Rochester Half course is not the flattest ...

Some foreshadowing ... this year would be no different than my last two half marathons in 2019 ... a new slowest time. 2019 had not been my best running year (that would be 2012 when I was a bit younger and faster). It's tough to run in the now and accept the times that I run when I remember running faster. It's something that I have to accept though.

I was up around 5:20 AM. My alarm was set to 5:15 AM but was set to silent. Luckily I woke up in the darkness and thought to check my watch. I heard the cuckoo alarm of my darling wife, Christine, around 5:30 AM. She snoozed for another 20 minutes before she got up. She volunteered to be the road marshal at the corner of Thomas Ave and Mt Airy Drive and wanted to be there at 7 AM. We both got ready quietly. My small gym bag dropped on the kitchen floor and spilled its contents just before I left. I thought I put everything back in it  ... I thought.

I left for the finish at Frontier Field at 6:23 AM. I caught more than my share of red lights but arrived around 6:40 AM. Then ... I found that I had left my water bottle at home on the kitchen counter. Arrgghh!! But ... what was I to do? I would have to survive with water from the aid stations. I had done it before. Today's forecast of heat and humidity did make me slightly nervous. I didn't go out for a warm up run since I didn't want to get thirsty.

The obligatory race start arch shot

I lined up next to Andy Ciaio like I have done so many times before. He said that he just wanted to finish and I told him that I wanted to finish under 2 hours. And .... we were off! I ran with him for about 5 yards ... and then he was gone. He finished in 1:53:53.

I got up to a nice and easy race pace. I had no trouble for the first 5 miles. My 5K time was 26:08, 8:26 pace ... not bad. Then it was onto the boardwalk in Turning Point Park just before Mile 4.

Barb Boutillier of Fleet Feet Rochester took many pictures on the boardwalk ... one was of me and one of the long line of runners while 2 swans looked on

I remember seeing a guy on the O'Rorke Bridge singing while playing a guitar and stepping with his feet to drum a drum and cymbal. He seemed quite talented and coordinated.

Tom Butler took this picture just before I headed over the O'Rorke Bridge at mile 5

I walked up most of the Thomas Ave hill and had one of my Power Bar Hydro gels. I had a bit of difficulty opening it. It was very much like water and went down well. I noted that my shirt was drenched with sweat. My 10K time was 55:08, 8:54 pace (2nd 5K was 29:00, 9:21 pace). Christine gave me some water and a kiss when I saw her at the mile 6.5 mark. She said I looked great ... I didn't feel that great but ran on.

John Brind'Amour took this at St Paul St and Titus Ave

I think my pace improved for a couple of miles. Then ... my earbud fell out and broke open on St Paul St around mile 8. I stopped and tried to fix it. I had done this quite easily when it had fallen a few days ago and split out its battery. I fixed it in like 10 seconds. This time it was the earbud in three pieces ... I tried for a few minutes, gave up, stuffed it into my Zipster and ran on. I should have scooped it up and just ran onward.

I ran the last 5 miles old school ... no music. Just a run and his thoughts. I have only run with an earbud and music for about a year or two. Long runs just got so boring without music. I really need to put different MP3s into my MP3 player though.

UPDATE: It took ten minutes with a flashlight and magnifying glass the next day to figure out how to put it back together. Now it's talking in Chinese when it powers on and off (a Google search should help with that ... or finding the instructions). Lesson learned ... scoop it up, tuck it away and keep running!

My broken earbud and MP3 player. I wear the earbud in my left ear and tuck the MP3 player in either my water bottle or Zipster.

I think I had my second Power Bar Hydro gel just before the 15K mark. I passed the 15K timing strip in 1:25:06, 9:14 pace (3rd 5K in 29:58, 9:40 pace). I took a leak at a porta-potty when I got off the pedestrian bridge at mile 10. I probably didn't need to but my 62 year old bladder told me to "just do it", lol.

Barb Boutillier of Fleet Feet Rochester took this on the Pedestrian Bridge

I walked up most of the Brewster St hill at mile 11. I looked at my watch and figured that I wouldn't break 2 hours. I resolved to run without stopping the rest of the way ... and I did. I could see the finish arch from the Pont de Rennes Bridge. Slowly I got there. I decided to race to the line with a guy who appeared to be in my age group (I beat him and he was actually 66).. I did a close look at my Garmin data and found that I crossed the line at 2:02:49 at a 5:43 pace sprint. And ... done! I ran the last 3.8 (actually 3.95 miles) in 37:31,  9:05 pace.

I forgot to turn off my Garmin for about a minute after I crossed the finish line. I used Garmin's new Trim Activity feature to adjust the embedded link above. It's really a neat feature that Garmin had needed for a long time (or maybe I didn't know about it), link here.

I found that my personal cell was dead (along with my RoadID eCrumb when I started). I walked out to the 2018 Cruze to retrieve my Ricoh cell so I could post on Facebook that I had finished in case my kids were virtually stalking me. I also married up the final piece of the 2019 4 Season Challenge medal to the other 3 that I had acquired this year. It's always nice to see them all put together!

The usual post race selfie and my fifth 4 Season Challenge medals (I have done 4 52.4 and 1 65.5)

I didn't get this 4 Season Challenge M 60-64 Age Group award until weeks later ... it looks pretty nice!

I walked around a bit. I had a very nice Berry yogurt ice cream bar from Perry's Ice Cream and an ice cold chocolate milk.along with a piece of pizza and bag of Fritos. All went down real well.

The Perry's Ice Cream vendors & their delicious Raspberry Watermelon or Berry Grape Frozen Yogurt bars (the Raspberry Watermelon was delicious)

Refueling with Chocolate Milk and American Daily girls

I called Christine and told her that I didn't need her to come down to Frontier Field when she got done with her shift at 10:30 AM. She told me that she had enjoyed volunteering and that the people along Thomas Ave were very friendly. I drove straight home and got there before her. A couple mugs of coffee soon ensued.

I felt pretty good afterwards. I did OK but not so much up to what I wanted to run. It was my 2nd slowest half marathon of the 37 road half marathons that I have run. I was 283rd out of 1083, link here. I was 4th out of 26 in my M 60-64 age group, link here. The 3rd place guy was 3:07 minutes ahead so I might have been 3rd and placed in my age group if I hadn't messed around with my broken earbud. My 5K splits were: 5K - 26:08, 8:16 pace; 10K - 55:08, 8:54 pace (2nd 5K - 29:00, 9:21 pace); 15K - 1:25:07, 9:09 pace (3rd 5K - 29:59, 9:40 pace); last 3.8 miles - 37:43, 9:56 pace ... so I started fast and got slower. My mile splits were: 1 - 8:16, 2 - 8:13, 3 - 8:28, 4 - 8:16, 5 - 9:06, 6 - 10:15, 7 - 9:01, 8 - 9:34, 9 - 8:50, 10 - 9:37, 11 - 9:35, 12 - 10:55, 13 - 8:48 and 10:40 over the last 0.25 mile (with one minute of walking). I was 1st out of 3 in the 4 Season Challenge 52.4 M 60-64 age group, link here. There were 253 finishers in the Rochester Marathon, link here.

The race got to be a blur while I was running. I remember some things ... a sign that said "Exercise? I thought you said Extra Fries!", another that said "Faster! Faster! Don't Stop! That's What She Said!", another on Brewster Hill that said "Make this Hill your Bitch!".

So ... another Rochester Half in the books. I still run and race ... today was not that day when I stop. "Just one foot in front of the other ... and repeat until I'm done." ... words to live by.

Monday, 9/23/2019 to Saturday, 9/28/2019

I ran 2 times in 6 days, 12.3 miles
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 48,782 steps in 6 days according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Monday, 9/23/2019

4050 steps, 48/87 resting/peak HR, 7:39 hr sleep, 173.0 lbs, 2 floors climbed

Tuesday, 9/24/2019

7556 steps, 49/95 resting/peak HR, 7:28 hr sleep, 175.3 lbs, 3 floors climbed

I guess ribs and beans for supper last night caused me to gain 2.5 pounds in one day. So good ... so bad for your waist line I guess!

Wednesday, 9/25/2019

13852 steps, 45/145 resting/peak HR, 7:18 hr sleep, 173.0 lbs, 5 floors climbed
run: 5.05 miles, 44:42, 8:51 pace, 135 avg HR, 157 avg cadence, 78F, 49% RH, 13 mph WSW wind, mostly sunny

The weight was back down 2.5 pounds from Tuesday. I weigh myself even before coffee in the morning so it wasn't from tonight's run. Weird.

I got out a hour early from work and took to the road from Greece Arcadia High School. I thought about a 7.25 mile route but I turned right instead of left to make it a 5.05 mile route. My legs felt heavy as I fought the run all the way up Janes Rd. Just getting it done ... the story of my running in 2019. My splits were: 8:27, 8:45, 8:55, 8:47 and 9:19.

Thursday, 9/26/2019

5577 steps, 44/114 resting/peak HR, 7:39 hr sleep, 172.1 lbs, 5 floors climbed

It was weird to go straight home after work but I managed. I plan on running Friday night and resting on Saturday before the Heather Boyum 5K on Sunday morning. Some housework might get done on Saturday morning.

Friday, 9/27/2019

16346 steps, 43/147 resting/peak HR, 7:46 hr sleep, 171.3 lbs, 8 floors climbed
run: 7.25 miles, 1:03:24, 8:44 pace, 139 avg HR, 157 avg cadence, 72F, 32% RH, 8 mph SSE wind, sunny

I got out a bit early and got in a 7.25 mile run from Greece Arcadia High School. I struck up a nice and steady pace. That lasted until I ran out of energy around mile 5. I lapsed into a run/walk for a bit before I sucked it up and slowly ran the last mile. The first 5 miles were good ... the other 2.5 miles not so much. My splits were: 8:11, 8:28, 8:40, 8:38, 8:45, 9:22, 9:03  and 9:01 over the last 0.25 mile.

Saturday, 9/29/2019

1401 steps, 46/114 resting/peak HR, 5:59 hr sleep, 170.3 lbs, 6 floors climbed

Just a restful Saturday. I did mange to sweep and mop the kitchen and bathroom floors. They crossed the threshold of being tolerably dirty to being too dirty so they had to be dealt with, lol!

Sunday, 9/15/2019 to Saturday, 9/21/2019

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I ran 2 times this week, 15.1 miles
I rode once this week, 15.05 miles.
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 49,700 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/15/2019

16312 steps, 48/145 resting/peak HR, 8.04 hr sleep, 172.6 lbs, 16 floors climbed
run: 10.05 miles, 1:29:05, 8:52 pace, 132 avg HR, 160 avg cadence, 59F, 90% RH, 5 mph SW wind, overcast

I wanted 10 miles. I made sure that I applied Body Glide in 4 particular areas before I left the townhouse. I leave it to the reader to figure where a guy would apply Body Glide, lol! I started at Herrema's so I could run most of the Rochester Half course. I had a weird thought just I started out ... "This will be my last run at age 61." and it was. I set a nice and steady pace as I lumbered up Thomas Ave ... a bit of a rude awakening. I should have taken a flask of Hammer Gel but ... I forgot. Up Thomas Ave, up St Paul St to the Cornell Cooperative Extension center. I slowed down a bit once I went over the Genesee River pedestrian bridge. Then it was down Lake Ave past the cemeteries to the Genesee Riverway Trail to Turning Point Park and the boardwalk. Then back up Petten St to River St over the O'Rorke Bridge to Herrema's. I had to run around the plaza twice to get up to 10.05 miles but I wanted 10. Boom ... done. I did a bit of grocery shopping at Herrema's. My splits were: 9:10, 8:30, 8:43, 8:54, 9:12, 8:37, 8:34, 8:38, 9:25 and 8:54.

A couple of mugs of coffee along with a fruit ring pastry soon ensued while Christine and I lounged around in the bedroom. Then ... we watched the Buffalo Bills play the New York Giants down in New Jersey. The score was ... 0-7, 7-7, 14-7, 21-7, 21-14 and 28-14. So ... the Bills are now 2-0 and have a perfect record after the other NY teams that actually play in NJ. Nice! Yahoo! Sports link here and ESPN link here.

Monday, 9/16/2019

1150 steps, 49/124 resting/peak HR, 8.02 hr sleep, 172.0 lbs, 1 floor climbed
bike: 15.05 miles, 1:08:19, 13.2 avg mph, 19.3 mph peak, 106 avg HR, 71F, 51% RH, 7 mph ENE wind, mostly sunny

Well ... today was my 62nd birthday. I celebrated by taking the day off. What to do? Well ... sleep in until 7 AM, lounge around, have lunch around noon, get out for my first bike ride of 2019 (or first bike ride at age 62), have leftovers for supper and watch America Ninja Warrior. Nothing too exciting.

Tuesday, 9/17/2019

8602 steps, 48/104 resting/peak HR, 6.18 hr sleep, 173.1 lbs, 3 floors climbed

I thought about running, I had my running gear in the '18 Cruze but I was very tired so I just went home, ate and went to bed at 8:32 PM. Yes, the earliest I have gone to bed in many a year but I was exhausted for some reason.

Wednesday, 9/18/2019

12621 steps, 48/146 resting/peak HR, 5.43 hr sleep (off by 3 hours!), 172.8 lbs, 4 floors climbed
run: 5.05 miles, 43:30,.8:37 pace, 134 avg HR, 158 avg cadence, 64F, 53% RH, calm, sunny

I thought about 8 miles, then 7.25 miles ... ran for 5 miles instead. The Rochester Half is looming up on Sunday so I didn't want to go too long. I did push the pace a little bit. I thought I was going faster but it was what it was. I guess I am faster in my own mind, lol. So ... just an out and back 5 miles from Greece Arcadia High School. My splits were: 8:38, 8:27, 8:41, 8:38 and 8:41. I will be happy to run this pace for the Rochester Half ... we will see.

Thursday, 9/19/2019

4422 steps, 45/108 resting/peak HR, 172.3 lbs

Friday, 9/20/2019

5344 steps, 47/94 resting/peak HR, 6.56 hr sleep, 172.9 lbs

I thought about a run but I'll save for Sunday. The forecast is 68F and humid at the start. Then it will warm up to mid 80s by noon. There are already warnings about hydration, overheating and proper nutrition.

Saturday, 9/21/2019

1382 steps, 46/91 resting/peak HR, 7.25 hr sleep, 174.0 lbs, 3 floors climbed

I headed down to Fleet Feet Armory to pick up my race tech shirt and bib. The 2019 Rochester Marathon tech shirt is a yellow long sleeve. It should be very useful this winter. I also picked up 2 Power Bar Hydro gel packet  ... along with a free donut from the Balega salesguy along with a clappy hands and number 1 sign from the Brooks salesgirl.

I thought about taking a run up to Cobbs Hill but it was getting hot and humid so I thought better of it and just went home. I was in bed by 9 PM ... the Rochester Half tomorrow!