Sunday, 10/21/12 to Saturday, 10/27/12

I ran 4 times this week, 16.7 miles

Sunday, 10/21/12: 6.6 miles, 1:09:32, 10:32 pace, 60F, sunny, a bit breezy.

Garmin Connect Activity for Communing with nature at Mendon Ponds Park

Christine and I lazed around on Sunday morning but I did get down to Mendon Ponds Park for a really nice and easy tour of the usual blue and green trail. The woods were quite busy: I saw Joe M and several runners, numerous walkers and 9 horses. My right achilles felt OK for the most part. The down was OK but the up was harder and hurt a bit. But I did get my running endorphins!

When I got home, I watched the tail end of the Tennessee Titans - Buffalo Bills game live from the Ralph. The Bills gave their loyal fans hope but due to a porous running defense (last in the NFL) and a costly 4th quarter interception ended up losing by a single point, 34-35, link here. The Bills fell to 3-4 and will have a bye week next week followed by 2 away games. So .. a 3-6 record in three weeks time is a definite possibility. But on the plus side, Christine cooked up her luscious BLTs for supper ... yummy!

Monday, 10/22/12: Rest day

Just your usual rest day. I didn't limp during the day ... a plus!

Christine cooked up spaghetti with homemade sauce. I couldn't cook a homemade sauce if my life depended on it but Christine makes it look so easy and it tastes so good!

Tuesday, 10/23/12: Physical therapy day.

I discovered that I have a week right side during physical therapy today. Interesting! I was given some exercises that should help strengthen my hips and help me balance better. Now if I can just make myself do them!! Christine dyed her hair during the day. She is a natural blonde but she enhanced it with Loreal Excellence 80 Pure Medium Blonde. Then we went out and got her a flu shot.

Wednesday, 10/24/12: Another rest day.

I really wanted to go out and run after work. But I had a really long day at work ... about 8000 steps worth. Christine also had a reaction to dying her hair and getting a flu shot the day before. She was really itchy during the day and dosed herself with Benadryl. She was really sleepy when I got home and I really didn't want to leave her.

Thursday, 10/25/12: 6 miles, 1:26:50,  14:27 pace, 78F, sunset, a warm breeze.

Summer made a probably all too brief return to upstate New York. My phone said it was 81F at 5PM. I brought my running gear to work so I was more than ready for a trail run. First I stopped by Fleet Feet Ridgeway to pick up my Pumpkins in the Park 5K packet. Then I headed out to Lucien Morin Park by MacGregor's. As I geared up, a guy expressed amazement that I was hiking into the park even with a headlamp. I told him, "You just have to be careful". I should have told him that I was running not hiking!




I headed in solo at sunset. The white trail was leaf covered so I took it really nice and easy. The roots and the leaves were almost the same color. I soon turned on my headlamp. I didn't have any trouble for about two miles ... past the white gazebo and past the narrow section by the creek. Then ... it started to get dark and I lost the trail. I knew where I wanted to go but couldn't find the trail to get there for a bit. Finally I did and make it to the end at Old Browncroft, 40:10 minutes, 3.08 miles, 13.02 pace. I didn't dawdle and headed back in.

Nightfall came and things got worse. Luckily it was a warm night, no creatures stirred and my headlamp was at full power. I got lost numerous times going back. I spent a bit of time walking and looking around with my headlamp for the trail. Every trail looked equally good. I really think that there are more white trail marks on the trees going out than going back because I spent a lot of time looking back and saw white trail marks to keep me on the white trail and not the salamon trail. Finally I got back to an area above the white gazebo and knew where I was. I took a shortcut that I knew out to the stone road and bailed back to my car, 2.93 miles back, 46:40, 15:56 pace.

Luckily I didn't beat any of my limps up, I wasn't attacked by any wild animals and I had a mini adventure. Perhaps I should have ran down in Mendon Ponds Park where the trails were much wider. I called Christine and asked her to do a bit of grocery shopping though. I was hungry and thristy and really didn't have any more energy. I went home, warmed up leftover spaghetti and put my feet up for the night.

Friday, 10/26/12: Rest day.

I just chilled the night before the Pumpkins in the Park 5K. Christine whipped up another creation, steak over mushroom risotto. I had seconds, yum! Per usual, we stayed up too late the night before a race!

Saturday, 10/27/12: 1 mile warmup and 3.1 miles, 22:46, 7:15 pace, 51F, cloudy, real light mist, no stops, usual right achilles pain.

Saturday morning dawned cool and moist. I'm not one to wear Halloween costumes so I just wore my usual running garb: Brooks shorts, Brooks Racing Team t-shirt and arm warmers along with light Brooks gloves and my lucky orange Fleet Feet hat. We got down to the Riley Lodge at Cobbs Hill at 8:24AM with plenty of time to spare before the 9AM start of the Pumpkins in the Park 5K.

Garmin Connect Activity for Warmup before Pumpkins in the Park 5K
Just your usual 1 mile warmup at 8:20 pace to get my legs warm before the race.

The Start!

Ellen announced that over 900 had registered for this 4th edition of this race. She also told us that the race was 2 miles up and 1 mile down. I lined up near the front as per my norm. I started out at a nice and easy race pace. The first mile was at the end of a short uphill on Cobbs Hill Drive, 7:13 pace. We continued up to the Cobbs Hill Reservoir for mile 2, 7:48 pace. My right achilles was complaining but I just noted the discomfort (or pain). I kept pace with the woman just in front of me as we came down from the reservoir and then down Culver Road. I passed her as we transitioned to the grass. I vaguely heard Christine yell as I concentrated on passing the runner in front of me ... which I did.

Joe M in full roar!

Kid in pants!

The sushi kids!

Superdad, Superboy and Supermom!

Sprinting for the finish!

My right achilles ached so I limped afterward. I asked Christine to go out to our car for some ibuprofen, plus I changed out of my wet running top and arm warmers. Later, I found out that I did OK. I finished 47th out of 790, link here. I finished 1st out of 15 in my M55-59 age group, link here. Christine drove home. Then we just lazed around and took a leisurely nap. Sweet!



Chilling with Fleet Feet Pete after winning my M55-59 age group!

Some would ask "Why I do I run even if I am hurt?" Well, it's what I do. I can run nice and easy ... and limp afterward. I can run trail but I can't really push off on my right foot when I go uphill ... and limp afterward. I can run at race pace ... and limp afterward. So I run and limp afterward.

Sunday, 10/14/12 to Saturday, 10/20/12

I ran 1 time this week, 4 miles.

Sunday, 10/14/12: Limp day.

I limped all day. I limped to get the Sunday Democrat and Chronicle newspaper from the 7-11 at the corner of N Clinton and Ridge Rd E. Once there, I splurged on a cup of Pumpkin Spice coffee and two donuts for Christine and I. When I got back we read the paper and had breakfast in bed. Just a simple, quiet time with my sweet!

I attempted to clean out our car with a 12V vacuum cleaner ... utter fail! I need to be reminded ... never ever think that a 12V vacuum cleaner will work! So I will either go to Deltasonic or use our home vacuum cleaner with the aid of a 100' extension cord from the apartment.

Then I took our car to Russell's house. Christine had called him and told him that it had a "horrible" rattle and that the Check Engine light had.came on. He let me hang out since I didn't want to run/limp to and from the apartment. He ended up rehanging the new muffle with the aid of 2 wire coat hangers, cleaning out a valve in the emissions to clear the Check Engine light and fixing 2 leaks in the washer washer line around the battery. He makes it all look so easy!

I watched the fourth quarter and OT of the Buffalo Bills and Arizona Cardinals game. The Bills had stayed out in Arizona at a resort after the 49er game last week. It was a nip and tuck game. The Cardinals got into OT aided by a 61 yard field goal and then missed a chip shot field goal at the end of regulation. The Bills won 19-16 on a chip shot field goal of their own after an interception, link here. Unbelievably, they are tied at 3-3 with everyone else in their AFC East division!

Monday, 10/15/12: Another limp day.

I limped all day again. I limped 11,012 steps during the day according to my Casio Commando smart phone. I tried to stretch out my right achilles but to no avail. Though I limp faster with my long legs than some people walk. It really kind of sucks to be a runner who can't run. I did what I had to do.

My darling Christine cooked up a rack of spare ribs from Skip's in Fairport along with a sweet potato and coleslaw. Yummy! She certainly tried to cook away my blues about limping!

Tuesday, 10/16/12, Wednesday, 10/17/12 and Thursday, 10/18/12: Yet another limp day times three.

The days are all starting to blend together with no joy of a run to make a day any different than the one that precedes it. The good thing is that I am not limping as much but I couldn't run if my life depended on it.

Friday, 10/19/12: A walking day.
 
I called my primary physician and talked to a nurse who didn't know that I had been going to PT. She suggested that I take 600 mg of ibuprofen four times a day for inflammation. It did seem to help since I walked all day without a limp. I didn't want to push my luck by running so I had to get my endorphins elsewhere, ;-)

Later, Christine and I headed out to the Burger Stop in Gates. I had bought a Groupon earlier in the week for 2 hamburgers, 2 sides and 2 milkshakes. A lot of people showed up at this small hamburger stand. I must say that the Texas Burger (ham, fried egg, american cheese), sweet potato fries and strawberry-banana milkshake that I had was quite good. Christine enjoyed her Greek Burger (zeta cheese, tzatziki sauce, baby spinach, tomato, onion), sweet potato fries and chocolate-cherry milkshake.

Saturday, 10/20/12: 4 miles, 34:24, 8:36 pace, 55F, sunny, a bit windy, no stops ... and no pain.

Garmin Connect Activity for Around the block in Irondequoit

Christine and I just lazed around all day. She had a headache so I let her sleep for a while. I saw that some of my fellow Sehgahunda Training partners were Facebooking about heading down to Letchworth for a 3 hour trail run tomorrow. I wished I could have joined them. So I needed to head out for a run to see how my right achilles felt. I headed out at a really nice and easy pace. My right achilles kind of ached but I felt no pain ... which is a good thing when you love running as much as I do.

Christine cooked up a post run meal of salmon, fries and salad, yummy! Later we watched "Pride and Prejudice" with Keira Knightley and Matthew Macfadyen. Quite the romantic movie!

Sunday, October 7th to Saturday, October 13th

1 ran 5 times this week,  15.99 miles

Sunday, 10/7/12: 2 runs of 3.4 and 3.5 miles

Christine and I slept in until 10AM. It felt pretty good to just sleep with no set time on the alarm clock. My right achilles ached but I limped out and back to get the Sunday Democrat and Chronicle.

I thought my exertion was done for the day. But ... Russell, our auto mechanic, called and said that he could take our car for him to look at. It needed a new muffler and an oil change.

Garmin Connect Activity for Russell's House to Home

3.4 miles, 29:45, 8:45 pace, 52F, cloudy, calm, no stops, a bit of right achilles pain.

I drove up to Russell's house to drop off the car. I stretched out and set off. My right achilles ached and I ran with a limp for a 1/4 mile before I settled into a really nice and easy pace. I felt my right achilles complain but I controlled my run and didn't let my body argue with me.

I watched a bit of the Buffalo Bills - San Francisco 49er's game. I just knew that game was over when the 49er's went up 3-17 with a TD just 0:20 before half. The final carnage was 3-42, link here. The Bills fell to 2-3 while allowing the 49er's a franchise record of 621 yards. Plus the Bills were the first teame ever in NFL history to give up over 300 yards rushing and over 300 yards passing in the same game. Again, ouch!!

Garmin Connect Activity for Home to Russell's House.
3.5 miles, 28:37, 8:10 pace, 45F, cloudy, light sprinkle, calm, no stops, slight right achilles pain.

Russell called to tell us that our car was done. I headed back out in a light sprinkle up to Russell's house. I ran at a slightly fast pace since it was a slight downhill. My right achilles reminded me a bit but kept quiet. But, a run is a run ... I enjoyed it.

Monday, 10/8/12: Rest day.

Just your normal rest day. I was quite tired since I went to bed at 2:30AM. I only got 4.5 hours of sleep before I got up at 7AM. But a full day of work ensued, of course.

Tuesday, 10/9/12: Another rest day.

I felt like my day at work worked me out enough so I declared another rest day. My right achilles stiffens up when I sit down ... so I limp quite noticeably when I start to walk. If I walk long enough I stop limping. Then when I sit down I stiffen back up. Rinse and repeat all day ... exciting stuff.

Wednesday, 10/10/12: Yet another rest day.

I walk at least 5000 to 9000 steps a day. When I get up from sitting down, my right achilles is stiff ... so I limp. When I walk far enough I walk without limping but I can still feel an ache. So do I run or don't I?? I have races that I really, really, really want to run coming up!!

Thursday, 10/11/12: Trails at Lucien Morin Park, 5.44 miles, 12:40 pace, 55F, dusk, calm.

I had a good session at my PT (physical therapy) session. Chris showed me how I cheated on my calf raises. I did 50 of them plus 10 minutes of cardiac before and after. My right achilles ached but in a good way. He did say that I could stay at 3-5 miles/run but I can pick up the pace. Well ... progress!

Garmin Connect Activity for Trails at Lucien Morin Park

I took my running gear to work so I was more than ready to go for a run with the Trails & Ales gang at Lucien Morin Park. We set out around 6:15PM for a nice out and back on the white trail. I went nice and slow. I tripped and almost fell in a hole ... but it was with my left foot so it was all good! By the time I finished my right achilles was complaining ... but what was a runner to do? Afterward, I bypassed the Ales at Applebee's and went straight home for a nice recovery supper of pizza ... yummy!

Friday, 10/12/12: Rest day

I did pull the trigger on Saturday's Safe Journey 5K in Fairport and the Pumpkins in the Park 5K in two weeks by registering at Fleet Feet Brighton. How I have missed going to the store ... where everyone knows your name! I will run tomorrow without a time goal ... but if I feel good I may just put the hammer down! But if I don't, I will just enjoy the run and try not to beat myself up. I looked high and low for my cold weather tights ... Christine found them in 30 seconds! My defense is that she had washed them inside out so I was not looking for an all black pair of tights which is what they are if they are inside out.

Saturday, 10/13/12: 2 runs of 0.55 and 3.1 miles

I was up early and got ready for the Safe Journey 5K. It was cold, 28F and sunny with a slight breeze. I wore my tights, my Brooks Racing Team short sleeve shirt and arm warmers along with light gloves and my lucky Fleet Feet orange hat.

I thought Christine dawdled while getting ready ... somehow she kicked in the afterburners and was ready 5 minutes before I was. Anyway we got down to Fairport at 8:22AM with plenty of time to spare before the 9AM race start.

Garmin Connect Activity for Warmup before the Safe Journey 5K
28F, sunny, calm, no stops, just a warmup. I felt a bit off and sluggish.



I met up with some members of the Brooks Racing Team, Jim M and Jennica, before the race. I lined up towards the front as per my norm. I started fast and enjoyed the downhill start and then a gentle climb to the 31F bridge over the Erie canal. My first mile sped by at 6:27 pace as we eased onto the Erie canal path. I was keeping pace until the turnaround at 1.65 miles, the half way point! I could feel my right achilles start to complain and knew I couldn't hold my pace. I eased up just after the 2 mile at 6:58 pace. I almost stopped but instead soldiered onward. I just coasted in, mile 3 was still a 6.59 pace. The last tenth was a 6:27 pace, for a total time of 21:08. I heard Christine yelling, "Go, Doug!" as I ran by. I guess not too bad for my first race in a month and first race as a 55 year old.

I did OK, I was 45th out of 575, link here. I placed 1st out of 18 in my M55-59 age group, link here. I won a $15 gift certificate to Fleet Feet so the race only cost $5, sweet! Afterward, Christine and I exchanged pleasantries with Congresswoman Louise Slaughter who had stopped by to congratulate all of us on our efforts. My right achilles did stiffen up after the race. All in all, it was quite the beautiful morning along the canal. We saw several rowing boats on the canal: 3 eight woman rowing boats and 1 four man rowing boat.

I limped back to the car, drove straight home, took a hot shower and bath. My right achilles was painful to touch. I spent the rest of the day icing it and limping around the apartment when I did have to get up. I guess it can't take the pounding of a fast 5K. It does seem to handle a gentle pace though.

Later, I received word around midnight that my youngest son, David, was lost in Rochester after a Flow and Glow concert at the Main Street Armory with no wallet and a dead cell phone. Christine and I headed out to look for him in the dark for a hour with no luck. The next morning we received word that he did make it home that night. I am quite sure that there is a story here somewhere ... and one of these days I might hear it.

Sunday, 9/30/12 to Saturday, 10/6/12

I ran 3 times this week, 11.72 miles.
Month of September: 12 runs in 30 days, 45.4 miles, 3.8 miles/run
So far in 2012: 160 runs in 273 day, 1004.21 miles, 6.3 miles/run

Sunday, 9/30/12: Rest day.

Christine and I got up early. We heard the rain but it stopped before we headed out to volunteer at the Rochester Autumn Classic Duathlon held down in where else? Yes, Mendon Ponds Park! It was around 60F, damp, a bit dark but the rain held off while we helped man a water stop by the boat launch. We definitely did earn the 2 hot dogs that we grabbed when we got back up to Stewart Lodge! The sprint results are here and the F1 results are here.

Once we got back, Christine took a nap while I watched the Buffalo Bills play the New England Patriots. For a while, all looked well. Hey, the Bills had a 21-7 lead early in the 4th quarter. Then ........... the Patriots scored 6 straight TDs while they shredded the Bills defense with 2 running backs over 100 yards and 2 receivers over 100 yards (first time ever for the Patriots). The Patriots scored 45 in the second half (most ever surrendered in a half by the Bills) and 31 in the fourth quarter alone. The final carnage was 28-52, link here. Spanked aside! The Bills have sunk back to 2-2 and the Patriots have risen to 2-2. Ugly facts: The Bills are 2-22 against the Patriots since the year 2000 and are 4-22 against the AFC East since 2008. Getting in the playoffs after 12 straight years ... don't bet on it.

Maybe this is NSFW ... but Christine playfully tied me up for a bit today. Maybe she had seen a bit too much of Basic Instinct. But nothing like either you or I think might of happened transpired ... she used the opportunity to grab a tweezers and plunk some eyelashes out of my really insignificant "unibrow". I do take care of it with the "Man Groomer" that she got for me ... but really? I soon got free ...

Monday, 10/1/12: 3.3 miles, 28:28, 8:38 pace, 63F, sunny, calm, no stops, no pain.

I had a physical therapy appointment in the morning at 8:30AM. The traffic on I590S was terrible last time so I headed out at 7:30AM this time. Same thing ... just a tad lighter. I got there at 8AM and went straight in. I was pretty limber even without doing very many of my prescribed exercises. I was given another exercise to do and told to go my running volume down to less than 4 miles per run.

Garmin Connect Activity for Around the block in Irondequoit

I encountered stress when I got home so I headed out for a run. So ... I just went around the block. I kept it really nice, easy and short just like I had been told. When I got back the stress was there but it dissipated as the evening wore on.

Tuesday, 10/2/12: Rest day.

Just your average rest night. In better days, I would have gone out for a run. So I curled up and made the DVR spit out Castle, Hawaii Five-O and The Mentalist.

Wednesday, 10/3/12: A "should have been" a run night but ...

Laundry trumped running. I got sick of wearing the same clothes three days in a row to work so I washed our clothes all by myself. A pizza for supper, whatever. It was what it was.

Thursday, 10/4/12: Trails 'n Ales, 4.32 miles, 48:44, 11:17 pace, 70F, dusk, calm, no pain.

Garmin Connect Activity for Trail & Ales at Lucien Morin

I really wanted to get a run in so I brought my running gear with me to work. The first time in a very long time ... much too long. I heard through Facebook that there was a Trails out at Lucien Morin Park and then Ales at MacGregor's, also know as T & A. So ... I changed at work and was there by 6PM ready for some trail running.

Lots of trail fun ensued. Mark M showed off his brand new mountain bike, already muddied. Slowly a whole crew showed up: Stacy, Andy, Carl, Don, Krista, Jim A, Jim M, Laura and Saz. Jim M had already rode 93 miles on his bike! The weather was perfect: 70F, sunny, calm and little humidity. We set off around 6:30PM and headed out nice and easy behind Stacy and Laura up the hill on the white trail. We stopped periodically to gather everyone back up. We started back in the gathering darkness after 30 minutes. I turned my headlight on to see better on the way back. No one got injured or fell on the way back and no zombies were encountered! A nice run of 4.32 miles, 48:44 moving time, 11:17 moving pace, just nice and easy.

Then we headed next door to MacGregor's for some dinner and ales. Lots of bike and running stories ensued. Interesting ideas were batted back and forth: Muddy Sneaker or Sehgahunda on snowshoes, for instance. A good time was had by all! Though we may not be back for a while since Jim A's order was screwed up two weeks in a row.

I did miss out back at the apartment. My darling Christine was baking up some bacon when I called to say that I was eating at MacGregor's so ... sniff .... I will have to wait until another time for some of her luscious BLTs.

Friday, 11/5/12: Rest day.

A long way at work. My right achilles ached a bit during the day. We watched "The Avengers" via On Demand twice. The first time was loud which Christine did not like. The second time was quieter with captions which allowed me to catch the words I missed.

Saturday, 11/6/12: 4.1 miles, 33:05, 8:04 pace, 50F, dusk, calm, no stops.

We woke up to a cold rain that slowly turned into a cool, sunny day. I thought of the runners that were running either the CanLake 50K or 50 Mile race down in Canandaigua. I wished I was there but right now I can't run that far. I woke up around 7:30AM and puttered around for a bit before I took another nap. Christine needed more sleep and slept in. Later during the afternoon we lazed around and caught up on some of our DVR'ed shows: Last Resort, NCIS and NCIS: LA.

Garmin Connect Activity for Around the block at dusk in Irondequoit

I started to get cranky so I slipped out around 6:30PM for a much needed run. I wanted to get my run volume above 10 miles for the week. It was a bit cool and windy, around 50F. I thought it was a bit chilly so I wore a long and short sleeve tech plus light gloves and a hat. I just headed out at a nice and easy pace. My right knee hurt at the 1/2 mile mark and I thought about starting back but I continued onward and it went away. My right achilles just ached a bit. I warmed up and then hiked the pace up from mile 2 to 3 at a 7:20 pace.

Christine made chicken, baked potato and salad for supper ... yummy! Later, I watched "How Playboy Changed The World" off of the History Channel. My sweetheart Christine had recorded it on the DVR. We had a slight tiff when I got up to wash the dishes a couple of hours after supper. She went out for some air ... but no worries about a while.

Sunday, 9/23/12 to Saturday, 9/29/12

I ran 2 times this week, 9.96 miles.

Sunday, 9/23/12: Rest day.

I didn't set my alarm so I didn't make it down to see the Rochester Marathon. I felt bad about not watching. I did enjoy reading all the Facebook updates later. It kind of sucks to not be able to run the way I want to run. My right achilles is limiting me to less than 5 miles at a clip. Plus I don't do my exercises the way I should ... I suck at rehab! I should have ran today!

Anyway, we watched the Buffalo Bills play the Cleveland Browns ... carefully since I root for the Bills and Christine roots for the Browns. But we survived and the Bills won, 24-14, link here. Afterward we headed out to Wegmans for supplies and some fresh scallops. An allrecipes.com recipe search ensued and soon we ate Deb's Scallops Florentine. Mmm! Then we watched a free Redbox.comwww.redbox.com DVD, Iron Lady, with Meryl Streep, who knocked the role dead! The movie depicted Margaret Thatcher as an old woman with flashbacks to her younger self. It vastly overlooked her contributions to England and made her like a bystander to history rather than a forger of history.

Monday, 9/24/12: Another rest day.

When I got home I had another splitting headache so I just went to bed for a while. I really should have sucked it up and gone out for a run. Well ... at least I did some of my right achilles exercises later.

Anyway ... about a hour later ... Christine made a nice supper of chicken, rice and peas. We continued our "Modern Marvels" kick while the DVR recorded new Fall programming: Mob Doctor, Castle and Hawaii Five-O. We have already given up on Revolution after one episode.

Tuesday, 9/25/12: Cobbs Hill, 4.16 miles, 43:33, 10:29 pace, 68F, sunny, calm.

Garmin Connect Activity for Cobbs Hill - 4 x switchback and diagonal green hill

I heard about a hill workout from our Sehgahunda Training "private" page on Facebook. So I headed down to Riley Lodge at Cobbs Hill around 6PM. I stretched and headed out slowly to the tree at the base of the grass hill. I ran 1 loop of the switchback along one up and down of the diagonal grass hill before I met up with 4 of last year's Sehgahunda Training group. I ran 3 loops ... just nice and easy before calling it a night. It felt great to get some endorphins plus my right achilles tendon didn't really bother me.

Christine cooked up a meat and potatoes meal when I got home ... hamburgs and french fries, mmm! Meanwhile the DVR played back Mob Doctor, Castle and Hawaii Five-O.

Wednesday, 9/26/12: Rest night.

Christine and I caught up on all our DVRed shows ... NCIS and NCIS LA. We do get a bit boring at times. Yawn!

Thursday, 9/27/12: 5.8 miles, 47:19, 8:09 pace, 60F, sunny, calm, no stops.

Garmin Connect Activity for Around the streets of Irondequoit

I really needed a run so I got out just before sunset. I warmed up with a 8:23 mile just nice and easy. I sped up a bit with a 8:01, 7:45, 7:57 and 8:05 pace. I started to feel the familar tightness in my right achilles tendon and backed up with a final 8:54 pace. It did feel good to get out just before dark. I did get my endorphins but paid for them the next day.

Christine and I chowed on DiGiorno's pizza while we watched live TV, Last Resort and Grey's Anatomy. How weird not to be able to fast forward through the commercials!

Friday, 9/28/12: Ouch day!

I certainly paid for yesterday's endorphins all day. I limped at work unless I limped enough to loosen up my right achilles so I could appear to walk normally. But then when I sat back down I stiffened back up. It was a long day. My smart phone told me that I walked about 12,000 steps during the day.

Saturday, 9/29/12: Grape day.

Christine and I headed down to the Naples Grape Festival. We didn't get there until just after noon ... just as hundreds or maybe thousands of other people descended upon Naples. It certainly looked like it. There were a lot of people and a lot of vendors. We went down the east side of the main drag (Route 21) and then back up the west side. We bought a grape pie, a loaf of grape bread, a grape bar along with a couple of white hots for lunch. It was a nice day, around 60F with mostly clouds, a hint of rain and a bit of sun. Some people dressed like it was almost winter, lol!

We headed back up towards Newark on Route 21. We passed Bopple Hill Rd of Canandaigua Lake 50  fame ... and just had to drive down it. Wow ... what a descent! I can't imagine either running or bicycling up it! Maybe someday I will! We made it up to Newark to see my daughter. Her kitten, Boots, were very well behaved this time and didn't try to bite my fingers. Then it was over to Lyons to see my father in the Wayne County Nursing Home. He still didn't have his bottom teeth and his glasses were not on. It was extremely hard to understand him.

Finally, we were home after a long day ...

A word about physical therapy ... I just don't do it religiously. I have good intentions but rarely do they translate into doing the exercises. I know I should but I just don't ... maybe next week.

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.