Sunday, 9/16/2012 to Saturday, 9/22/12

I ran 3 times this week, 15.2 miles

Sunday, 9/16/12: My 55th birthday, 60F, sunny, calm, 7 miles, 1:10:28, 10:03 pace

Well, I woke up as a newbie in the M55-59 age group! I didn't race today, I just ran for fun! That could only mean that I got up, out and down to Mendon Ponds Park to run the dusty but always refreshing blue and green trail.

Garmin Connect Activity for Mendon Ponds Park - Blue and Green trail

I started out around 10:10AM or so. It was perfect running weather: 60F, sunny, calm. I struck up my usual trail pace around 10:00 or so. I motored around the blue, then onto the green and did a bit more of the blue before I stopped. I was mindful of my right achilles but it didn't seem to bother me. I saw 12 horses, 2 does and numerous walkers and a couple of runners. All in all, a nice way to get some endorphins.

On the way home I picked up the Sunday Democrat and Chronicle and a couple of red raspberry glazed donuts from Dunkin Donuts. The donuts were delicious with coffee! Then Christine and I watched the Buffalo Bills play the KC Chiefs. The Bills won 35-17 to even up at 1-1, link here.

Christine warmed up her delicious spare ribs that she cooked last night ... mmmm! We ended up the evening by watching "Battleship" from OnDemand.

All in all, a great birthday!!!

Monday, 9/17/12: Rest day.

I felt like crap all day with a splitting headache and stomachache. I felt a bit better in the afternoon and evening but not much.

Tuesday, 9/18/12: Laundry day.

I could have gone for a run but towels and sheets needed to be done. So laundry trumped running for tonight.

Wednesday, 9/19/12: PT day.

I went to the physical therapist again. He soon found that standing heel raises were a bit painful to me so I got a heavier rubber band to stretch my right achilles as well as sitting heel raises to do until I can do standing heel raise later in the week. Now if I could commit to doing these exercises!

Thursday, 9/20/12: 70F, sunny, calm, 4.6 miles in Tryon Park, a bit of right achille pain towards the end

Garmin Connect Activity for Tryon Park

I needed some endorphins that only running can supply so I headed down to Tryon Park at 6PM to hook up with the Medved trail running crowd. Six of the Sehgahunda Training group were there too. All in all, about 40 to 50 people showed up. I had never been to this park before. The west edge is just a stone throw away from I590 ... which was a bit loud. It is also just across the wetlands from Lucien Morin Park (aka Ellison Wetlands). We headed out and found lots of trails, roots, rocks, up and down. I think it is more difficult than Lucien Morin Park. It was dark in the woods combined with the whole "It's September" so I really looked at my footing. I stayed with the lead runners. We stopped every mile or so to let the slower runners catch up. I tried to pause and restart my Garmin at each stop but screwed up. I should have just let it run. Someone told me we ran 4.6 miles so I went with it.

My right achilles start aching towards the end but I did get my dose of running endorphins that I needed. I met up with a guy who says he will be "dogging" me in every race that we both enter ... sounds like fun! I told him that I plan on entering the Scarecrow 5K on 10/13.

Friday, 9/21/12: Rest day.

My right achilles did ache during the day. But ... it was the price I paid for the endorphins of last night.

Saturday, 9/22/12: 60F, cloudy, a bit windy, 4.2 miles, 34:28, 8:12 pace, no stops, no pain.

Christine and I lazed around as is our norm for a weekend. Later in the afternoon, I headed out for a nice and easy run for more endorphins. My right achilles was a bit tight at first but soon loosened up. A nice run ensued.

Garmin Connect Activity for Around the block in Irondeqoit

Then we headed out to the nearby Salvatore's on East Ridge Rd. I had chicken wings with a sweet and tangy sauce while Christine had a calzonne with pepperoni and mushrooms along with a couple pitchers of Yuengling to wash it all down. Mmmm!

During the day, I was keeping up with John Muoio's exploits doing the Hunter Mountain Ironman, link here. He has a new nickname now, Iron John! Way to go!

Sunday, 9/9/12 to Saturday, 9/15/12

I ran 2 times this week, 6.96 miles. Still ... better than 0!

Sunday, 9/9/12: 3.5 miles, nice & easy, 65F, sunny, calm, no stops.

Garmin Connect Activity for Around the block in Irondequoit

I really needed a dose of endorphins after attempting to watch the Bills "play" the Jets at the Meadowlands. The Bills lost 28-48 ... it wasn't that close, link here. Anyway, I went out for a really nice and easy run around the block. Christine asked me to just keep it to 3 miles and I did ... just 3.5 miles. My right achilles really didn't bother me but I did feel it. I am going to my first physical therapy session on Tuesday at 8AM.

Monday, 9/10/12: Rest day.

We got some stuff done. I hung up a keyholder that I made back in 8th grade. Hopefully I won't keep losing my keys! Christine made rigatoni with homemade sauce for supper. Mmm! Then we did three loads of laundry ... Christine did help with the folding. Later I watched a couple of episodes of "Modern Marvels".

Tuesday, 9/11/12: PT day.

Will someone just hit me with a 2x4 when I don't go to the doctor after I injure myself?! I finally went to physical therapy at URMC Physical Medicine and Rehabilitation at Clinton Crossings where I was schooled by a young man named Christopher about how to exercise my right achilles. I was given one stretch and two exercises to do. Plus I was given the OK to run less than 3-4 miles at a nice and easy pace ... which is what I have been doing.

Wednesday, 9/12/12: Dirt Cheap #6, 78F, sunny, calm, not humid.


I posted on Facebook about a couple of hours before Dirt Cheap #6 that "someone should hit me with a 2x4 if I ever injure myself and not go to the doctors" and "that I will race nice and easy". Well, it was like blood in the water. I had people posting that they would make sure that help run nice and easy ... with a 2x4 or kick me in the 'nads. What racing friends I have! LOL!

Christine's stomach was feeling off so I headed down to Lucien Morin Park (aka Ellison Wetlands) solo. I met up with my running friends ... some remarked about making sure I ran nice and easy.

Garmin Connect Activity for Warmup before Dirt Cheap #6

I went out for a real nice and easy warmup just to see where my right achilles was at. I soon determined that I would really have to race nice and easy, nothing stupid.



The slower runners went off at 5:50PM, the men went off at 6PM and the women went off at 6:05PM. The start for the men was a bit of a scrum but I made a lane for myself and settled into a fast "nice and easy" pace. Soon we made a hard left turn onto single track. Shortly I settled into the back of a group of five or six guys who were racing my idea of "nice and easy". Most of the slower runners that we passed were gracious and gave us the trail as we came running by. Soon the trail narrowed to about a foot wide as we came close to the wetlands. You definitely did not want to trip on part of the trail! Later I did trip for an instant and almost did a face plant into a tree but I put up my hands quickly and continued onward to the finish.

I was only "chicked" by one woman while running and by 6 overall due to our 5 minute headstart. I was definitely sweating when I got done but forgot to use the Right Guard sample that Fleet Feet gave out as we registered. I did OK ... I was 50th out of 218 (link here) and 5th out of 14 in my M50-54 age group. I was 35th out of 158 in the overall series (link here) and a distant 2nd out of 22 in my overall M50-54 age group (link here) to the younger Jim Roche.

Thursday, 9/13/12 through Saturday, 9/15/12: Rest days all.

Whatever ...  just your normal rest days. On any of these days, I could have gone out for a run didn't. I so need to get out and rip off a nice, long, slow run. Yes, I do have to be aware of my right achilles.

On Thursday, I went to a dentist appointment at Dr. Randy Raetz DDS, aka the "running dentist" who sponsored the Fleet Feet Dirt Cheap Trail Race Series. I am having two crowns put on teeth 10 and 11. It's amzing the technology that he uses ... a camera that can somehow makes a 3D model of your teeth without making a mold.

On Saturday, Christine and I got out for a bit. I took Christine to Nu Nails to get her nails and toenails done with the color, Sweet Tart. Nice! Then we went to Skip's Meat Market and got some ribs and 5 pounds of hamburger. The ribs are for my birthday dinner tomorrow. I age up to 55, a new M55-59 age group!

I picked up a DVD from Redbox in Wegmans, "Starship Troopers: Invasion". I was excited to see this but left disappointed ... it was a 3D cartoon!!! I expected a live action movie like "Starship Troopers" (OK, with green screen) but with Johnny Rico, Carmen Ibanez, Carl Jenkins, Dizzy Flores and Ace Levy. Not a fan!!! Well, they did make the females a bit like Barbie, and the "action" was sometimes R rated ... if you know what I mean!

Sunday, 9/2/12 to Saturday, 9/8/12

1 ran 3 times this week, 12.4 miles

Sunday, 9/2/12: 5.82 miles, 48:27, 10:08, 83F, sunny, calm, right Achilles ache.

Garmin Connect Activity for Mendon Ponds Park - Green Trail

Christine had a massage appointment at 3:30PM at Massage Envy. She asked me if I wanted to go run down at Mendon Ponds Park. I was thinking about the same thing and jumped at the chance. She urged me to run just 3.1 miles ... so I ran 5.82 miles. I didn't know any trails that short ... that I wanted to run. Well, I suppose I could have run the Blue trail two or three times but that would have been boring so I just the Green trail backwards. I tried to run nice and easy. My right Achilles started to ache around mile 2.5 and I slowed down. It ached worse but I continued onward. Yes, it hurt to run but it's what I do.

Christine called for me to pick me up as soon as I got to the car so I headed back to Massage Envy to pick her up. Then we had a bite to eat up at Vic and Irv's up in Sea Breeze. I was limping so we didn't walk around much. We tuned to TCM and watched the 1964 Cold War classic, Fail Safe, with Henry Fonda and Larry Hagman.

Monday, 9/3/12: Labor and rest day.

Christine and I just lazed around most of the day. We did make it out to Wegmans for some supplies and to rent The Hunger Games from the Redbox. I am sure that some people like this movie but we were unimpressed. It's OK.

Tuesday, 9/4/12: 3.1 miles, 25:04, 8:04, 75F, cloudy, calm, humid, no stops, right achilles ache.

Garmin Connect Activity for Around the block in Irondequoit

I took a rare day off of work and just relaxed the whole day. I got up and out around 8:30AM for a really nice and easy run around the block. I wanted to run 5K so that I could make my right Achilles a bit sore for my doctor's appointment at 11AM. Yes, Christine finally got me to take my right Achilles to the doctor. He is a biker and a runner so he knows about athletes. He said that I had an inflamed right Achilles and referred me to the physical therapists at URMC Physical Medicine and Rehabilitation at Clinton Crossings. Then I took Christine back to Nu Nails so she could get a new nail color that wasn't pink like she got last week ... neither of us liked that color. Her color is now ... Be Still My Heart!

Christine styling her nails over a pot of 16 bean soup!

Christine's 16 bean & ham soup was very good! She can cook ... guess that's why I want to marry her ... ;-) ?

What was left of Hurricane Isaac finally made its way to upstate NY. It poured for about three hours in the afternoon. I can't imagine what it did down in the south of the US.

Wednesday, 9/5/12: Rest day.

Well, I have a physical therapist appointment on Tuesday, 9/11/12 at 8AM. I guess I should have seen the doctor right away. Who knew that a right achilles wouldn't fix itself!

Thursday, 9/6/12: Rest day.

Not much happened. Christine and I have been on a "Buffy, the Vampire Slayer" kick off of the trusty DVR.

Friday, 9/7/12: Rest day.

I did more walking than usual today, 10,214 steps. When I first start walking during work, I was stiff and my right achilles hurt. Then it loosens up and I walk OK ... but I still feel my right achilles. So ... I contemplated running the Summerfest 5K on Saturday. It that smart? Who knows?

Saturday, 9/8/12: 3.1 (actually 2.926) miles, 22:02, 7:40 pace, 72F, cloudy, humid, no stops.



I went to bed thinking that I would make a race day decision about running the Summerfest 5K. While Christine and I lay in bed in the morning it started to pour for about 5 minutes. A nice day for a race!

Well, we got up and out, out to Mendon Ponds Park ... our home away from home. We got there around 8:25AM, behind a slowpoke. I did a raceday registration and got ready. I hoped that my right achilles would hold up.

Garmin Connect Activity for Warmup before Summerfest 5K

While I went out for a bit of a warmup it started to pour and blow, I got drenched. I decided to wear my hat during the race just in case. The rain moved through just before the start of the 12K up on Douglas Road.

We lined up just ahead of the start in the muddy dirt road about a hundred yards from Stewart Lodge. Our start up the dirt road was a bit unexpected. I settled into a hard but easy pace as we got to Douglas Road and turned left. I really didn't know how my body would react but I ran onward. We crossed Canfield Road out to the horse farm and went to the turnaround by the NYS Thruway. My first mile was 7:14 As we passed the horses again, they started running like they wanted to run with us. I was running good, about 9th or so. We went into the woods to the left for about 0.5 mile or so of trail running. I slowed down due to the mud and crab apples, second mile was 7:55. We came back on Canfield Road for a bit and then turned left back onto Douglas Road. I was hurting a bit but held on and finished strong, third mile in 6:51. Christine cheered me into the finish. My Garmin had the race a bit light at 2.926 miles.

The muddy start!

Gritting my teeth for the finish ... like usual!

Getting the tag ripped off ...

I finished 10th out of 228 in 22:02. Overall results, link here. Age group results, link here. Christine and I cheered in the 5k runners and then both the 12k and 5k runners as they came streaming into the finish. We stuck around for the awards. Ellen went quickly through the 12k award and then the 5k awards. I won my M50-54 age group but also ran faster than anyone over 40. Ok ... all the other fast M50-54 runners were running the 12k. But ... I still had to run the race. I got the dose of endorphins that I so needed ... missed all during the month of August.

Somehow after the awards Christine and I lost touch with each other for a bit. I stayed in the lodge while Christine went up to the car. A rain and wind storm came in just when I was thinking of heading up to the car. Christine drove down to the lodge while I got drenched getting to her. We drove home while I tried to warm up and dry off.

The rest of the day and night was spent just lazing around after I took a warm shower, had lunch and took a nap. It was amazing how my mood improved after a race. Racing ... how I missed you!!!

Sunday, 8/26/12 to Saturday, 9/1/12

I ran 1 time this week, 4 miles, :-(
Month of August: 14.5 miles, 3 runs in 31 days, 4.8 miles/run, :-(
2012: 958.81 miles, 148 runs in 243 days, 6.5 miles/run

Sunday, 8/26/12: 4 miles, 32:14, 8:33 pace, 70F, sunny, calm, no pain!

Garmin Connect Activity for Around the streets of Irondequoit

I got up around 8AM, puttered around a bit, ate a bit of breakfast and finally got off my duff and out the door. I was determined to put the feet to the street and see what would happen. I was a bit stiff but just settled into a really, really nice and easy pace ... and nothing hurt!! I was just going to go 3 miles but went another mile just to try out the new El Camino trail out to Norton St. I picked up the discount Democrat and Chronicle from the guy who sells them by the local Dunkin Donuts and he noticed that I was running again!

Christine was happy that I ran without pain ... we just sat around all day. We could have gotten more stuff done but she did cook up a roaster chicken. We were going to take it down to my youngest son in Palmyra but he never called back ... so we ate half of it. We watched an "oldie but goodie" ... The Birds, directed by Alfred Hitchcock with Rod Taylor, Tippi Hendren and Jessica Tandy.

Monday, 8/27/12: Rest day.

Just your average rest day ... go to work, work, come home, eat supper, surf the web and watch tv, go to bed. Rinse and repeat, :-(

Tuesday, 8/28/12: 5.35 miles, 44:55, 8:22 pace, 72F, sunny, a bit breezy, pain in my right achilles

Garmin Connect Activity for Around the streets of Irondequoit

I got out a bit late. I had a bit of left abdomen discomfort at first but it went away. I just wanted to do a bit more than last time. I hiked it up a bit to around 8:00 pace then backed it down. I had some discomfort in my right achilles around mile 4 so I backed it down more. I felt a twinge of pain in my right achilles at mile 5.35 and stopped. I limped the rest of the way about 1/4 mile. If I pushed off, it hurt ... not good at all. I sent Christine out for some ice and supplies. We had a late supper around 10PM.

It kind of sucks to be a runner who can't run. I define myself by how far I run, how fast I run, being able to sometimes place in my M50-54 age group. I guess I should really go see a doctor.

Wednesday, 8/29/12: Limp day.

I woke up with a splitting headache ... and went limping off to work. I don't really take too much time off of work. I limped quite a bit in the morning but loosened up in the afternoon. By late in the afternoon, I wasn't limping too much. It was what it was.

Thursday, 8/'30/12: Rest day.

My right achilles kind of ached. When I walked I was stiff at first then I loosened up. I made do.

Our car needed really tires so I stopped by BJ's to find a deal! I found 4 Michelin XT radial closeouts for $15 off per tire plus an instant $70 rebate with $15 per tire for installation, road hazard and lifetime rotation. Sweet!

Friday, 8/31/12: Rest day.

I thought about going out for a run but didn't. Kind of makes this running blog a bit boring ... a runner who writes a running blog who doesn't run.

Saturday, 9/1/12: Rest day.

Just your average rest day. I headed out to Lyons to see my father in the Wayne County Nursing Home in Lyons. He was pretty out of it ... I couldn't think of much to say. Then I saw my daughter in Newark for a bit before heading back up home. We watched the US women's soccer team with Abby Wambach play Costa Rico from Salen Stadium in downtown Rochester on NBC. The US won 8-0, link here, with Abby heading in 2 goals.

Sunday, 8/19/12 to Saturday, 8/25/12

I ran 0 times this week, 0 miles. Yes, 0 miles because of my injured right achilles.

Sunday, 8/19/12: Rest day.

Christine had trouble sleeping and stayed up all night. I woke up at 8:45AM. I thought of the 91 runners who were down running the Dam Good 14 mile Trail Run, overall results here and age group results here. I was signed up but couldn't run it.

I was eager to try out my running ... when I went to get the paper I did a slow trot from street to street and then walked to the next street. Nothing too strenuous ... but nothing hurt which was a good thing.

Christine cooked up 2 racks of spare ribs ... which took all afternoon. We managed to spend our free tire in our usual lazy way ... sweet! The spare ribs were equally delicious and sweet! Mmm!!!

Monday, 8/20/12: Rest day.

I woke up and felt like crap. So ... today was the usual "Monday from hell" with 9179 steps ... Mondays usually are. I went home after work and just laid down. I did watch "The Patriot" with Mel Gibson. I figured that since we have had this NetFlix DVD for over a month that it was time to watch it ... lol!

Tuesday, 8/21/12  - Saturday, 9/25/12: Rest day after rest day.

More days of work followed by a day off. I walk a lot during work. Sometimes my right achilles aches ... sometimes it doesn't. When will I run again? I do know I am more ornery, more grouchy and not so pleasant company.  I thought about running on Saturday but just lazed around. I thought of everyone who ran their long runs ... and was envious.

Sunday, 8/12/12 to Saturday, 8/18/12

I ran 0, yes 0 miles this week because of my injured right achilles.

Sunday, 8/12/12: Volunteer day.

I volunteered out at the Sodus Point Triathlon so I woke up at 5AM, was on the road at 6:15AM and out at Sodus Point by 7:05AM. It was a partly cloudy morning, around 65F, the water temp was 73F and some waves were coming in. It was kind of fun watching the triathletes come in and get settled. I saw Ellen and found that my job was at the Run Entrance from the Swim and Run Exit from the Bike (actually the same place). I mostly encouraged people and manned a water stop. Later I wandered out by the turn before the finish and encouraged runners on the way into the finish.

Women waiting for the gun

Men waiting for the gun

Transition Area

Handing out a cup of water

John Muoio finishing

Steve Levitsky finishing

Tammy Abbe finishing

Duane Basch just about to finish

Laura Church, Mark Monachino and Don Palmer rode 32 miles out from Rochester ... and back!

203 triathletes participated in the festivities, results here. One of these days, maybe I will try a du-athlon. First I would need a bit better bicycle. If I ever learn how to swim ... who knows?

I drove down to see my daughter, Karen, in Newark, then back up to Rochester. Sadly, the 2012 Summer Olympics ended today. I enjoyed watching all the sports ... however, I am quite sure Christine was glad to see them end. I found out that the US basketball team won the gold against Spain, 107-100, but I watched the replay of the game anyway. I have not enjoyed NBC's coverage of the Olympics ... too much talk while the events are going on, too many commercials, too much Bob Costas and Mary Carille, too much jumping around from sport to sport, etc.

Monday, 8/13/12: Rest day.

"I run, therefore I am" is my credo. If I can't run, I feel like a fish out of water. But ... laundry needed to be done so we did that. I even watched a new show hyped by the NBC Olympic telecast, "Stars Wear Stripes". It wasn't that bad. I did find out the Sarah Palin's husband, Todd, can handle himself in the field. Let us leave his political views alone.

Tuesday, 8/14/12: Dentist and shopping day.

I took off most of the afternoon so that Christine and I could go to Dr. Randy Rietz, aka "the running dentist", to have our teeth cleaned. I even saved $10 on my fluoride treatment because I "checked in" with Facebook when I got there! I was told that I really should floss my teeth ... like usual.

Then we headed over to Sears at Marketplace Mall to use up my $100 gift certificate that I earned through MyPoints. We hit up the Mens section since I needed short sleeve dress shirts. I picked out one shirt while Christine picked out five short sleeve shirts, seven polo shirts and one light coat. Soon I was trying on clothes. I ended up buying the light coat and 4 short sleeve shirts. We also bought four pillows and wiper blades for our car. The total cost was about $50 ... not bad! We each had the "Son of the Baconator" at Wendys ... I felt like I should gone out for a 5 mile run afterward! Then it was onward to BJ's for a bit of "hit and run" grocery shopping ... just buying what we needed.

Wednesday, 8/15/12: Rest day.

Christine went out for a "girls night out" with a girlfriend. I fended for myself while I watched "Modern Marvels" off of the History Channel ... exciting stuff.

Meanwhile ... 260 trail runners were out in Webster running Dirt Cheap #5, link here. How I wish I were among them! I heard that lots of mud and prickly bushes were found!

Thursday, 8/16/12: Rest day again.

Christine went to bed early. I fended for myself again (ham, rice and cole slaw) while I watched some more "Modern Marvels" about George Washington Carver. He found hundred of applications for the peanut, soybean and sweet potato ... nice!

Friday, 8/17/12: Rest day again

Christine and I caught all the remaining episodes of the new Dallas ... what a plot twist at the end of the season!

Saturday, 8/18/12: Rest day again.

Christine and I spent a lazy and relaxing day. I really think that not running is causing my body to stiffen up. Christine twisted my body at one point ... which stiffened my neck. Man, that hurt!

Man, do I miss running!!!!

Sunday, 8/19/12 to Saturday, 8/25/12:

Just day after day of not running. Sometimes when I walk my right achilles hurt, sometimes not. When I came home I watched Modern Marvels, sometime not. Days are so boring when I don't running!!

Sunday, 8/5/12 to Saturday, 8/11/12

I ran 1 times this week, 5.3 miles. My right achilles really hurt when I did try to run after resting it a week.

Sunday, 8/5/12: Yet another rest day squared.

Just another hot and humid day. I got out for a 2.5 mile walk to get the Sunday paper. A thunderstorm and 1.79 inches of rain moved through around 2PM which might have cooled us down a bit. Once Christine woke up, we watched the Olympics. Many sports came upon the screen during the morning, afternoon and night: women's indoor volleyball, women's beach volleyball (with bikinis!), women's handball, men's water polo, men's 1500m heats, men's 400m hurdles, men's 100m semis, women's vault, men's 400m semis, men's 100m finals (Bolt, 9.63!!), men's floor finals, men's pummel horse. Missy Franklin's ending segment with Bob Costas was priceless!

Monday: 8/6/12: Yet another rest day to the 3rd power.

No running since last Wednesday. Christine cooked up meat loaf with mashed potatoes and green beans ... man food! Later I just watched the Olympics ... letting each event wash over me. By now, Christine is bored of the whole thing. I saw the extra periods of the epic women's soccer game between Canada and the US. The US got two favorable calls in a row which allowed them to tie the game at 3. There will be lots of internet discussion the next day. The US goal in the last 30 seconds of stoppage time was incredible! I endured watching the women's uneven bars while I waited for anything about the women's pole vault. Jen Shur from upstate NY won the gold medal!

Tuesday, 8/7/12: Yet another rest day to the 4th power.

Just one more day. I took Christine to get her nails done. She chose a pinkish red for her color ... nice! After supper and digesting our supper, I watched more Olympics. Misty May-Treanor and Kerri Walsh Jennings for the US will play for the women's beach volleyball gold tomorrow. Women's balance beam (a US woman named Alexandra Raisman took the bronze after a protest), women's 200m semis, women's 100m hurdles (US women - Dawn Harper got silver and Kellie Wells got bronze, Lolo was fourth) men's 1500m (a US man named Leonel Manzano took silver), men's high jump (A US man named Erik Kynard got silver), woman's floor (a US woman named Alexandra Raisman took the gold).

Wednesday, 8/8/12: 5.3 miles,44:48, 8:28 pace, 80F, sunny, calm, a bit humid.

Garmin Connect Activity for Around the streets of Irondequoit

I just had to get out ... it had been a week since my last run. I didn't know how far to go so I took it nice and easy, about 8:00 pace. I thought I would go about 5 to 6 miles. I started to feel my right achilles ache at mile 3.75. I walked 3 times after that. I got home and told Christine that I needed a towel and a bucket of ice. F***!! I probably should have gone 3 miles like Christine suggested.

I really don't know if I will able to run the Bergen 5K on Saturday at all. For Heaven's sakes, I ran 53 races last year and 31 so far this year ... to run over a f***ing rock because I wasn't looking where I was going and mess up right achilles really irks me!!!

Christine cooked up some pizza and I settled down to watch more Olympics while I soaked my right foot. I have gotten quite good at just sticking my foot into the cold water. Here are the results: Women's platform, men's 110m hurdles (US men - Aries Merritt won gold, Jason Richardson won silver), women's beach volleyball (Misty May-Treanor and Kerri Walsh Jennings won the gold), men's 200m semis, women's long jump (US women - Brittney Reese won gold, Janay Deloach won bronze), women's 400m hurdles (US woman named Lashinda Demus won silver), women's 200m (US women - Allyson Felix won gold, Camelita Jeter won bronze),


Thursday, 8/9/12: Rest day.

I went to work today limping. It was truly a day from hell. I had to walk ... OK, limp ... constantly all day between buildings and printers. My right achilles ached. Accordingly to my smartphone I took 6781 steps ... which doesn't count when I didn't have it on because it was charging or couldn't have it due to restrictions.

I came home and promptly put my right foot in ice water. I tried to find a channel that would show me the US women's soccer final but could only find highlights that they had won 2-1 over Japan. I settled down to watch the Olympics: men's 800m final (Kenya's Rudisha won gold in WR time), women's indoor volleyball semis ( US women advance), men's 4x400m prelims, men's triple jump (US men -  Christian Taylor won gold, Will Claye won silver), women's platform semis, men's 200m (Bolt won gold in 19.32).

Friday, 8/10/12: Another rest day.

I didn't limp today but I could feel my right achilles complaining to me all day. Kind of sucks!!

More Olympics: men's platform semis, men's 4 x 400m semis, men's pole vault (France won gold), women's 4x100m finals (US won the gold in WR time), men's 4x400m finals (Bahamas won the gold, US won silver), women's 5k final (Ethiopia won gold), women's BMX finals (Columbia won the gold), men's BMX finals (Latvia won the gold).

Saturday, 8/11/12: Yet another rest day.

The Bergen 5K was held today out in Bergen. I didn't want to go ... I couldn't run it anyway so I just slept. I woke up at 8:22AM, the race started 8 minutes later. I knew that a fast crew was out there, results here. The winner was Colin Leak in 14:33. Fleet Feet's master runner, Mark Andrews, was masters winner and 9th overall in 15:20. Tim Dwyer was 76th in 17:44 and 1st in his M50-54 age group, Becky Duberry was 138th in 20:06 and 4th in her F40-44 age group, Bill Beyerbach was 149th in 20:55 and 4th in his M55-59 age group, Jeanne Herrick was 215th in 25:03 and 2nd in her F60-64 age group

The Olympics: men's soccer final (Mexico beat Brazil 2-1 for the gold), women's mountain bike, a bit of rhythmic gymnastics, lots of women's handball, women's basketball (US won the gold), men's 5K (Mo Farah of Great Britain won the gold), men's platform (US - won gold), women's high jump (Russia won gold, US won silver), women's 4x400m finals (US won gold), men's 4x100m finals (Jamaica won gold in WR time, US won silver equaling the old WR).

Sunday, 7/29/12 to Saturday, 8/3/12

1 ran 3 times this week, 20.5 miles.
I ran 24 times in 31 days during the month of July, 144.4 miles, 6.0 miles//run, 5th month in a row of greater than 100 miles
2012: 145 runs in 212 days, 944.31 miles, 6.5 miles/run

Sunday, 7/29/12: 2 runs of 11.5 and 3.8 miles

Well, I knew I needed a long run so I folded it around what I needed to do. The trunk of our 2000 Cavalier won't close so I drove it up to our auto mechanic, Russell. Then I started out on my long run armed with my Camelbak and 3 Gels.

It was 74F, sunny, calm and humid. I set off on a nice and easy pace, probably 8:15 pace. It's probably because I paused my Garmin twice. I mapped my run on mapmyrun.com so I know it was 11.5 miles. I headed north on Lake Ave and saw Charlotte Beach then I headed back south to cross the O'Rorke Bridge. I wasn't paying attention to my footing around mile 3 when I ran over a rock at mile 3. Ouch! I stretched my right achilles. I still had miles to go so I kept going. I saw the beach north of St Paul Blvd, then headed south on St Paul Blvd. My right achilles was starting to bug me so I slowed. I was more than ready to stop when I got back to the apartment.

Garmin Connect Activity for Home to Russell's House

Russell soon called to say that he was done welding the receiver of the trunk in place so that it would stay stationary and accept the trunk lid and stay closed. So ... no matter what my right achilles was trying to say to my body I headed back out. First to the bank and then out to his house to pay and pick up our car. It took about a quarter mile to stretch out but soon I was in a really nice and easy pace. Running as transportation! So ... 15.3 miles in the books on a Sunday, nice! A nice shower and lunch did feel good!

Later, I headed out to the Wayne County Nursing Home in Lyons to meet up with my sister, Diane, from Kentucky and my brother, Don, from Syracuse to see our father. We took him outside and sat in the shade and caught up with each other. After we took him back in so he could eat supper, we headed to Parker's Grill in Newark so we could do the same. You could tell that we were siblings ... we all had the Dewey though we all did have it cooked differently and with different types of fries!

Sadly, the tri community lost Heather Boyum who was killed on her bicycle at 7:45AM this morning, link here. She was 40 and had just completed the Musselman Half IronMan. She was hit by a 22 year old man riding his motorcycle and then ran over by his 23 year old girlfriend in her car. He was out on parole for 24 days after serving time for his 3rd DWI. Both have been charged with DWI and vehicular manslaughter. A sad day. Words can not express how I hope that these two are held responsible to the greatest extent.

Monday, 7/30/12: Rest day.

I don't do rest days well. Christine called me during the day to ask what our super secret network password was. I wondered what she needed it for. Well ... it turned out that she bought herself a Kindle.

Tuesday: 7/31/12: A thunderstorm-induced rest day.

A thunderstorm rolled through Rochester around 4:30PM with heavy rain. I didn't get home until 5:30PM after waiting for the rain to get out and let up along with some "hunting and gathering" at BJ's. I could have gone out but I didn't want to risk splashing into a puddle and finding that it was a pothole. Some runners did get out running and enjoyed the rain and free light show.

Kathy and Wendy waiting for the OK to go out and run.

Wednesday, 8/1/12: 5.2 miles, 42:33, 8:11 pace, 80F, calm, 50% RH, no stops, right achilles ache

Garmin Connect Activity for Around the streets of Irondequoit

I dallied around a bit with Christine but finally got around 7:15PM. I started out nice and easy, then hit it harder until mile 2 when my right achilles started to hurt. I cut the road short, dialed back my effort and endured the right achilles ache the rest of the way.

Thursday, 8/2/12: Rest day.

I rested today. I walk a lot at work, I limped a bit at times. I wanted to run the GVH XC 5K #1 down at Cobbs Hill. Why? Just because.

The start!

Friday, 8/3/12: Another rest day.

Rochester became part of the tropics today. At one point during the day it was 85F, 65% RH, kind of of tropical. Christine called me during the day and told me to buy a bag of ice on the way home from work. She filled up a tub, filled it with ice and filled it with water.  Oww ... man was it cold! I put my right foot in and out as much as I could. Meanwhile I posted on Facebook that I would not run the Phelps 20K tomorrow even though I am signed up. I do not like a DNS but I will not be able to run the Phelps 20K while I want to run it ... there will be other races. But my PR in the 20K was last set at the Phelps 20K in 2008 and there is only one 20K around Rochester each year ... the Phelps 20K. Alas ... next year!

Saturday, 8/4/12: Yet another rest day, Phelps Sauerkraut 20K: DNS

I woke up around 8:20AM ... the Phelps Sauerkraut 20K was going on. I wished it was there but knew that I would have hurt myself. Still ... I yearned to run and thought of all 201 runners that ventured forth into the heat and humidity, results here.

A really hot, humid and bitchy day. A day best forgotten since all Christine and I did was miscommunicate, pick fights and argue. We just sat and watched the Olympics ... men's basketball, men's volleyball and the men's 400m heats, 100m heats, 10K finals come to mind. There were other sports during the morning and afternoon. At one point I just had to get out so I took a walk up to Titus Ave and back, 2.8 miles, when it was 90F and 51% RH out ... just a bit steamy. I wore Christine's yellow Zensah' calf sleeves. My right achilles did not bother me. We actually broke down, closed all the windows and turned on the air conditioning. It was just too hot. Later we watched more Olympics .... women's rowing, women's beach volleyball, women's 100m and women's heptathlon come to mind.

I am concerned about Christine. Her thyroid is so off ... she couldn't sleep at all 3 nights this week, then slept during the day with little energy at all.

Sunday, 7/22/12 to Saturday, 7/28/12

I ran 5 times this week, 21.55 miles.

Sunday, 7/22/12: Rest day.

Christine and I were up again at 5:30AM. This time to volunteer for the Shoreline Du and Tri. We got out to Hamlin early to see all the prep coming on. Fleet Feet really knows how to put on any type of race! The Tri swim was shortened to 600m from 0.45 mile, bike was 15.9 miles and run was 2 loops of 2 miles. The Du 1st run was 1 loop of 2 miles, bike was 15.9 miles and the 2nd run was 2 loops of 2 miles. We were assigned to be bike road marshalls at the corner of Redman and Moscow Rd less than a mile from the Hamlin Park entrance. The bikes made a right hand off Redman onto Moscow. We got out there just after the Du and Tri started. We waited and read a bit of the Sunday paper. Soon Boots was coming by with the lead bike behind and yelled to us to stand on the outside of the corner in case someone cut the corner too close. Soon all kinds of bikes were hurtling towards us. We held up some traffic and yelled encouragement until the sag truck came by to pick up our flages. Then we headed back down to Hamlin Park to watch the runners come in from the Du and Tri. Quite an inspiring sight.

The rest of the day was a well deserved rest day. Later Christine cooked up a roaster chicken with a sweet potato and salad ... yum!

Monday, 7/23/12: Laundry day.

Quite the hot day in Rochester, 94F. Lots of loads of laundry ... super exciting, not!

Tuesday, 7/24/12: Fleet Feet speed workout, 7.41 miles, 6 x 800m repeats, 75F, sunny, calm, not so humid.

I headed down to Fleet Feet Brighton for the speed workout up on the Cobbs Hill reservoir. I ran up nice and easy, 2 miles at 8:09 pace. The workout was 800m repeats. I did the first two in 3:06 and and 3:03. Bill Beyerbach showed up and we ran four more together. The first was 3:01, the second was 2:59 and the third was 2:59. Bill ran that one in 2:58. The 2:59 for an 800m translated into a 6:01 mile pace! I felt a bit of tightness in my hips so I just did a 3:40 for the last one. We headed back to the store the long way at a nice and easy pace, 2.41 miles, 9:12 pace. A nice workout!

Wednesday, 7/25/12: Rest day.

I thought about running but decided against it. I had a brief spasm of pain in my left hip when I got up out of a chair at work that caused me to double over in pain. It lasted for only 5 seconds or so before going away.

Later I got a phone call from my ex telling me that my youngest son, David, had a flat tire ... again. The very same left front tire that had gone flat twice before. He had come out from work at the Finger Lakes Casino and found it flat. Christine and I went out there so we could use our AAA to get him towed to the Tire Rack in Newark. It was replaced the next day but I don't hold out much hope that it won't happen again.

Thursday, 7/26/12: 2 runs of 5.8 and 4.7 miles

I really needed a run ... but where to go? I ended up running to the lake and back. It was really two runs. One I took a bit hard, the other was nice and easy.

Garmin Connect Activity for Up to the Lake

I decided on taking the long way up to the lake through Winona Blvd. It really should be Down to the Lake: since it is a 167 feet elevation loss but Up signifies north I guess. I took it a bit hard, 5.8 miles, 44:00, 7:43 pace, 76F, cloudy, calm, humid, no stops. I felt a bit of tightness in my left hip or left lower abs area but I really didn't back down. Well, actually it was right around where I had my left hernia operation back in December 2009. Maybe a little TMI but it's the truth. I could have stopped short but I really wanted to see the lake. I stopped for a couple of minutes for hydration and a gel.

Garmin Connect Activity for Back from the Lake

This run was nice and easy, 4.7 miles, 8:32 pace, 76F, cloudy, calm, humid, 1 stop for hydration. I felt I needed to go slow so I did. I was drenched in sweat when I got back to the apartment.

Christine had gone out to Wegmans for a "hunting and gathering" mission. She fixed up a late protein-filled supper of salmon, baked potato and spinach for us ... she is such a sweetheart! We caught up on the latest episode of the new Dallas. I was very tired from the 10.5 mile run so I went to bed early.

Friday, 7/27/12: Rest day.

I am getting psyched for tomorrow's Karknocker 5K in East Rochester. It's a Rochester Runner of the Year race (RROY) so that plus the prize money that is being given out should draw a fast group of runners. The prize money is $500, $400, $300, $200 and $100 for the first 5 male and female runners! Yeah ... the first male and female masters (over 40) runners get $75. Anyway, I repeated some mantras during the day: "No Fear" and "No Sacrifice, No Victory" (from Transformers). My youngest son, David, will be running his first 5K tomorrow!

Saturday, 7/28/12: Karknocker 5K, 70F, cloudy, calm, humid.

Christine and I woke up around 6:45AM, got ready and got to East Rochester for the Karknocker 5K around 8:25AM. We met up with my son, David, and we picked up our T-shirts and bibs.

Garmin Connect Activity for Pre run before Karknocker 5K

We went out for a short pre run of 0.54 miles, 8:42 pace. David was a bit tired since he had been up since 3AM and then worked from 4AM until 7:15AM at the Finger Lakes Casino before heading to the race.



We went back to the car where Christine was having trouble closing the trunk. She couldn't close it so she stayed with the car instead of watching me start and finish. We ran back up to the start where I introduced David to Bill Beyerbach. Then ... boom, the race started 2 minutes early!

The start with David, Bill and I (right to left)

Becky Duberry (the birthday girl)

Running for the finish!

Bill Beyerbach

I barely had time to get ready and we were off! I got into the clear and ran hard, 6:06 first mile. I couldn't get my breathing right and I ended up walking 2 times during mile 2. I wished Becky Duberry a happy birthday as she passed me. I got back up to speed, took a bit of water at the second water stop. I turned the last corner and saw the clock turn to 20:00. I kicked it up and tried to get in before 20:13 but just couldn't. I ran a 20:18, 6:33 pace, 47th out of 265, link here. I was 4th out of 12 in my M50-54 age group, link here. Becky Duberry ran a 19:50 (I should have stayed with her!) and was 2nd in her F40-45 age group. Bill Beyerbach set a PR at 20:47 and was 1st out of 9 in his M55-59 age group.

Breaking 20:00 in the 5K does seem to be a mental not a physical barrier for me. It just wasn't not my day. Last year I broke 21 minutes (20:31) at the Bergen 5K. Last month, I lowered my PR to 20:13 at the Medved 5K to Cure ALS on Father's Day. The Bergen 5K is in two weeks ... I hope PR magic can strike again.

Sunday, 7/15/12 to Saturday, 7/21/12

I ran 8 times this week, 42.92 miles

Sunday, 7/15/12: 2 runs of 7.02 and 4.96 miles.

The night before I saw on our super secret (shh!) Sehgahunda Survivor's Facebook page that the group had a Tour de Mendon planned at 8AM on Sunday morning. So I set my alarm for 6:30AM. I turned it off and dozed back off but woke at 7:09AM. I was out the door at 7:42AM and down at the Beach parking lot at Mendon Ponds Park by 8:02AM. Get 'er done!

The weather was the mid 70s, humid, cloudy with a rumble of thunder and calm. Some of the usual suspects were there: Mark, Jim R, Jim A, Don, Tammy, Bambi, Carl and our mascot, Saz.

Garmin Connect Activity for Mendon Ponds Park trail run #1 with the Sehgahunds Training group

Soon we started out with Mark in the lead. The air was oppressive and soon it started to sprinkle. We kept a really nice and slow pace as we kept everyone with us. It was Don's birthday so he was trying to keep his "rump roast" out of Tammy's way. The black and deer flies were out in full force but seemed to stay out of my way. Soon we were all drenched ... either in sweat or from the rain. After 7 miles we circled back to the parking lot to drop off Jim R, Carl and Saz. We refueled and got ready to head back out.

Garmin Connect Activity for Mendon Ponds Park trail run #2 with the Sehgahunda Training group

Again we started out with Mark in the lead. The rain had stopped ... the humidity was higher if that was possible. The sun even tried to peak through. We took up a slightly faster pace most of the time. We found some trails that I hadn't been on in quite a while. We did walk a couple of times due to the humidity plus Mark shortened our route. Once we got within a mile of the end, Don and I picked it up and finished strong. We all found some mud and had some good trail fun.

Laura, Andy, Tracy and Becky were down at the Beach by now and soon we all were chowing down on melons, watermelon and cupcakes washed down with water, beer or mimosas. A tasty way to end a long trail run or two! Yum!

Monday, 7/16/12: Rest day.

Just your average really hot and humid rest day. The high was around 87F, the humidity was probably just as high. Christine and I just stuck to our leather couch. Occasionally I slipped off to refill our lemonades.

Tuesday, 7/17/12: 6.73 miles, 1:04:13, 9:33 pace, 89F, sunny, humid, windy.

Today was most likely the hottest day of the year, 96F I think. I wore shorts to work today since our car has no AC. I got a couple of strange looks and a couple of women said "Nice legs", lol. But I was a bit cooler when I had to go between buildings.

Garmin Connect Activity for Run with the 6 at 6 group

I needed to run when I got home even though it was hotter than blazes. I headed down to Fleet Feet Brighton when I thought the speed workout was. Well, I was wrong. It was at Fleet Feet Ridgeway. Bill Beyerbach and I headed out with the "6 at 6" group of Relentless Forward Progress runners at a really nice and easy pace. I usually don't run this slow but due to the extreme heat and humidity it was probably a very wise move. Many thanks to Heather who hosed us down when we ran by her house! A line of thunderstorms moved through in the evening when cooled down Rochester a little bit.

Wednesday, 7/18/12: 2 runs of 1.21 and 4.6 miles

Dirt Cheap #4 was on the agenda tonight. It was cooler, around 80F, sunny, humid and calm. I went down to Mendon Ponds Park solo. I was a bit early so I got a semi-close parking spot on Douglas Rd. I carried up my gear to Devil's Bathtub and got ready.

Garmin Connect Activity for Pre run before Dirt Cheap #4.

I was early enough for a really nice and easy pre run on the meadow. Just 1.2 miles, 11:58, 9:55 pace to get the legs warm. I ran the course backwards for a bit with Mark, Jim and Don which was nice because when the race was underway I knew that when I got to the meadow that the finish was only a mile away.



This race was held in the time trial format with runners starting every 5 seconds down the Devil's Bathtub stairs in bib order format. I said "Hi" to most every runner as I passed or they passed. It made for a fun race. We went down and up Cardiac Hill with Boots at the top giving encouragement each time. I didn't carry water so I stopped and had two cups of water at the water stop at 2.3 miles. There was a bit of mud but mostly you had to look out for hard mud "divots" and make sure of your footing around them so you didn't twist an ankle. An older runner passed me around mile 3. I kept up with him, not letting him get away. We got back to the meadow and I knew there was only 1 mile to go. I tried to repass him but he held me off twice. Later I found out that he was the Tom Dutton. The man is 66 and faster that I am, awesome!

Afterwards I hung around and talked running with fellow runners while I chowed down and waited for the post race raffle. All in all, a pretty nice race with the usual trail running group. I did OK, 42:09, 48th out of 284, link here. I was 3rd out of 19 in my M50-54 age group, link here.

Thursday, 7/19/12: Rest day.

My youngest son, David, called me during the day and invited Christine and I down to the Finger Lakes Casino for supper. He works there part-time as a Drop Supervisor and had some discount coupons. We had fun catching up. Afterward, he watched me have some fun on a slot machine or two.

Friday, 7/20/12: 4.1 miles, 31:40, 7:43 pace, 72F, cloudy, not so humid, calm, 1 stop for traffic, no stops.

Garmin Connect Activity for HappyHour run

It had been a long time since I headed down to Fleet Feet Brighton for the Friday night Happy Hour run. I looked it up in my running spreadsheet and found it had been 12/9/11, wow! I wanted to get in a nice and easy run. Well, I started out nice and easy but slowly speeded up as the run. My paces were: 7:50, 8:09, 7:45, 7:15, 6:49. The last 1.1 miles were down Monroe Ave where I usually run fast. It felt good. Afterward, I picked up my bib and yellow tech shirt (sweet!) for tomorrow's Hamlin Half.

Christine cooked up pasta with homemade sauce for supper so I could carboload. She takes such good care of me! We didn't get to sleep until midnight. Christine was restless so she moved to the couch to sleep. She has had a lot of trouble sleeping lately.

Saturday, 7/21/12: 2 runs of 1.2 and 13.2 (according to the Garmin) miles

I slept soundly but 5:30AM came much too early. Christine and I carpooled with Bill Beyerbach. He does have a bigger car and accommodated our stuff easily. We set off for Hamlin at 6:50AM and arrived around 7:25AM in plenty of time for the race at 8AM.

Garmin Connect Activity for Pre run before Shoreline Half

I got in a pre run warmup of 1.2 miles ... nothing fancy. I did have a Gu before the race started plus Christine put on some sunscreen on me. I didn't carry wate but did carry 3 Gels. The race conditions were excellent: 74F, sunny, calm and not so much humidity. Plus the course was flat and fast!

I accidentally turned on my Garmin back on for a bit before I turned it off ... oops!

The race started on the dot at 8AM. I went out kind of fast with a 7:10 first mile. I settled into a groove pretty easily. I was thinking of just letting it hang out. I don't race scientifically, I just go! My first 5K was 23:00. I had a Gel just before the water stop at mile 4. When I started to pass the early starters I made it a point of giving each one encouragement. I was feeling good, running well and started to pick off runners. There was a non-sanctioned water stop at mile 5 where I snagged a water bottle which really helped! My second 5K was 22:56. I did have a bit of trouble in the 3rd 5K. I felt some tightness in my thighs, walked twice and took a Gel at mile 8. My 3rd 5K time was 23:04. The miles were starting to pile up past the 15K mark. Mile 10 was a welcome sight, just 5K to go! The water stop at mile 11 just entering the park was nice! Keep going! The cool breeze that came off of Lake Ontario when I got to mile 12 was pure heaven! My last pass was a woman who turned out to be the first woman. The fourth 5K was 22:36. The finish line was getting close ... my legs ached and wanted to stop ... I heard Christine calling my name ... I kicked it up a notch and finished at a 6:04 pace in 1:37:05 according to my Garmin. I set a new PR by 2:18! I found that I had a blister on the bottom of my left big toe which made walking difficult. I had some water, found Christine and texted everyone the news. Then I found the food and had the usual 2 hot dogs and a banana.

The results on the side of the Fleet Feet truck had me at 28th overall out of 333 but at 1:36:21, link here. So that put my PR at 3:02 over the 2012 Flower City Half ... I'll take it! Bill and I stuck around for the awards and both won second in our age groups; 2nd out of 19 in his M55-59 and 2nd out of 17 in my M50-54 age groups, respectively, link here.

The Shoreline Half bling!

Bill introduced me to Jim Miner who won 1st in his M60-64 age group. Jim is an ultra runner. Some of his races are pure awesomeness! He ran 19 marathons and 11 ultras in 2010. He ran the 2012 Sehgahunda Trail Marathon in 5:01, a half the next day and a 5K the day after that. He once ran 2 marathons in the same day and had to drive 6 hours in between! Wow!

After a while, I took Christine to Massage Envy while I went over to Fleet Feet Brighton to crow a bit about my PR ... they already knew! We headed out to Palmyra to see my youngest son, David. I gave him a card for his upcoming 23rd birthday and a prepaid entry to the Karknocker 5K next weekend. Then we headed over to Newark to see my daughter, Karen, who had made a scrumptious chocolate cheesecake which was a meal in itself! A little snack at Parker's Grille in Newark tided us over for the trip back up to Rochester.