Hi All,

Sunday, 4/22 to Saturday, 4/29: 26.2 miles

A lot went on this week ... not all good. My running was good as usual. I did two zoo runs of 4.4 miles on Tuesday and Thursday. I also ran 5.3 miles on Sunday and my usual long run of 12.1 miles (6.8 + 5.3) today. I PR'ed again with a 1:39:11, 8:12 pace. My intermediate splits were 5K of 23:50 (7:41 mile pace) and 6.8 miles of 52:15. I had a PowerBar Performance bar before I headed out. I had more energy today. I stopped only twice for a minute each and three minutes when I went by my house at 6.8 miles. I was definitely in the zone where I felt I could run for a long ways. I clipped my inside right ankle with my left sneaker eight times and ended up with a blood spot on my sock. Cool!

I went out to see the Tommy Dorsey Orchestra at the Smith Opera House on Thursday night. I was one of the younger ones in the audience. The music was very good ... some of it first played before I was born. One of their trumpet players was 82 and Tommy Dorsey was 88. They both can still play very well.

The not so good part. I had been heading out for two mile walks lately during lunchtime at work. Just a walk on the Genesee River Trail to the mile tree and back. Well on Friday I headed a little later than usual. I was walking back on the trail in the area where it dips down where you are isolated. Well, two black males (1 tall, 1 shorter and stocky, both wearing red) were coming the other way. I nodded when I approached and the shorter one just ran up and hit me on the left side of my head, knocking my glasses off. No words were spoken, no robbery attempt was made. I kept on going, they kept on going. If I see them again, I will recognize them. I have seen them before. Last week on a hot day, they were just hanging out in the same area of the trail when I walked by. They were still there when I came back so I took a shortcut up to the street above the trail. This time there was no time, it all happened so quickly. This is the first time I have even been hit while running or walking.

I didn't let this assault stop me from seeing the Knighthawks, www.knighthawks.net, play the Buffalo Bandits in the MLL Eastern conference finals. I parked on the street like usual. It was a very tense game, it seemed that the Hawks were down by two goals all night. They just seemed a step slow all night. They were three down going into the 4th quarter, tied it up late, went up by one, got tied and went into OT. John Grant ended it 26 seconds into OT. The Hawks won 14-13.

I am watching the news right now. There was a homicide on Avenue D on Friday night (a couple blocks from work). Senseless violence at a party. The area where I work on Saint Paul Street is not exactly the safest.

Keep running, Doug

Happy Earth Day, 2007!

Hi All,

The road beckoned today, I went out for a nice, but slow, 5.3 mile run. I finished in 43:32 without stopping, a 8:13 mile pace.

I did some recycling today. The Park Presbyterian Church in Newark had an Earth Day event where I disposed of an old B&W TV set, monitor and printer.

I also went down to Ithaca College to see Michael in a Madrigal Singers concert. They sang Schuetz's "Musikalische Exequien". It was a beautiful drive and concert on a beautiful day. It was unseasonably warm, close to 80F.

Keep running, Doug

P.S. A mild rant: Some people think that it is impossible to get in shape. It's not ... it just takes effort and determination. You just have to look yourself in the mirror and resolve to make it happen. Starting three or four years ago, I weighed 182 pounds and slowly transformed into the runner I am today. It wasn't overnight by a long shot. In fact, it took some starts, stops and restarts. You have to persist with exercise until it is not a pain in the ass but a habit that you make time for consistently. Doing a long run on Saturday is a big time commitment of three hours or more when you consider the warm up, run and cool down time. By upping my running and changing my diet I have gotten in the best shape of my life. Now I weigh 165 pounds. I don't always eat right, I drink diet soda but on the whole I eat OK for a guy who lives by himself and can barely cook. Working on my upper body is the next thing I will be working on.

I am not saying that everyone needs to run. I am saying that everyone who wants to get in shape needs to make a consistent commitment to whatever exercise and diet that works for them. A exercise partner may work for some people. I haven't found one yet. Self motivation has worked thus far.

Hi All,

Sunday, 4/15 to Saturday, 4/21: 20.9 miles again

The nor'easter on Sunday night and Monday was far enough away that in Newark we got about two inches of wet snow and a lot of rain.

I run the usual zoo run of 4.4 miles twice on Tuesday and Thursday. Tuesday was around 40F and Tuesday was around 60F. The second time was on new Brooks Adrenaline GTS 7s. Man, what a difference running on new shoes! Spring is here!

I ran 12.1 miles on Saturday, a combination of my 6.8 and 5.3 mile routes. I ran a 7:22 first mile, a 23:38 (7:37) 5K, 53:50 (7:55) for 6.8 miles and finished with a 1:42:16 (8:27) for the 12.1 miles. I walked for probably six minutes and stopped for gel and water at the turn for two minutes. It was around 62F when I started at 10AM. I was careful to stay hydrated.

I went to see a free concert by a cello rock band, Break of Reality, on Thursday night at Roberts Weslayan College. Who knew that cellos could rock? They played two sets. One was acoustic with a bongo drum and the second was amped with a drum set. Awesome!

A word about VA Tech. I am sad that 32 people died because one deranged person didn't take his own life first. I saw two different viewpoints about gun control on CNN.com. One from Ted Nugent, Nugent: Gun-free zones are recipe for disaster and one from Tom Plate, Plate: Let's lay down our right to bear arms. I fall mostly on the right to bear arms side with the exception that gun ownership needs to be regulated. I also think that the Virgina gun ownership law needs to be changed, it is much too lenient.

Keep running, Doug

Hi All,

Sunday, 4/8 to Saturday, 4/14: 20.9 miles

I did my first long run, 12.1 miles. First I ran my 6.8 mile route. I had some gel, hydrated, then ran my 5.3 mile route. The weather was great, around 40F at the start, warming up to around 45F at the end. My time was 1:45:20, a 8:42 pace. I stopped about six or seven times for short walking breaks. My aim was conditioning, not a time. But being the competitive runner that I am, I will try to beat it next week.

I also ran twice up at work out to the zoo and back, 4.4 miles. I ran under 8 minute miles each time.

I believe I need new running shoes. I have about 570 miles on my Brooks Adrenaline. They still look good but I think they have lost their cushioning. I hope that FleetFeet, www.fleetfeetrochester.com, has a size 12 pair. I plan on using my $25 gift certificate that I got for Christmas.

I had a free $22 ticket to a Rochester Knighthawks, www.knighthawks.net, game thanks to giving blood last month. I couldn't find a companion so I went by myself. I had a really good seat in the corner, 119-N18. It was a good time, Rochester beat Buffalo 14 to 8 in front of a sellout crowd. The Hawks are 14-2 and have won twelve in a row.

Keep running, Doug

P.S. My youngest son, David, has been out of the hospital for a week now. He is gaining strength and is back on solid food.

P.P.S. There is a major winter storm warning for Sunday night and Monday as a nor'easter barrels up the coast. The forecast is for six to twelve inches of wet, heavy snow by Monday afternoon.

Hi All,

Sunday, 4/1 to Saturday, 4/7: 31.2 miles

An uptick in my weekly mileage due to the Spring Forward 15K last Sunday and today's CATS Leo Austin Memorial Half Marathon.

I ran two zoo runs up at work this week. Tuesday's run was excellent; it was about 40F, I was dressed exactly right and I ran a 7:40 pace. Thursday's run was OK, it was about 22F with a headwind coming back and I ran a 8:01 pace.

Today the conditions for the half marathon was definitely chilly, around 25F with no wind at the start. I dressed for the cold with two T-shirts and my wind jacket and pants. I definitely appreciated my hat and mittens. Somehow, the Mendon hills didn't seem as steep the second time around. I kept a steady pace and didn't really walk very much, just a little on some hills after the 8 mile mark. I didn't have any kick at the end, the finish just popped up all of a sudden. I finished 38th in 1:50:45, a 8:27 mile pace. I bettered my previous PR by 9:06. Right now, my legs are quite beat and I could use a nap.

Results are at: http://grtconline.org/2007Results/2007CatsHalf.html

But stuff needs to get done. I have to go see my father at the nursing home. Plus my youngest son, David, is in the hospital recovering from a severe case of mono. So I have been bouncing around for the past few days.

I stopped to give a friend a happy 50th birthday hug. I would never give anyone black balloons for their birthday. A birthday is not a negative event, but a positive one.

Keep running, Doug

Happy April Fool's Day, 2007!

Hi All,

I just got back from the Spring Forward 15K down in Mendon Ponds. It was nice and cool, cloudy around 45F plus the monsoon held off until I was heading back to Newark.

I ran a 1:14:29, a 8:00 mile pace, which was my goal. I was 117th out of 328. The hills of Mendon did me in I guess, I did walk about 100 feet on five of them. I ran a 7:32 first mile, 23:02 5K, 39:14 5 mile, 49:14 10K and gutted out the last 5K.

Results are at: www.yellowjacketracing.com/
Spring%20Forward%20Overall%20Results%202007.htm . I finished 20th out 38 in my age group.

Fleet Feet, www.fleetfeetrochester.com, sure knows how to host a race. The volunteers did a great job and the after race spread (bananas, veggies, hot dogs and pasta along with plenty of water and pop) was excellent. Thanks to Boots, Ellen and all the volunteers! Thanks for the Running keychain!

I had a flyer on my windshield about the Leo Austin Memorial 26th Annual Half Marathon next Saturday at Mendon Ponds. It sounds interesting ... if I want to try the Mendon hills again.

My sister, Diane, just got in from Kentucky around noon. My brother, Don, from Syracuse, Diane and I will converge on the Wayne County Nursing Home to see Dad this afternoon. A lot of catching up will ensue!

Keep running, Doug