Sunday, August 30th to Saturday, September 5th

Sunday, August 30th to Saturday, September 5th

I ran 5 times this week, 31.5 miles
Month of August: 117 miles, 18 days out of 31, 6.5 miles/run
2009 to date: 868.2 miles, 138 days out of 243, 6.3 miles/run

Sun: A busy day. I drove out to Newark to help cart my daughter and his stuff down to Houghton College. A long drive to and from. Made easier by good conversation on the way back.

Mon: 5.3 miles, 42:42, 8:04 pace, Seneca-Titus-St Paul up to Carter and back, 63F, sunny, calm as a bell, no stops, no pain. I escaped the couch tentacles that tried to snare me for a sweet run! Perfect temp & little humidity!

Tue: 4.7 miles, Fleet Feet speed workout, 65F, sunny, calm, low humidity, no stops, no pain. The workout was 8 repeats of 400m hard, 200m easy. I did number 6 pretty much with the hammer down since that was supposed to be the last one but I added two more on just for fun. I did two 600m laps of warmup and cooldown. A hard but sweet run, perfect temp and humidity!

Thu: 7.1 miles, 63:05, 8:53 pace, Seneca-Collingwood-left side Zoo trail and back, 72F, sunny, calm, little humidity, real easy, no pain. I fought off taking a nap and got out for my running fix! Laps were: 8:18, 8:18, 8:32, 10:05, 9:17, 9:14, 8:32.

Fri: 7 miles in 2 3.5 mile chunks, easy, 72F first time with 5 stops, 66F second time with 2 stops, no pain. I have a new auto mechanic that replaced my left wheel bearing after work. So I ran home after I dropped it off, he did the work, then I ran back to pick up the car after it was done. I can actually hear the radio now! Well ... I could before but the car does run a lot quieter. Now I need an exhaust pipe replaced ... but that will have to wait.

Sat: 12K, 62:52, 8:26 pace, Summerfest 12K, 70F, sunny, calm, numerous stops, no pain.

I just didn't have it today. I treated it like a trail race ... ran the flats and downhills, walked some of the uphills. It's all good ... lots of runners, your basic good Fleet Feet good time! I finished 66th out of 212, results here. I finished 5th out of 14 in my male 50-54 age group, link here.

At the start!

After a quick shower, I headed onward to Cleveland to visit a long lost, never forgotten and newly found friend, CJ, from college. Lots of great vibes! Never underestimate the power of Facebook to bring people together! Life is full of second chances!

Keeping active, Doug

Sunday, August 23rd to Saturday, August 29th

Sunday, August 23rd to Saturday, August 29th

I ran 4 times this week, 23.6 miles

Sun: Long drive to help cart my oldest son's stuff down to Ithaca College where he is finishing up his bachelor's in music theory and performance. Weird weather on the way back ... sun, clouds, sprinkles, rain, then repeat.

Tue: 3.65 miles, 28:36, 7:50 pace, Fleet Feet Speed workout, 76F, sunny, calm, dry, no stops, no pain. The workout this week was 5 repeats of 800m hard, 400m easy. My time is total so I was kind of quick on the hard I reckon. I did 3 laps for warmup, 1 lap for cool down for 5 total miles. A very sweet workout!

Wed: Gave blood for the 69th time. Pulse: 64, Blood pressure: 100/64. I really would liked to run tonight because the weather was excellent but I decided to err on the side of caution and rest.

Thu: 8.5 miles, 71:04, 8:22 pace, Seneca-Titus-St Paul-Zoo Trail-Collingwood-Seneca run, 65F, sunny, calm, 3 tiny stops. Crap! I ran in my really old sneakers which hurt my feet! They look almost the same ... I noticed after about a half mile but I trudged on. Needed time to get those endorphins and to think.

Fri: 4.1 miles, 32:27, 7:55 pace, Fleet Feet Happy Hour run, 65F, cloudy, calm, 2 walking stops, no pain. I ran a little hard but don't like to stop. I was really tired because I was up late the night before then couldn't get to sleep. No complaints though. I operated all day on 3.5 hours of sleep, 2 cups of coffee and a Diet Coke. I had to keep moving or fall asleep. Afterward I had to go down to a pet store at Marketplace Mall to get some water conditioner for my daughter's fish. She loves all animals but she draws the line at insects.

Sat: 6 miles, 51:24, 8:34, Seneca-Titus-St Paul-Zoo-Pond-St Paul-Ridge run, 67F, light rain, calm, numerous stops, no pain. I started out in a light mist which developed in a steady light rain. I took out my shirt so I didn't get nip burn. I was drenched when I got back but happy that I went out ... as always. I just took what my body gave me and ran with it. I may not be the fastest or slowest ... but I am out there. Anyone who is out there is OK in my book. Exercise helps keep me young ... though sometimes my body disagrees.

Keeping active, Doug

Sunday, August 16th to Saturday, August 22th

Sunday, August 16th to Saturday, August 22th

I ran 5 times this week, 32.4 miles

Sun: 8.5 miles, unknown time or pace, 82F, sunny, hot, hazy and humid, multiple stops, no pain. I ran with BD today for the first time. We ran on the Zoo trail up to the Rourke Bridge then crossed to the other side, ran down the River Trail, crossed back at the pedestrian bridge. I ran pretty well until Lake Ave but after that, I was pooped! The humidity was oppressive!

Mon: Still hot ... 91F, hot, hazy and humid! Rest day ... watched World's Biggest Secrets Finally Revealed! It's kind of interesting how the masked magician does it!

Tue: 4.5 miles, 35:26, 7:52 pace, Fleet Feet speed run, sunny, a bit humid, no pain. The workout was 8 laps of the 600m loop, 400m hard with 200m recovery. I did 3 laps before and 1 lap afterward.

Wed: 6 miles, 55:12, pace, Fleet Feet Dirt Cheap #5, 75F, sunny, calm, not so humid, nice and easy, walked some hills, no pain, no worries.

This Dirt Cheap edition was in Webster Park. I ran easy, allowed people to pass when they were breathing down my neck. I got some cuts from all the pricker branches that covered the trail. I finished 96th out of 187, link here; 7th out of 10 in my age group, link here.

Just before the finish!
Fri: 4.1 miles, 32:40, 7:58 pace, Fleet Feet Happy Hour run, 76F, sunny, calm, very humid, 3 walking stops, no pain. Everyone was dripping wet when they finished. A passing rain shower provided some relief after the run. The resulting rainbow was nice.

Sat: 9.3 miles, 85:42, 9:13 pace, Zoo Trail up to Thomas Ave and back, 75F, sunny, humid, numerous stops, no pain. I got my butt out at 9:30AM. I have to admit that I do NOT like to run when it is humid ... I just wilt. Oh, I am OK for 3 miles or so but after that ... not so good. Well, at least I am out there running ... more than most people can say. I think I would be a good ultra runner ... as long as it wasn't too humid.

Seen on the road:
NY plate ... RUNNING26
VA plate of the Air & Space Museum with a SR-71 ... BK IN BLK

http://en.wikipedia.org/wiki/Sr-71
Keeping active, Doug

Sunday, August 9th to Saturday, August 15th

Sunday, August 9th to Saturday, August 15th

I ran 4 times this week, 29.5 miles

Sun: 13.6 miles, 143:42, 10:33 pace, Medved 'Dam' Good 22K Trail Run, 70F, cloudy, very humid, walked some hills, no pain. I finished in 2:23:42, 51st out of 102. I was 7th out of 12 in my 50-59 age group.

Just starting out
Somewhere in the middle
Gritting my teeth for the finish line!
The inaugural 'Dam' Good 22K Trail Run was nice, held on a twisty, technical trail with lots of roots, some mud and stream crossings down in Letchworth Park. Basically it was 7 miles out, 7 miles back, actually 22K, 13.6 or so miles by Garmin. On the way out there was a bit of fog in the woods! On the way back, the sun came out a bit and make it quite steamy. Luckily any rain held off until the run was over. I held my own, sucked it up after a couple of gels and fell in behind a guy for most of the way back. I ran through the mud on the way back ... just git 'er done! The course took a lot out of me but I had a good time. There was a lot of good homemade food (large cookies, bread, cupcakes) along with the usual pizza at the end to refuel on afterward. I won a door prize ... I chose a winter hat. All in all, a nice inaugural event and a nice way to spend a Sunday morning.

Tue: 6.2 miles, 53:27, 8:37 pace, Fleet Feet speed workout course - 16 loops, 76F, sunny, calm, humid, real easy, no pain. Almost everyone else did the Cobbs Hill run. Another guy and I did the speed loop. I don't think I could have handled the hills.

I ran well for 2 miles, then developed a stitch in my right side after I stopped for a water break. I couldn't get going again for a bit. Then I ran straight like a clock until I stopped: 8:18, 8:15, 10:36, 8:18, 8:21, 8:06 pace. I tried out a pair of Spenco PolySorb Cross Trainer Replacement Insoles in my running shoes. Cushion ... what a concept! I think I will buy a pair for my trail shoes!

Thu: 5.5 miles, 45:03, 8:11 pace, Fleet Feet Social run, 80F, sunny, calm, humid, a bit hard, 2 stops, no pain. There was a new route. I ran with a guy who pushed me a bit faster than I wanted to go. We got a bit lost in Corn Hill but made it back. I was social at the Social afterward. Quite an interesting supper: skinny chicken wings, cucumber and celery washed down with 2 Coronas. Then 3 cookies along with chocolate marshmallow ice cream and chocolate syrup. A balanced diet? Perhaps not!


Fri: 4.2 miles, 35:22, 8:25 pace, FF Happy Hour run, 82F, sunny, calm, humid, nice and easy, 2 walking stops, no pain. It was quite humid so I took it easy, no pressure.

Keeping active, Doug

Sunday, August 2nd to Saturday, August 8th

Sunday, August 2nd to Saturday, August 8th

I ran 4 times this week, 25.8 miles

Mon: 6 miles, 49:42, 8:17 pace, Seneca-Titus-St Paul-Zoo-pond-St Paul-Ridge run, 78F, sunny, a bit windy, not so humid, 2 water stops, no pain. Just your average run out to the zoo and around the pond. A busy night ... signed up for the 'Dam' Good Trail run, www.traillesstravelled.com, in Letchworth on Sunday, paid my rent, got a haircut.

Tue: 6.4 miles, 57:27, 8:59 pace, Fleet Feet Speed workout, 82F, sunny, humid, a bit windy, multiple stops, no pain. We went up to Cobb's Hill for this workout. I did 3 Y's. It was hot and humid ... the wind was very welcome! A very sweaty, slow workout!

Wed: Rest day. Didn't sleep well, kind of grouchy.

Thu: 9.3 miles, 79:17 total, 8:31 pace, Seneca-Collingwood-Zoo Trail (RR with some trail out to Rourke Bridge back on RR)-Collingwood-Seneca. Out: 4.6 in 38:10, 8:18 pace, 2:30 water break, Back: 4.7 miles in 41:07, 8:45 pace with 2 water stops. 72F, sunny, calm, a little humid, no pain though my IT Band wraps did slip down onto my knees. I escaped the couch and got out for a run! Sweet!

Fri: 4.1 miles, 31:54, 7:48 pace, Fleet Feet Happy Hour run, 72F, sunny, calm, a little hard, 1 big stop for traffic, no pain. I found a couple of guys who almost run my pace, who can push me if I slack. A beautiful night for a run!

Sat: Rest day before the 'Dam' Good Trail run, www.traillesstravelled.com on Sunday. I picked up my goodie bag from MedVed. It had a cotton T-shirt, a small water bottle, my tag, the current issue of Trail Runner, a coupon for RoadID and a flyer for the Oak Tree Half Marathon on Labor Day weekend.

Keeping active, Doug

Sunday, July 26th to Saturday, August 1st

Sunday, July 26th to Saturday, August 1st

I ran 4 times this week, 23 miles
Month of July: 110.5 miles, 19 out of 31 days, 5.8 miles/run
2009 to the end of July: 751.2 miles, 120 out of 212 days, 6.3 miles/run

Mon: 6.9 miles, 60:14, , Seneca-Collingwood-Zoo Trail run, 75F, sunny, a little windy and humid, 3 stops, no pain. A tale of two run like usual. 3.4 miles out in 28:40, 8:26 pace, 2 min walking water stop, 3.5 miles back in 29:34, 8:27 pace.

Tue: 5.6 miles, 49:24, 8:49 pace, Fleet Feet Speed workout, 82F, sunny, humid, lots of stops, no pain. The speed workout was 2 loops of 400/200, 800/400, 1200/600 (m hard/m easy) with 3 loops of 600m warmup. I think I did the warmup too fast because I had a stitch in my side whenever I tried to run more than 200m until the 600m of the 1st loop. Or it could have getting been getting used to the heat and humidity. I ran the 2nd loop of the entire set much faster than the first. A Chocolate Lover's Sundae at Abbott's afterward was well earned!

Thu: 6.4 miles, 60:06, 9:23 pace, Medved Seneca Park run up to the Rourke Bridge, 75F, sunny, humid, multiple stops, no pain. A group run with stops every mile or so. Went off with 2 other guys to the Rourke Bridge. On the way back some bee get stuck up in my sock and shoe. It bit me ... it hurt like the devil! It didn't swell up though.

Fri: 4.1 miles, 32:26, 7:55 pace, Fleet Feet Happy Hour run, 75F, sunny, a bit humid, easy, 3 stops, no pain. A bit too humid for my taste. When I took off my right shoe I found that I had a bloody sock ... kind of gross! I guess I should have trimmed my toenails this morning!

Sat: I thought about running the Phelps 20K but ... been there, done that, twice. I know about the hills at miles 5 and 6, the mostly no shade route. I am thinking about the Letchworth trail half marathon next weekend, www.traillesstravelled.com.

Keeping active, Doug