Sunday, 11/1/2015 to Saturday 11/7/2015 - Grocery Run 5K & Mendon Ponds Trail Run 30K->20K

I ran 6 times this week for 39.31 miles.

Sunday, 11/1/2015: 12.75 miles estimated, 1:45:00 estimated, 8:14 pace. 61F, 63%, 23 mph WSW wind, mostly sunny.

I used the hour that I got back from the end of Daylight Savings Time to sleep. I didn't get out to run until 10 AM. It was lot warmer than yesterday ... 27F to be exact. Yesterday, I wore CW-X tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy gloves. Today, I wore CW-X shorts, short sleeve tech, orange hat and light gloves.

My plan was to try to run a half at a nice and easy pace. I chose to run out Edgemere Drive to East Manitou Rd and back. It was really windy. I had a crosswind on my left side for the out. It was really gusty when I was out in the open by the ponds. My Garmin died at mile 5.35 so I was in the blind at to where mile 6.65 was ... so I winged it. The crosswind was on my right and sort of a tailwind on the back which was nice. I'll bet my splits were all over from 8:00 to 8:30 on the out to 8:20 to 7:50 on the back ... who knows?

Meanwhile ... down in New York City a whole lot of runners were running in the NYC Marathon, results here.

The coffee was brewing when I got back. So .. my feet were up very shortly. The Buffalo Bills had a bye week so I caught a very entertaining NFC football between the NY Giant and the New Orleans Saints down in the Crescent City. Drew Brees of the Saints passed for 7 TDs and Eli Manning passed for 6 TDs. The game fittingly was decided by an end of the game FG as the Saints won 52-49, links here and here.

Christine was feeling a bit better so she cooked up some spare ribs, baked potatoes and spinach. Mmm ... tasty!

Monday, 11/2/2015: Rest day.

Tuesday, 11/3/2015: 5 miles, 51:30, 10:18 pace, 64F, 56% RH, 5 mph E wind, sunny.

Garmin Connect Activity for Switchbacks and Grassy Vs

I have some trail races coming and my Salomon SpeedCross trail shoes were feeling unloved so I needed to do hills. What better place to do hills on Tuesday night than Cobbs Hills. So I loaded the running gear into the Equinox before work. I made sure that I included my reflective vest and headlamp. I changed at work and headed to Cobbs Hill after work. What a beautiful evening! Indian summer is truly upon us for now at least!

I took it nice and easy when I started out. I kept my pace there and just enjoyed going up the switchback and then up and down each side of the grassy V. My splits were: 10:31, 10:06, 10:33, 10:27 and 9:52. Nice!

My new Brooks Adrenaline GTS15 running shoes that I ordered from Road Runner Sports were waiting for me when I got home ... sweet! Yes, I didn't buy local. Boo, me ... money talked this time. There are plenty of times where I buy local.

Wednesday, 11/4/2015: Rest day.

Thursday, 11/5/2015: 5.1 miles, 43:43, 10:43 pace, 72F, 53% RH, 3 mph S wind, mostly cloudy.

Garmin Connect Activity for More switchbacks and grassy Vs

I needed more hills I headed back to Cobbs Hill for more hills. It was a bit darker so I put on my headlamp a bit earlier. My splits were: 10:45, 10:31, 11;32, 10:37 and 10;23. I didn't think I ran slower than I did on Tuesday but I guess I did.

Friday, 11/6/2015: Rest day ... but not the best rest day.

Christine made an excellent salmon loaf for supper. What's bad? I ate way too much and stomach distress the rest of the night ... which is not the best way to prepare for a two race morning the next day.

Saturday, 11/7/2015: 3 runs of 1, Grocery Run 5K and Mendon Trail Run 20K

I had a plan to run two races today, the Grocery Run 5K and the Mendon Trail Run (MTR) 30K, just like I did last year. I was not feeling the best in the morning. I still felt a bit bloated due to overeating the night before. But it was race morning so I checked the temperature (46F), got geared up with a couple of long sleeve tech shirts, brought my trail shoes for the second race and a DCSR hoodie for afterward, and left for my first race. I got there around 7:30AM which was in plenty of time for the 8:15AM start. I parked in the Rochester Museum and Science Center parking so I could make a quick exit onto North Goodman after the race. I already had my bib so I was all set. I got out for a 1 mile warmup run at 9:01 pace, link here. I just wanted to get warm ... nothing special.


I moved up a bit closer to the start line than usual. I was right behind the GVH group when they did their usual pre-race chant.

The Grocery Run 5K - photo courtesy of Grocery Run 5K Facebook page

And ... we were off! I got up to speed quickly. A 5K is really over quickly ... what can I say? Mile 1 passed in 6:50. I didn't run as quick as I usually do on a 5K. I didn't do it on purpose but I did ... mile 2 in 7:08 and mile 3 in 7:25. I closed with a 6:37 in the last 0.1 mile. And ... done in 22:06 officially. Which is my slowest 5K of 2015. I stuck around for a bit to see if I could find out how I placed in my M55-59 age group but the results weren't uploaded yet so I took what food I could (a cookie and a piece of fudge) and went back to the Equinox around 8:55AM. Time to head over to my second race at Mendon Ponds Park (MPP).

I wonder how many times I have turned down in the Beach parking lot of MPP for either a trail race or just to run trail? I have run 162 trail races out of my 356 races so probably quite a few. But it never gets old though. I love to race. It was about 9:15AM so I made my way to Stewart Lodge with my gear to get my bib ... I saw Chris Washburn (doing the 50K) running back up to Douglas Rd after loop 1.

Chris Washburn during his 50K - photo courtesy of Dave Cornell

I forgot my trail shoes and mistakenly thought I had left them home. So ... I ran on my Brooks Adrenaline GTS15 road shoes with 588 miles on them. Oops!

I met up with Andy Ciaio before the race. I knew others there ... Ron Heerkens Jr was one of the photographers, Dave Cornell was out on the course. And ... we were off!

The 10K/20K/30K start - photo courtesy of Richard Detwiler

The 10K/20K/30K start - photo courtesy of Justin Newcomer

I stopped for a few seconds along the beach of Hundred Acre Pond to start up my eCrumb so that my Christine and my kids could track me. Then I set off and tried to get back where I felt I should be running. It took a bit of energy ... which probably I shouldn't have expended. But I did. The 10K loop of the MTR is your basic blue-green loop with a road closing to get out to Stewart Lodge for a start/finish and an aid station.

Somewhere on loop 1 - photo courtesy of Dave Cornell

300 yards from the start/finish line - photo courtesy of Richard Detwiler

I felt OK during loop 1. I had some water and a Gu at the aid station around mile 4. But I did have a GI issue ... I had to pee once during the loop and again in the bathroom just after loop 1. I felt worse during loop 2. I was just out of energy plus my heels hurt. I slowed to make sure that I didn't trip and fall. I had more to eat, a few pretzels and some M&Ms, at the aid station at mile 4. I had to pee again shortly afterward. I had decided to pull the plug at the end of loop 2. So I ran onward, got back to start/finish line and told the timer my intentions.

Coming into the start/finish line - photo courtesy to Richard Detwiler

Feeling exhausted as I finish loop 2 - photo courtesy of Dave Cornell

I must have looked a sight because Amy Lord got over to check on me. I thanked her and went into Stewart Lodge to get something to eat. I had a bagel ... one half with peanut butter and the other with jelly. It tasted delicious. I soon felt better enough to go home.

I usually finish any race that I start. But today ... not so much. I have learned that when I don't have it to not push it. Last year I did both the Grocery Run 5K and the MTR 30K. This year ... no. The MTR 10K/20K/30K allows one to either go up or down in distance without penalty. The MTR 50K is either you finish or it's a DNF. If I had been doing the 50K would I have quit? Probably not ... I would have walked it if I had to. But today I felt it was better to quit and race another day.

Here are the results, link here. 59 runners finished the 10K; Amy Lord in 1:24:25. I finished the 20K 49th out of 63 in 2:27:19, 14th out of 17 in my M50-59 age group. Andy Ciaio finished 9th in 1:24:48 which was 46 seconds behind his son, Ben, who won his M0-19 age group, Sarah Hardy in 2:33:51 and Tina Pellegrin in 3:20:05. 43 runners finished the 30K; Anzhela and Diana Knyazeva came up from D.C. to finish in 3:55:49. 61 runners fnished the 50K; Prem Kumar in 5:34:28; Chris O'Brien in 5:54:02, Chris Washburn in 5:58:43, Sheila Eagan in 6:15:2, Danielle Feligno in 6:26:24 and Tom Butler in 9:40:54.

Diana and Anzhela Kynazeva - photo courtesy of Justin Newcomer

Meanwhile, Heather Bailey Ostrander was running the Stone Cat 50 Mile Race in Ipswich MA and being awesome and badass!

A selfie from HBO at two hours and 9.6 miles. I would run faster, HBO!

I and a lot of other people stalked her via Facebook. She gave it her all and finished in 12:19:22, results here. Way to go, HBO! Her race report is here and a post from Kristen Peterson, here.

Sunday, 10/25/2015 to Saturday, 10/31/2015

1 ran 4 times this week, 32.5 miles.

Sunday, 10/25/2015: 6.2 miles, 51:09, 8:15 pace, 52F, 76% RH, 10 mph W wind, overcast,

Garmin Connect Activity to A short out and back to Island Cottage

The Buffalo Bills were playing the Carolina Jaguras in London at 9:30AM so I decided to get in a short run and then watch the game. I should have gotten up earlier but it was what it was. I decided to just do a nice and easy out and back 10K. I did pick up the pace on the way back. My splits were: 8:23, 8:25, 8:26, 8:07, 8:02, 8:07 and 8:04 over the last 0.2 mile.

The Bills game ... what can I say? EJ Manuel gave the game away in the 2nd quarter with a fumble six and pick six in successive offensive play and then another interception four plays later. Suddenly it was 3-27. Yes, the Bills held them and took the lead at 31-27 with about 2 minutes to go. But a phantom pass interference pass on a 3rd and 15 gave the Titans new life and a TD two plays later ... final score 31-34, link here.

Other runners were out being awesome. The Marine Corps Marathon was held down in DC and the Niagara Falls International Marathon was held over in Niagara Falls, Ontario, Canada. Heather Patterson ran a 100 mile trail race in New Hampshire called the Ghost Train Rail Trail Race ... wow! Her husband, Chris, provided Facebook updates ... sweet!

Heather Patterson after a 21:47 100 mile run! - courtesy of Chris Patterson

Monday, 10/26/2015: Rest day.

My honey, Christine, is still sick. Today I cooked ... and lived to tell the tale. Christine gave me instructions on how to roast a chicken. So I did. Man, is it weird to fondle ... err, rub seasoning on an uncooked chicken! I cooked it at 450F for 50 minutes, let it stand for 15 minutes while I cooked some Stove Top Stuffing, cut it and served it. Boom! It was moist and delicious! Probably beginners luck though!

Sadly, Courtney Wagner died at age 18 from brain cancer, links here and here. She was a Canandaigua native who bravely fought for 4 years before succumbing. She made it to see 'Ellen', link here. Christine and I had the pleasure see her in March as the honorary team captain for the Rochester Razorsharks, link here. I thought of her while I ran the Scare Brain Cancer Away 5K two days prior.

Tuesday, 10/27/2015: 8 miles, 1:05:15, 8:09 pace, 54F, 50% RH, 8 mph E wind, partly cloudy

Garmin Connect Activity for A nice, easy and breezy out and back

It was Tuesday, I run on Tuesday, so I ran. I cut it to just out 4 miles and back so I could get back before dark. My splits were: 8:08, 8:10, 8:07, 8:10, 8:07, 8:13, 8:15 and 8:05.

Wednesday, 10/28/2015: Rest day.

Thursday, 10/29/2015: 9.3 miles, 1:17:31, 8:20 pace, 48F, 50% RH, 24 mph W wind, wind chill 41F, light rain.

Garmin Connect Activity for A brisk, windy and rainy 15K

It was Thursday. I run on Thursday, so I ran. It was a bit raw outside so I wore my tights, long sleeve tech, Brooks jacket, Brooks beanie and my heavy running gloves. I started out nice and easy and just enjoyed the rain and wind in my face. My Brooks Adrenaline GTS14s have 563 miles on them and I could feel it in my legs. My splits were: 8:13, 8:14, 8:22, 8:25, 8:37, 8:04, 8:10, 8:20, 8:33 and 8:23 over the last 0.3 mile.

Christine is feeling a bit better so she cooked a delicious pork roast, mac'n'cheese along with applesauce. Mmm!

Friday, 10/30/2015: Rest day.

Saturday, 10/31/2015: 9 miles, 1:15:30, 8:08 moving pace, 34F, 86% RH, 5 mph SW wind, clear.

I got up early to run with the Bagel Bunch for the second of their Kelly's Apple Farm runs. I met up with the group of about 30 runners just before dawn. I went out with the lead group that included a guy named Russ who was on his last 20 mile run before the Philadelphia Marathon and Jason "Jmac" McElwain. Jmac took it easy but was about 100 yards ahead by the end of 2 miles. I was content to pound out 8:00 or 8:10 miles with Russ. He took a gel break at mile 5 for 2.5 minutes. I left him behind when he turned onto Maul Rd and continued south on Bennett Rd. I added a bit of mileage to get up to 9 miles. My splits were: 8:35, 7:57, 8:03, 8:00, 7:54, 10:35, 8:05, 8:06 and 8:11.

Other runners were out there being awesome. 964 runners finished the Pumpkins in the Park 5K, link here. Facebook was awash with their costume pictures.

I broke down and ordered a new pair of Brooks Adrenaline GTS15 running shoes from Road Runner Sports (RRS) online. The MSRP was $120. The RRS VIP price was $90 with no tax and free shipping. Fleet Feet Rochester was having a one day Brooks sale so their price was $120 minus $25 plus 8% tax plus time and gas to drive down to the Armory location and back. I chose to click instead of supporting local. Boo, me ... but money talked and won this time. I'm a runner with a racing addiction and need the money for race applications.

Month of October stats: I ran 23 times in 31 days for 141.5 miles, 6.2 miles/run. I ran 4 races (Scarecrow 5K, Finish Strong 15K, Moore Than A Race 10K and Scare Brain Cancer Away 5K with 4 warmup runs of 1.5, 1.8, 1.8 and 1.2 mile and 1 cooldown run of 0.5 miles. I have run 213 times for 1170 miles, 5,5 mile/run, so far in 2015.

Sunday, 10/18/2015 to Saturday, 10/24/2015 - Moore Than A Race 10K & Scare Brain Cancer Away 5K

I ran 7 times this week, 29.0 miles.

Sunday, 10/18/2015, 2 runs of 1.8 miles and Moore Than A Race 10K, 36F, 75% RH, 4 mph N wind, overcast.

Today was my second Moore Than A Race 5K and 10K. It's a memorial race held in Richard K Moore's memory, the late Board Chairman of the Reliant Federal Credit Union. It's a nice small well put on race with an excellent long sleeve tech shirt.

Last year I ran inaugural 10K and was 2nd overall in 45:33. The race was a rare afternoon race. The 10K started at 12:30PM and the 5K started at 1PM. Christine was along for the 50 minute drive out to Sodus. We got there a comfortable 50 minutes before the race. I met with Chris Washburn and his wife Marcia, before the race.


And ... we were off! I got up to race pace quickly and settled into second.

Just after the start - courtesy of Tim Matthews

Out onto Route 88N - courtesy of Tim Matthews

Chris Washburn (on the left) out onto Route 88N - courtesy of Tim Matthews

I was passed twice during the first couple of miles. I walked a bit on the hill at the aptly named Hill Road just before mile 2. But other than that it was just your basic 10K on a nice and a bit hilly course.

I did pretty well, 45:43, 4th out of 67, link here. I was first out of 5 in my M50-59 age group, link here. Chris Washburn was second in 48:15. My splits were: 6:55, 7:45, 7:03, 7:21, 7:25, 7:50 and 6:47 over the last 0.25 mile. The 5K was also held, link here.

Of course, there was a lot of other awesomeness going on elsewhere. A lot of trail runners were down at the Ridgewalk Run & Walk in Wellsville NY; 5K results here, 10K results here, 15 Mile results here. Rochester runners were at three marathons. Chris Paterson ran a 3:05:38 and his wife, Heather, PRed the Half in 1:34:30. Some Rochester runners drove up to Toronto to run the Toronto Waterfront Marathon, results here.

The Buffalo Bills were ... not so awesome. They lost at home to the unbeaten Cincinnati Bengals, 34-21. link here. They are now 3-3 with all their losses coming at home.

Monday, 10/19/2015: Rest day.

Tuesday, 10/20/2015: 8.2 miles, 1:06:53, 8:10 pace, 63F, 45% RH, 13 mph W wind, overcast with an occasional mist

Garmin Connect Activity for An out and back to Long Pond

It was Tuesday and what do I do on Tuesdays? Yes, I run so run I did. My body was a bit achy over the first mile and tried to get me to turn around with my tail between my legs. But ... I was made of sterner stuff and kept going. My splits were: 8:31, 8:12, 8:06, 8:08, 8:02, 7:57, 8:00, 8:17 and 8:11 over the last 0.2 mile.

Wednesday, 10/21/2015: Rest day ... yada, yada, yada.

Thursday, 10/22/2015: 8 miles, 1:04:36, 8:04 pace, 59F, 59% RH, 7 mph NW wind, partly sunny.

Garmin Connect Activity for An out and back to Island Cottage

It was Thursday and I run on Thursdays ... so I ran. It was a bit windy and a bit chilly but I warmed up. It is getting darker earlier so I just did 4 miles out, saw that the sun was setting, turned around and headed back. It was dark within 5 minutes after I got back. My splits were: 8:07, 8:04, 8:09, 8:08, 8:05, 7:58, 7:57 and 8:06.

I wore my reflective vest and soon will need a headlight. Soon I will have to make the decision to run in the morning or run at night. The morning is safer with a lot fewer cars but I would have to get up at the ungodly hour of 4:30AM for an 8 mile run. The evening is better but not as safe with lots more cars and the same narrow shoulder on a mile of Edgemere Drive between Greenleaf Rd and Dewey Ave. Decision, decisions.

Friday, 10/23/2015: Rest day ... like usual.

Saturday, 10/24/2015: 3 runs of 1.2, 3.1 and 0.5 miles; 46F, 61% RH, 6 mph SSE wind, overcast.

Today was my second Scare Brain Cancer Away 5K. I ran a 21:06 last year. I ran this race last year because it was a GRTC Rochester Runner of the Year race and so it is this year. The race venue is the East Rochester High School and uses the usual 5K route that the Karknocker 5K uses so I have run it four times now. It's a nice, flat and fast 5K course. My course PR is a 20:18 back in 2012. I didn't expect that today ... but it's nice to dream.

The Scare Brain Cancer Away course map

The race start was at 9AM. I arrived at 8:20AM to find the parking already 80% full. It's a popular race so I was not surprised. I got my bib and was surprised to be handed a short sleeve tech shirt. I signed up for this year way back in early March through a GRTC "sign up for 6 races for $100" deal. Sweet! I met with Andy Ciaio and went out for a nice and easy 1.2 mile warmup run, 8:21 pace, link here.


I lined up for the start in the middle about 15 feet behind the front. And ... we were off! The start was a bit tight with a wider group of fast RROY runners and other runners in costume trying to squeeze into a narrower road. But ... I managed to get up to speed without too much trouble.

Mingling around before the start - courtesy of Tim Matthews

The jammed start - courtesy of Tim Matthews

 I settled in for a fast 5K ...I wanted to see if I could beat my last 5K of 21:24. I could see Jim May and Tony Gingello up ahead. Andy Ciaio passed me at the 1/2 mile. He told me that I looked strong. I felt OK. I knew that pushing a 5K would hurt. I hit the 1 mile mark at 6:36 according to Pete who was calling out times. My Garmin agreed with a 6:37. I didn't slow down too much on mile 2 with a 6:59.

Where's the finish? - courtesy of Tim Matthews

I concentrated on whatever I could to keep going. The right turn onto Garfield St ... the finish was just ahead but farther that you would think ... mile 3 in 6:44 pace ... I saw the timer click past 21 ... done in 21:11! Nice ... my fastest 5K of 2015! I was handed a liter water bottle by a Boy Scout.

A Boy Scout leader handing out water bottles at the finish - courtesy of Tim Matthews

I had some cups of water to quench my thirst. The SBCA has nice post race grub with pizza, subs, bananas and bagels. It's a keeper for 2016. I did pretty well, 61st out of 615, link here. I was 5th out of 23 in my M55-59 age group, link here. Jim May finished with a 20:28, Tony Gingello finished with a 20:48 and Andy Ciaio finished with a 20:15. Andy told me that it was just 1 second off his 5K PR! Prem Kumar finished with a 21:32. I got out for a nice and easy cooldown run (out to the Equinox) of 0.5 mile at 9:32 pace, link here.

I hit up Fleet Feet Armory for a 52.4 4 Season Challenge sticker that they had held for me. I looked at several items that I wouldn't mind purchasing ... a pair of Brooks Adrenaline GTS16 running shoes, a 1.5 liter water bag and a Diamond headlamp ... among other items.

Christine was still asleep when I got home. She has been sick since Tuesday. It started with a fever and has progressed to a persistent cough and nasal congestion. I have tried to keep my distance while still getting her what she needs. I have made soup and tea mostly.

I soon had my feet up with the first coffee mug by my side. I caught up on Facebook. Heather Patterson was running a 100 mile race in New Hampshire called the Ghost Train Rail Trail Race ... wow! Her husband, Chris, was providing Facebook updates ... sweet!

Sunday, 10/11/2015 to Saturday, 10/17/2015 - Finish Strong 15K

I ran 4 times this week, 26.7 miles.

Sunday, 10/11/2015: A DeWeaver family picnic

Christine and I decided to invite my children up for a indoor picnic. The logistics of this was a bit complicated by the facts the two of the three don't drive. So Christine and I headed down to Newark to pick up my oldest son, Michael, first and then over to Farmington to pick up my daughter, Karen. We got back just as the Buffalo Bills - Tennessee Titans game started down in Tennessee. My youngest son, David, arrived shortly after. Christine busied herself with getting the grill going, cooking the burgers and setting the table with salads and potato chips. We ate just around halftime. The game looked dire when the Bills were down 0-10. But the Bills scored 2 TDs in the 2nd half along with some large runs by their QB, Tyrod Taylor. The Bills won a nail biter, 14-13, links here and here. David left shortly after. I took Michael and Karen back to their respectively homes.

Meanwhile, runners were out and about being awesome. The Chicago Marathon was held, news link here. Tim Dwyer ran a 3:07:54, link here. The Mohawk Hudson Valley Marathon was held, searchable results of 1143 finishers here. The Towpath Breast Cancer Awareness Ride and Run was held down at Mendon Ponds Park with 10, 25 and 50 mile ride options and a 5K run. The Green Monster 50K was held down in Wellsboro PA, 25K results of 205 finishers here and 50K results of 58 finishers, line here. The GVH Pete Gjavin XC Series #3 was held in Northampton Park, results here. Lots of awesomeness went on for sure!

Monday, 10/12/2015: 9.3 miles; 1:17:55; 8:22 pace, 77F, 30% RH, 8 mph SSW wind, overcast

Garmin Connect Activity for A usual 15K

I needed to run so I got out and ran long after work. I didn't get out early so I put on my reflective vest. Even so I had iffy footing on the drainage culvert/road part of Edgemere Drive and the shoulder of Greenleaf Rd on the way back. I took it nice and easy. My splits were: 8:05, 8:11, 8:15, 8:23, 8:38, 8:14, 8:25, 8:34, 8:31 and 8:38 over the last 0.3 mile. I felt great after the run.

Tuesday, 10/13/2015: Rest day.

Wednesday, 10/14/2015: 6.2 miles, 48:08, 7:46 pace, 54F, 58% RH, 12 mph NNW wind, partly sunny.

Garmin Connect Activity for A quick 10K

I decided to keep this run a bit short. The smart money would have been on nice and easy but ... I went with the "pedal to the medal". It felt good to stretch out and just go for it. My race on Sunday is the Moore Than A Race 10K so this was a practice run for that. I have to defend my 2nd overall finish of 45:33 at 7:21 pace after all. My splits were: 7:44, 7:52, 7:57, 7:45, 7:34, 7:46 and 7:17 over the last 0.2 mile.

Thursday, 10/15/2015 and Friday, 10/16/2016: Rest days.

The usual rest days after a hard run and a race the next day. The weather turned colder for the weekend so I spent a bit of Friday night digging out my cold weather running gear of tights, heavy running gloves and mittens along with changing to my bigger running bag.

Saturday, 10/17/2015: 2 runs, 1.8 and Finish Strong 15K, 37F, 75% RH, 8 mph W wind, wind chill 31F, partly sunny.

It was up early for my second Finish Strong 15K. This was my third 15K race of the year (Spring Forward 15K and the Boilermaker 15K). It was 37F so I put on my CW-X tights, a long sleeve tech, a short sleeve tech, beanie, heavy running gloves and sunglasses.

I Googled the directions to the Grace and Truth SportsPark. It was only 11 minutes away but I still had to turn around and find the park entrance from the other direction. No matter ... I was 50 minutes early for the 9 AM start. I got my bib and met up with Mark Herberger for a bit. I got out for a nice and easy 1.8 mile warmup run at 8:36 pace, link here. I ran up N Greece Rd to Camp Northpoint and turned around. I noticed a flag for a Courage Run 5K that looked like it was also being held.

The race director had a bit of fun with us in his pre-race directions by telling us that there was a dome over Edgemere Drive. I chuckled along with everyone else ... we knew it wasn't true and that the wind always seems to come off of Lake Ontario straight out of Canada.


And .... we were off! I quickly got up to pace and settled in. I could see Mark Herberger about 100 yards ahead for most of the race. Mile 1 passed in 7:08 and mile 5 passed in 37:05. I was in the same group of runners for most of the race ... just going ahead and getting passed back from time to time, no worries. I had a bit of trouble just before mile 5 when I felt I just had to walk for a few seconds. I got back up to speed and just tried to keep the same pace the rest of the way. I noticed that the walkers from the Courage Run 5K were coming towards us when I was running on Frisbee Hill Rd. I had some water from one of their water stops in fact. I caught Mark with about 3/4 of a mile to go on Post Ave. Then it was back on N Greece Rd for 0.4 mile. The finish line was almost in sight ... and done in 1:09:41!  I was parched and had three cups of water before I made my way to the Equinox to change out of my wet long sleeve tech and into a hoodie and Brooks jacket.

This race has a good selection of food afterward. I passed on pizza and had sausage, breaded chicken breast, pulled pork and potato salad instead ... yum! I checked the results that were posted outside the tent. I did pretty well, 20th out of 83 in 1:09:38 officially, 7:28 pace, link here. I was 2nd out of 8 in my M55-59 age group ... a distant 2nd to Kevin Clinefelter's 1:02:02. My splits were: 7:08, 7:16, 7:28, 7:24, 7:49, 7:28, 7:32, 7:22, 7:20 and 7:11 over the last 0.4 mile. I did notice that I ran this race 13 seconds than last year. Take that, father time!

BTW, I checked out the results for the Courage Run 5K, link here. There was quite a battle between the first two guys at 18:03.1 and 18:03.2. Wow ... I wish I could have broken 20 minutes back in 2012!

I went home for some well earned coffee and lots of time putting my feet up. I had another race on Sunday so I rested. I did some looking at my race results spreadsheet and saw that it was my fastest 15K of 2015, I did this race 13 seconds faster than last year and only 28 seconds off my PR of 1:09:15 set at the 2012 Spring Forward 15K. Wow!

Sunday, 10/4/2015 to Saturday, 10/10/2015 - Scarecrow 5k

I ran 1 times this week, 13.5 miles.

Sunday, 10/4/2015: 13.5 miles, 1:52:14, 8:19 pace, 1:52:14, 8:19 pace, 50F, 82% RH, 9 mph E wind, mostly sunny

Garmin Connect Activity for A Sunday long run

There were a lot of athletes out there doing stuff. The Rochester Autumn Classic Duathlon was held down in Mendon Ponds Park. The Super Sprint results are here and the F1 results are here.  The St. Peters Episcopal Church Running with the Angels 5k/10K was held down in Henrietta NY; 5k results here and 10K results here. Out of town races were the Wineglass Half and Marathon; links here and here and the Maine Marathon; links for 1766 half finishers here and 850 full finishers here.

 so I went out too. I wanted to do at least a half marathon so I chose my 20K route on Edgemere Drive and then added some distance to get it above 13.1 miles. I took it nice and easy the whole. I had a HammerGel at mile 6. I did clip the inside of both my ankles so I had a spot of blood on both socks when I got done ... oh well. My splits were: 8:14, 8:13, 7:59, 7:56, 7:59, 8:02, 8:58, 8:12, 8:18, 8:22, 8:30, 8:36, 8:28 and 8:53 over the last 0.5 mile.

I had programmed the coffee maker before I left so coffee and relaxation ensued as soon as I got home. I had high hopes when I sat down to watch the NY Giants - Buffalo Bills. The NYG were 2-1, the Bill were 2-1 and the game was at the Ralph. But ... the NYG showed up to play and the Bill showed up to complain and get penalized 17 times with 2 TDs called back. They are most penalized team in the NFL after getting beat 27-14.

Monday, 10/5/2015: Rest day ... needed after a weekend of 9.3 and 13.5 miles.

Tuesday, 10/6/2015: Another rest day after a late night at work.

Wednesday, 10/7/2015: 6.2 miles, 49:04, 7:54 pace, 50F, 94% RH, 3 mph WSW wind, partly cloudy

Garmin Connect Activity for Squeezing in a Morning 10K

I didn't get a run in last night and I had a dentist appointment tonight so I set my alarm for 4:30AM. The alarm went off (shock), I got up, got dressed, had a few grapes and got out in 22 minutes. It was dark, quiet and calm. I started out a bit nice and easy and then picked up the pace. I just did an out and back. I saw three planets (from horizon up; Jupiter, Mars and Venus) and the moon, link here. My splits were: 8:04, 7:48, 7:45, 7:58, 7:56, 7:57 and 7:50 over the last 0.2 mile.

Thursday, 10/8/2015: 8.2 miles, 1:08:00, 8:17 pace, 59F, 59% RH, 8 mph NE wind, partly suny

My Garmin died just before 3 miles while on my 15K route. I started out really nice and easy for the first mile. Then I eased up the pace a bit. I cut the run a bit short onto Ling Rd. One thing happened twice: drivers that came flying up to a T intersection just as I am getting to it, barely look and either turn left or right in front of me. Some of them might not see me or some might not care I guess.

Friday, 10/9/2015: Rest day.

Saturday, 10/10/2015: 3 runs of 1.5, 3.11 (Scarecrow 5K) and 3.6 miles.

Today was a good day to run so run I did. Today was my eighth run of the Scarecrow 5K. It took 26 minutes to head down to Fairport. I parked in my usual spot in the parking lot of the Fairport Village Landing Mall. It was just a short walk across the lift bridge to pick up my bib and a sweet short sleeve tech shirt. Sweet! Usually I get a cotton shirt from this race. It was a bit chilly so I had on my short tights, a short sleeve tech, Brooks arm warmers, calf sleeves, light gloves and a hat. I went out for a short 1.5 mile warmup run to sort my legs and the weather, link here. I went out 0.75 mile from the finish and noted that the 31F bridge was 1/2 mile from the finish. The weather was 45F, 93% RH, 3 mph WSW wind, partly sunny. I decided to pull down my arm warmers, take off my light gloves and change to my beanie before the race.



And a short message from Maggie Brooks, Monroe County Executive, about domestic violence ... we were off! I settled into a fast pace and tried to hold it the whole way. I like this course and know it well. It's up 250 for 100 yards, left onto E Church St,, left onto Turk Hill Rd, left onto 31F and across the Erie Canal, a quick right onto Cobbs Lane, onto the Erie Canal Trail to the turnaround and then a straight shot back to the finish by the lift bridge. So it's a negative elevation course. Anyway, I ran well. I finished in 21:34, 6:54 pace and quickly had a couple cups of water. I noted on the results that I had won my M55-59 age group. Everyone got a water bottle and I got a first place ribbon ... OK.

I was 25th out of 318, link here. I was 1st out of 13 in my M55-59 age group, link here. My splits were: 6:48, 7:06, 6:51 and 6:14 over the last 0.11 mile. Update: This 5K was also my fastest 5K of 2015.

I visited the farmer's market that was being held about 100 yards from where I parked and bought some apples with what little cash I had with me ... gotta plan better next year.

I didn't go straight home but headed out to Center Park where the Heather Boyum 5K was held last week. I did a combination of 10 repetitions of the sledding hill for 1 mile and a 2.6 mile trail run with a combination pace of 10:04 pace, The weather had warmed to 52F, 71% RH, calm, sunny.




Other runners were out and about and being awesome. The CanLake 50 was held down in Canandaigua for the ultrarunners. The 50 Mile race ran around Canandaigua Lake, results of 76 fiuishers here. The 50K is the last 31 miles of the 50 Mile course with less climbs, results 0f 47 finishers here. The Ready, Set, Glow put on by TrailsROC was held at sunset in Dwyer Road Park. I ran this race last year. This park is designed for mountain bikes and is very twisty and turny. Oh ... and you run it in the dark with a headlamp. It was quite fun.

Anyway, I went home after all my running, brewed a pot of coffee and relaxed the rest of the day with my darling wife, Christine. She was just about over her cold so we actually enjoyed each others company more than we had for the past week.

Sunday, 9/27/2015 to Saturday, 10/3/2015 - Heather Boyum 5K

1 ran 5 times this week, 30.62 miles

Sunday, 9/27/2015: 2 runs of 1 mile and Heather Boyum 5K (3.02 miles), 59F, 82% RH, 6 mph S wind, partly sunny.

I woke up around 6:50 AM out of a deep sleep. Today was the third running of the Heather Boyum Memorial 5K. This race is a memorial for Heather Boyum who died on 7/29/2012 while on a training ride due to a drugged driver, news link here and obituary link here. Christine still has her cold so I got up, ate my usual pre-race bowl of cereal, got dressed, kissed her goodbye and got out but a bit late. I didn't go over to Center Park until 8:20 AM. Still ... there was plenty of parking. I got my bib and drawstring bag, then I got out for a 1 mile warmup run, link here. I had changed to my Salomon Speedcross 3 trail shoes for this cross country 5K and felt this was a good choice. The wet grass could have a bit slippery on my road shoes.



And ... we were off! There was maybe a little over 100 runners at this race. I surged up to speed and was soon holding my own. The course is a nice mixture of grass, trail with an up and down, more grass, a long hill (that I powered right up), more grass, more trail with an up and down, more grass and then the finish. I jockeyed back and forth with this younger girl and then passed her coming out onto the grass before the finish. And ... done with 3.02 miles in 23:17 by my Garmin, 7:45 pace (which isn't too bad for cross country).

The Heather Boyum 5K is timed by Score-This and I have had trouble with their timing chip at the past two years but not this time. In face, one of the Score-This people asked me if I was the one that they had had trouble with. I answered "No, not this time". I ended up 7th out of 138, 1st out of 5 in my M55-59 age group, link here. I have won my age group for three years in a row now. There were 98 walkers/runners in the 1 mile walk/run. Meanwhile, 724 runners in Rochester were at the Photofinish 5K held at the George Eastman Musuem in Rochester, results here.

I had a change of clothes in the Equinox so I changed and headed out to see 2 out of my 3 kids. First it was to Farminton to see Karen and then over to Newark to see Michael. David was out and about so I didn't see him.

Then it was home to see the Buffalo Bills the Miami Dolphins play the 4:25 PM down in Miami. The Bill kicked their butt, 41-14, link here. The Bills are now 2-1 ... don't say the "P" word yet!

Monday, 9/28/2015: Rest day.

I developed a mild head cold over the night and during the day so I tried to stay hydrated. I decided that it would be best to just stay in and rest. I guess I caught Christine's cold from her despite my best efforts to avoid it.

The 2016 Four Season Challenge was announced and will be active on 10/1, link here. The Winter Warrior is on 1/9 at a site TBD (I know it's 4 loops so I am betting RIT), the Flower City Half is 4/24, the Shoreline Half is 7/16 and the Rochester Half/Full is 9/18. Yes, the Rochester Full is part of the 4SC. You can sign up for either one for the same price which is $250 until 10/4.

Tuesday, 9/29/2015: 9.3 miles, 1:16:29, 8:13 pace, 72F, 88% RH, calm, light mist to light rain

Garmin Connect Activity for A damp 15K

It was a Tuesday, it was spitting run but I needed to run so I geared up and ran. I decided to go long and ran my 15K route. The sprinkles came, went and then steadied into a light rain during the last two miles. My first 5K was 25:05, 8:05 pace. My second 5K was 25:15, 8:09 pace. Then I felt a pain in the inside of my right knee so I eased off and shorten my stride. I endured the next couple of miles. My pain was a lot less by mile 9. My third 5K was 26:09, 8:43 pace. My splits were. 8:06, 8:03, 8:08, 8:05, 8:25, 7:59, 8:08, 8:42, 8:28 and 8:00 over the last 0.3 mile.

Wednesday, 9/30/2015: Rest day.

My head cold seemed to get worse during the day so I was happy that tonight was a rest day. Christine and I are both suffering. Sometimes we even touched each other but mostly not.

Here are the stats for the month of October and so far in 2015: I ran 17 times, 111.16 miles, 5.9 miles/run. I ran 5 warmups of 1, 0.5, 1, 02. and 1 miles before 5 races; Summerfest 12K, Oak Tree Half, Dirt Cheap #6, Rochester Half and Heather Boyum #6. I biked twice for 17.4 and 20.75 miles. I have run 190 times, 1028.8 miles, 5.4 miles/run.

Thursday, 10/1/2015: 8 miles, 1:05:34, 8:11 pace, 54F, 58% RH, 17 mph ENE wind, partly sunny

Garmin Connect Activity for A run to cure my cold?

It was a Thursday, I still had a cold but not too bad so I went out anyway It was a bit cold and windy so I put on a long sleeve tech. I could have used some gloves too but made due. I took it really nice and easy but steady. My splits were: 9:23, 8:17, 8:01, 8:09, 8:12, 8:13, 8:09 and 8:09.

My lovely wife, Christine, had been having trouble with her teeth and had gone to the dentist on Tuesday. She had a root canal today.

Friday, 10/2/2015: Rest day. Yada, yada, nothing to see here.

Saturday, 10/3/2015: 9.3 miles, 1:15:55, 8:10 pace, 43F, 75% RH, 13 mph ENE wind, wind chill 36F

I had thought about running a race on this day. First, the Photofinish 5K, results here, and then the Hilton Derby 5 mile, results here. I knew people in both races. I have already run 46 races this year with 14 (at last count) more to go. But I didn't so I felt like a fish out of water. So ... I ran anyway.

Garmin Connect Activity for A brisk and windy 15K

I got out around 9:30AM. It was a bit chilly and windy so I made a couple of times back inside to get the proper clothing. I ending up wearing my short tights, long sleeve and short sleeve tech along my beanie and light gloves. I didn't know what my route would be when I left the door. I just ran. When I passed the intersection of Edgemere Drive and Island Cottage Rd I made the decision to run my 15k route. I toyed with the idea of extending it by running down Janes Rd but I knew that I wanted to run even longer on Sunday so I didn't. The wind was coming out of the east so I was beat back a lot when I hit Latta but I pushed onward. I just it in my nice and easy gear and just ran. Boom and done,

After I rehydrated with plenty of coffee I tackled the laundry. Christine reorganized the closets ... and then I put my clothes back the way they were before. I am a man who likes things my way who don't like to change. I have changed a bit ... Christine convinced me to give up diet cola in favor of water.

Monday, 9/21/2015 to Saturday, 9/26/2015

I ran 2 times this during these 6 days, 13.5 miles.
I biked once for 21.85 miles.

Monday, 9/21/2015 and Tuesday, 9/22/2015: Rest days.

Yes, I rested after completing the Rochester Half Marathon. I still a bit gimpy on Tuesday. I thought I wanted to run but my lovely wife, Christine, convinced me to stay in and rest.

Wednesday, 9/23/2015: 6.2 miles, 51:30, 8:18 pace, 73F, 50% RH, 7 mph NNE wind, sunny.

Garmin Connect Activity for Easing back with a negative split 10K

I still felt a wee bit gimpy but knew I needed to get back on the horse. So I got dressed, had my usual pre-run bowl of cereal and got out there. I had done a bit of dabbling on mapmyrun.com and scoped out a new route that incorporated the Thomas Ave hill for last Sunday's Rochester Half Marathon. I had a choice when I got to the end of Greenleaf Rd ... turn left for tried and true or turn right for a new run. I still felt a bit gimpy and achy at that point so I turned left. I kept it a bit nice and easy pace and decided to just do an out and back 10K. The out 5K was nice and easy at 26:12, 8:27 pace. I picked up speed and ran the back 5K at 25:18, 8:10 pace. I negative split the run with splits of: 8:32, 8:24, 8:20, 8:19, 8:10, 8:09 and 7:43 over the last 0.2 mile. Nice!

Thursday, 9/24/2015: 7.3 miles, 1:00:06, 8:14 pace, 70F, 64% RH, 9 mph ENE wind, overcast

Garmin Connect Activity for A Herrema's Loop

I had to work a bit late, needed to run, get gas and do some grocery shopping ... so I dressed for a run at work and decided to go to Herrema's on Pattonwood Drive to do all three. I stretched and headed straight up the Thomas Ave hill ... it was just as long as ever. Then I just headed out and found more hills and some roads that I had never run on before ... which is always a good thing. My splits were: 8:57, 7:58, 8:18, 7:55, 7:58, 8:07, 8:33 and 7:42 over the last 0.3 mile. I was not as gimpy afterward ... which is also a good thing.

Friday, 9/25/2015: Rest day.

Gotta have them ... though I really should cross train. Some runners are out doing the Ragnar Relays Adirondacks, link here.

Fleet Feet Rochester posted the dates of the 2016 Four Season Challenge. The Winter Warrior Half will at be at a site TBD on 1/9/16, the Flower City Half will be held on 4/24/16, the Shoreline Half will be on 7/16/16 and the Rochester Half will be held on 9/18/16. There is no pricing yet and there are rumors that the Rochester Full will be allowed in the challenge somehow.

Saturday, 9/26/2015: 20.75 miles on the bike, 1:34:27, 13.2 mph avg, 30.3 mph peak, 61F, 72% RH, 4 mph E wind, sunny.



I slept in until just after 8 AM. I puttered around a bit before I had the idea to get out for a bike to test the padded shorts that I got in the mail from www.nomorerack.com this week. Christine has had a cold and woke up just as I went out. I gave her an eCrumb just as I left so she could track me. I headed out for about 100 yards before I came back to get my Brook Nightlife jacket. I forgot that you don't warm up much on a bike. Then I headed out, rode out Edgemere all the way to East Manitou Rd and then worked my way back. It was a nice ride ... man, did it hurt to walk a bit when I got off! The padded bike shorts did help a bit.

I lazed around afterward. Christine was sick so I was mostly downstairs while she was mostly upstairs. I ending up watching "The Hobbit: An Unexpected Journey" and "The Hobbit: The Desolation of Smaug". I remember reading "The Hobbit" and "The Lord of the Rings" several times when I was a kid ("Books, Young man! Books!, ST-TOS link here) and even as an adult. The movies are a pretty good adaptation.

9/20/2015 - Rochester Half Marathon

Today was the Rochester Half Marathon, link here. This was my 7th half of 2015 and 45th race so far in 2015. I am signed up for 13 more races right now with more to come.

I woke up at 5 AM. My alarm was set for 5:20 AM. I used the extra time to make up a bagel for myself and brew the coffee for my lovely wife, Christine. I let here sleep for a bit more. I never drink coffee on race mornings since it makes me pee too much.

I dressed in what I laid out the night before: Brooks short tights with the light green stripes (I can't find the ones with the yellow stripe) and last year's Rochester Marathon short sleeve tech. I gently woke up Christine. She had signed up for volunteer duty in the food court. She reminded me to put on BodyGlide. put on my race bib and to bring my arm warmers and calf sleeves in case I needed them. I told her where to drop me on Lake Ave. The new version of the Rochester Marathon course was a point to point course, the half is here, the full course is here. The start was at the Maplewood Tennis Courts. The end was at Frontier Field. We left a bit after 6:30 AM. As we went south on Lake Ave we could see police flashers on the east side of Lake Ave at various spots. She turned right onto Seneca Parkway to drop me off. I put on my calf sleeves, kissed her goodbye and away she went onward toward Frontier Field. I didn't carry water and had 2 HammerGels in an Amphipod on my waist. I realized that I had forgotten to take off my glasses seconds after she left ... oh well. I ran with them.

I walked across Lake Ave and down to the Maplewood tennis courts where I could see lots of runners congregating around. A lot were queued up by the potta-potties ... so I got in line too. I did my business and then hung around. I met up with a few runners: Todd Dappen Sr, Andy Ciaio, Jeff Rose, Bill Sandow and Jim McLaughlin. Jim was pacing the 1:45 half pace group so I was lined up just in front of him near the front. I thought about joining his group but didn't. I got out for a really brief and fast 0.2 mile run at 7:30 pace just minutes before the start at 7:30 AM, link here.

Heading out for my warmup run - courtesy of Gameface

The start of the 2015 of the Rochester Marathon - courtesy of Gameface

Another shot of the start - courtesy of the Rochester Democrat and Chronicle

And ... we were off! I felt the usual surge of adrenaline at the start and ran with it. I always run too fast at the start. Sometimes I can hold back and sometimes not. The course went out Maplewood Drive to Bridge View Drive and back to Maplewood Drive before heading north on Lake Ave.

You can see the top of my head in this pic on Bridge View Drive - photo courtesy of Jim Strowe

The firemen put up a giant US flag on Maplewood Drive just before Lake Ave for us to pass under - courtesy of Robin Towers DeZutter

We took up two lanes of Lake Ave as we ran north toward Lake Ontario. Heather Danielson and John Muoio passed me. Heather told me that the 1:45 pace group was behind me if I wanted to be with them. I told her that I didn't. I thought to myself "I wanted Jim McLaughlin to finish behind me not in front of me this time". We passed by the Holy Sepulchre and Riverview Cemeteries. I passed up water at mile 2. Then we headed onto the Genesee River Trail. The group I was running with was still a bit packed. A couple of faster runners cut in front of me which made things interesting for a split second or three. I passed the 5K timing strip at 23:18, 7:31 pace. I took a cup of water at mile 4.

A long line of runners on the Genesee Riverway Trail boardwalk - courtesy of Barb Boutillier

Then it was onto the boardwalk right above the Genesee River in Turning Bridge Park. We turned left up onto Petten St, a short and steep uphill, to get back onto Lake Ave. There was a crowd of people at the turn onto Pattonwood Dr and across the O'Rorke Bridge. I heard someone call my name but didn't see them. I learned later that it was Roger Howe. Then we turned right onto Thomas Ave. A short downhill led to a gradual and long uphill. There was a sign that read "Make this hill your bi*ch!" ... so I did. I just put my head down and powered up it.

The long stretch of Thomas Ave - courtesy of Tracy Rericha

There was a long stretch of flat on Thomas Ave before a right onto St Paul St. I took a HammerGet just before the water stop at mile 6. I passed the 10K timing strip at 47:51, 7:43 pace, a 7:55 2nd 5K. The Winona Blvd area of St Paul St was phenomenal! There was so many people there cheering us! Santa was giving high-fives. I was told later that the Easter Bunny was there ... I didn't see him or Elvis (who wasn't there, lol) though.

My new profile picture taken on St Paul St by John Brind'Amour

I was probably in a bit of pain on Titus Ave  - courtesy of John Brind'Amour

We cut through the parking lot of 4-H club on St Paul Blvd just before the Seneca Park Zoo to get to the 15K timing strip. I passed at 1:12:54, 7:50 pace, a 8:02 3rd 5K. Then it was onward to the pedestrian bridge; down the east side, across the Genesee River and back up the west side.

Crossing the pedestrian bridge - courtesy of Gameface 

Coming up the west side of the pedestrian bridge - courtesy of Jim Strowe

That led to some trails on the Genesee Riverway Trail, back onto Bridge View Drive, Maplewood Drive, past the start, back onto more trails through Maplewood Park and its rose gardens and mile 11. Only 2.1 miles to go! The full marathoners curled back for another loop while the half marathoners, like me, crossed Driving Park Ave.

Lower Falls of the Genesee River just south of Driving Park Bridge - courtesy of Rick Russotti

Then it was down, down to the Middle Falls and back across the Genesee River on a narrow bridge. A nasty uphill awaited us on Brewer St back up to St Paul Blvd.

The view looking up the Brewer St hill ... not a nice sight to see at mile 12 of the Half or mile 25 of the Full!

I walked a bit of it. I saw a 40 km sign on St Paul Blvd and knew there was only 2 km or 1.2 miles to go. There was a high school cheer team on St Paul Blvd that read my bib and offered me encouragement by name. I wondered how they knew it until I figured it out by the tenth time. Onward to the Genesee brewery, right onto the Pont de Rennes bridge ... the finish arch was in sight!

The High Falls just north of the Pont de Rennes bridge - courtesy of Jeff Scheuch

Onward onto Platt Street ... just a couple of tenths to go ... dig deep ... push it to a sprint ... finish arch in sight ... realize finish line is 100 yards farther (ugh!) ... heard Ellen call my name (so sweet) ... done with 13.26 miles in 1:43:28 according to my Garmin! The last 3.8 miles took 30:32, a 8:02 pace. I accepted and put the finisher's medal around my neck ... yes!

Past the arch and heading for the finish line - courtesy of Gameface

Sprinting for the finish with the usual grimace - courtesy of Kim Smith

I got some water and stretched out a bit before I went into the food tent for a banana, granola bar and a kiss from my lovely wife, Christine. I found out that the fourth challenge medal was being given out inside Frontier Field so I went and got it plus a holder that holds all four ... sweet!

Christine was signed up to volunteer until 2 PM so I went home around 11:30 AM. I found her car and noticed that the trunk was open. It had been open since 7 AM ... everything was still in there, nice! I noticed that 3 lanes on Lake Ave were open for traffic (2 southbound and 1 northbound) now in the marathon areas instead of 2 lanes. I did a bit of grocery shopping at Wegmans (boy, did it hurt to walk!), puttered around, changed my clothes, drank some coffee and caught up on Facebook before I went back to Frontier Field to pick her up.

Then it was back home. I remember watching the Bills - Patriots game. It started well with the Bills scoring on their opening drive ... but didn't end well with the Bill losing 32-40. Brady passed for 466 yards and 3 TDs as he shredded the Bills D, link here. I frankly don't remember what I had for supper. I was wiped. I read Facebook and was inspired again by all the stories of runners meeting and exceeding their goals. Kudos flowed in aimed at Fleet Feet, Yellow Jacket Racing, the police who kept us safe, the volunteers and the spectators.

Personally, I did pretty well. I crossed the line in a gun time of 1:43:26, 7:54 pace. This was my 7th half of the year and the fastest one on the hilliest course no less! I was 161st out of 2186 finishers, link here. I was 8th out of 74 in my M55-59 age group, link here. My splits were: 7:23, 7:37, 7:24, 7:29, 7:49, 7:56, 7:50, 8:07, 7:52, 7:53, 8:16, 8:28, 7:38 and 7:01 over the last 0.2 mile.

What of the people I met up with and others in the half marathon? All times are gun time not net time. Anyway ... way up front was Bryan Morseman who won in 1:09:46 while Caitlin Gaughan edged out Karen Blodgett by 9 seconds in 1:34:15. Jason McElwain ran a 1:23:01. Kevin Clinefelter ran a 1:30:21 to win my age group. Kevin was the first finisher (enrolled in the 4 Season Challenge) in my age group in each of the 4. Bill Sandow ran a 1:36:31, 4th in our age group. John Muoio ran a 1:37:27, 9th in his M35-39 age group. Jim Roche ran a 1:39:02, 6th in our age group. Jeff Rose ran a 1:50:02, 4th in his M60-64 age group. Tom Hawkins ran a 2:15:50. Jim Norris ran a 2:26:37.

There were 444 finishers in the marathon, link here. How about people that I knew in the full marathon? Again all times are gun time not net time. Way up front was Kip Tisia who won in 2:33:21. Kenny Goodfellow was second by 18 seconds. Heather Patterson was 2nd woman overall in 3:21:45. Andy Ciaio ran a 3:47:59. Stacy Maier ran a 3:48:20. Todd Dappen Sr ran a 3:51:50. Tina Pellegrin did an unofficial 1 hour early start and ran a 6:10. Tom Butler ran a 6:03:29.

A meme from the Internet: this quote was about baseball but I think it holds true about running

Lots of posts entered social media like Facebook. I looked through hundreds of pictures that people uploaded to Facebook. The Rochester Democrat and Chronicle covered the race, link here. A runner, Ben Jacobs, who works for the D&C, completed the Four Season Challenge, wrote a story, link here. Bob Lonsberry, ran the Rochester Marathon, and wrote a review here. Ellen, CFO of Fleet Feet Rochester, posted "Voiceless but not Speechless" on her blog in the Rochester Democrat and Chronicle, link here. She was the voice of the Rochester Marathon and might have been all talked out by its end. She tells of about this version of the Rochester Marathon came to pass. Boots, head of Yellow Jacket Racing, who laid out the course so it was within the city of Rochester limits, posted that the course had character ... which means that it had hills.

The Four Season Medals and Challenge medals altogether

What did I think? I liked the new course. We crossed the Genesee River four times and were greeted with nice views and great spectator support. Yes, it had hills. If you train for them, you can run them. I kind of train for them so I can kind of run them. The latter part of a long race is where I tend to break down. My pace got a bit slower as the race got longer (7:31 for the first 5K, 7:55 for the second 5K, 8:02 for the third 5K and 8:02 for the last 3.8 miles), . Yes, I power walked about 100 feet of the Brewer St hill but it didn't break me. I got back up to speed, gritted my teeth and got back on the horse to finish out the race. I have run 7 half marathons now in 2015 (Winter Warrior Half in 1:50:07, Lake Effect Half in 1:49:39, Syracuse Half in 1:47:53, Flower City Half in 1:46:08, Shoreline Half in 1:47:04, Oak Tree Half in 1:49:14 and now the Rochester Half in 1:43:26).

Today's half was my fastest of 2015 by far. How? Maybe it was my running by the seat of my pants training. I just get out there and run. My "go to" training distance is between 6.2 and 10 mostly flat miles. Maybe it was the perfect weather. Maybe it was familiarity with the course. I knew everything about the course except the decent into Middle Falls and the climb back up to St Paul Blvd. Maybe it was just a good day. I think it was just the knowledge of "been there, done that". I know I can run a half marathon so I just go out there and run it.

One of my goals is to run the Boston Marathon. My plan for 2016 is get out there and train for it during the summer. My goal time for a Boston qualifier raises from 3:40 (M55-59) to 3:55 (M60-64) when I turn 59 in September. Then I will find a nice Boston qualifier in October (Wineglass, Empire or Mohawk Hudson River) and to really hammer the race. I don't know if I can do it ... but that is the plan.