Sunday, 7/24/11 to Saturday, 7/30/11

I ran 2 times this week, 11.7 miles.

Sun, 7/24/11: Rest day.

I would have liked have headed out to Hamlin to see the Hamlin Triathlon ... but sleep won over. I walked over like usual to get the Sunday paper and get my 2 Apple Cinnamon donuts from Dunking Donuts.

Later, CJ and I watched DVD'ed movies, The League of Extraordinary Gentleman and Under Siege.

Mon, 7/25/11: Another rest day.

CJ and I had a nice pasta dinner then she went to take another sleep study. So ... I watched Transformers with the volume up in the appropriate parts.

Tue, 7/26/11: 6.5 miles, 76F, 51:29, 7:55 pace, 76F, sunny, windy, dry, arch pain.

Garmin Connect Activity for FF speed workout

CJ and I headed down to Fleet Feet for the Tuesday night speed workout. I ran nice and slow up to Cobbs Hill. My feet and hip hurt but loosened a bit. A New Balance rep was up there and I tried on a pair of trainers. They felt lighter and didn't have as much support. The workout was 400m repeats with a 170m recovery jog. I started out a bit hard, keeping loosely with the lead group. I felt a bit sluggish. I picked it a bit and did the 8th repeat the hardest. Afterward I got a pair of New Balance socks gratis for trying out the trainers. Then I ran back. My arches really hurt at store. My Brooks Adrenalines GTS10s have 430 miles on them. I really need more cushioning ... maybe it's my crappy work shoes. I just know my feet hurt most of the time. It kind of sucks. Ah, well.

Wed, 7/27/11: Rest day.

I really should have gone out but I got home from work late after messing with a plotter. Plus I really needed to rest my feet.

I finally got my daughter's new address in Kent OH. Now we can do a Google Maps and plot how to there. CJ and I are going to do her move by using her 2000 Chevy Cavalier with a U-Haul 4x8 trailer. She only has a twin bed, suitcases and boxes.

Thu, 7/28/11: Rest day.

CJ and I picked up a UHaul 4x8 trailer during lunch. After work I drove it out to Newark and gave my daughter more boxes for her move on Saturday.

Fri, 7/29/11: 5.2 miles, 40:26, 7:46 pace, 76F, sunny, calm, humid, no stops, no pain.

Garmin Connect Activity for FF Happy Hour run + 1.1 miles cooldown

I tried to get CJ to head down to Fleet Feet but she was too hot to think about exercising. So I headed down solo. I ran out nice and easy and picked it up a bit. It was humid so I didn't push. I did the usual 4.1 mile route in 31:14, 7:37 pace ... though some might think 7:37 pace would be pushing. I hydrated for about 4 minutes then headed out for a 1.1 mile cooldown, 9:12, 8:22 pace. I was dripping wet when I got down but felt good for not letting the humidity win. My feet felt pretty good during the run unlike my last run.

Sat, 7/30/11: Rest day ... not!

CJ and I were up at 5:30AM to move my daughter out to Kent OH. We got out to Newark to load the UHaul 4x8 trailer by 9AM, then started to head west at 10:30AM. Some sweat was dripped while loading for sure ... it was sunny, around 80F and humid. The drive was hot and noisy since CJ's car doesn't have working AC. I forgot to put sunscreen on my neck ... with predictable results. The left side of my neck is quite red! Anyway we got to Kent OH around 6PM. More sweat was dripped while we unloaded her stuff. I put together her desk with lots of help from her roommates. Thanks to maps.google.com we made it to CJ's daughter's apartment. We went out to Wing Warehouse in Cuyahoge Falls for a late supper. Sleep came very easy!

Oh, I am signed up for the Bergen 5K just before the price went from $15 to $20. I will sign up for the Sauerkraut 20K and the Dam Good 14 mile Trail Run next week. I think I will sign up the Innovative Edge Sports Summer XC Series plus the Tour de Pain too. It's a series of 4 cross country races on 4 consecutive Thursdays in August and ends with the Tour de Pain. I race ... it's what I do!

Sunday, 7/17/11 to Saturday, 7/23/11

I ran 4 times this week, 32.65 miles.

Sun, 7/17/11: 9.45 miles, 1:35:03m 10:04 pace, 88F, sunny, hot, hazy, humid, no pain.

Garmin Connect Activity for Up to the lake

I got out late ... it was already in the mid 80s. Which probably wasn't the best of ideas. I ran pretty well up to the lake, 4.8 miles, 39:03, 8:08 pace. I stopped up there for about 5 minutes. Then I started back. I soon found out that I had no energy left. I settled into a run/walk until 7.7 miles. Then I just gave up and walked back. It was just too hot and wasn't worth it.

CJ was more sensible and went out to Planet Fitness where she walked 3 miles.

We watched the Women's Soccer World Cup final ... CJ took a nap during the 2nd half. The US women gave it their all but ultimately not scoring after numerous chances in the first half plus poor clearing in the 2nd half and extra time did them in. Japan beat them 2-2 tie, 3-1 in PK. Links here and here.

Mon, 7/18/11: Rest day.

So far, July has been very dry. Only 0.05 inches of rain has fallen at the Rochester International Airport this month so far. I looked at the weather forecast for the next 10 days ... after a couple of days in the 80s, it will be above 90 the rest of the week! It looks like it will be hot in the bedroom for sure! CJ and I just put fans on ... then grin and bear it mostly!

CJ and I escaped the heat briefly to go see Harry Potter and the Deathly Hallows: Part 2 at the Regal Culver-Ridge. It was our first 3D film and it didn't disappoint! The effects were very good and didn't overpower the film. Now that I have seen all the movies I should read the books!

Tue, 7/19/11: 6.1 miles, 78F, sunny, calm, no stops.

Garmin Connect Activity for FF speed workout

I headed down to Fleet Feet for the Tuesday night speed workout. I headed up to Cobbs Hill in a slow jog, maybe 8:30 pace. Mark had us do a 800m run with 200m jog, 6 x 200m sprint with 170m jog, 800m run with 200m jog. I stayed with the lead group. I ran back to the store a bit faster. Then I stayed for a talk about ultra running. It was interesting to hear 4 ultra runners talk about their motivation, prep work, nutrition, DNFs, worst races, etc.

Wed, 7/20/11: approximately 4 miles, 37:11, 90F, sunny, calm, a bit humid, no pain.

A picture taken by Boots somewhere in the middle of the race

Yes, it was hot, hazy and humid! CJ and I headed down to the Devils Bathtub in Mendon Ponds Park for the Dirt Cheap #4. It was run as a time trial since we went down the infamous steps in numerical order every 5 seconds. It was hot so I headed out nice and heat. I didn't believe it possible but we did find ankle deep mud. A part of the course went either in a rather dry, muddy creek or in a twisty path a bit above the creek ... I chose the rather dry, muddy creek. Yes, it still had wet mud that I had to wash off later with a cool shower. I must say it was hot but I had a blast! CJ agreed! I did OK ... 105th out of 239, result here. I counted and I was 9th out of 24 in my age group.

A nice cool shower when we got home helped to wash off the mud and to cool me off. The bedroom was 86F during the night.

Thu, 7/21/11: Rest day.

A definite rest day. The high was 98F ... definitely hot, hazy and humid! Every time I went between buildings during work it seemed to be hotter.

I had a cholesterol test. The results were normal. My blood pressure was 119/71 and my pulse was 44. I guess I am healthy.

Fri, 7/22/11: Rest day.

My youngest son turned 22 today. He celebrated by going up to Niagara Falls for the weekend for a concert. After work I headed down to Fleet Feet to pick up the Shoreline packets for CJ and I. I tried to go to bed early ... the bedroom was hot like usual. Sleep has not come easily this week ... the bedroom has been above 84F all week, sometimes 89F while we are trying to sleep. The fans just blow the hot air around.

Sat, 7/23/11: 13.1 miles, 1:56:13, 8:54 pace, 84F, sunny, hot, humid, windy, no pain.


CJ and I cut it close this morning. I set my alarm for 5:45AM but it was set for Weekday so it didn't go off. CJ woke up at 6:31AM, I woke up at 6:38AM. We rushed around in a frenzy. Luckily, most everything was already in our bags. I had a banana and energy bar for breakfast. We were on the road by 6:56AM and out at Hamlin Beach State Park by 7:35AM.

Where or where is the finish?

Finally ... the finish!

I started out hot like usual. Don't I always? I soon realized that this race would not be a PR ... the conditions were brutal. It was around 84F or so, sunny, humid and windy. The breeze felt nice but it seemed like it was always a headwind. I started taking walk breaks at mile 3 or 4. I walked through every water stop. There seemed to be little shade on this flat course. I ran when I could, walked when I had to ... and endured. The last mile seemed to take forever. I finished in 1:56:13, good for 67th out of 273, link here. I was 9th out of 24 in my age group, link here.

Meanwhile, my darling girlfriend walked the 5K in 57:33, link here. She felt pretty good. Her ankle felt OK at the start but started to hurt after 1/2 mile. She was out there putting in the effort!

Afterward we both walked down to the beach and sat down in the waves of Lake Ontario to cool off ... that was fun and wet!! All in all, a tiring but satisfying way to spend a Saturday morning! Later, my hip joints ached like the dickens!

Later, CJ took me to Red Robin in Webster using her $25 gift card from MyPoints.com. I had the Whiskey BBQ Hamburger with a chocolate milkshake while CJ had the Ultimate Cheeseburger with an iced tea. Yum!

Sunday, 7/10/11 to Saturday, 7/16/11

I ran 4 times this week, 22.4 miles.

Sun, 7/10/11: 6.2 miles, 51:50, 8:22 pace, 86F, sunny, calm, humid, no pain.

Garmin Connect Activity for Out to Cooper Rd

I finally got out around 11:30AM and was hit in the face by the triple H's; hot, hazy and humid. I started out easy but picked up the pace to 7:48. The heat hit me after mile 3 or so and I stopped 3 times for hydration. I slowed to over 8:30 for the majority of the way. I wore my heart monitor, my average was 146 with a max of 157.

After a cold shower CJ and I headed out to Lyons to see my father at the Wayne County Nursing Home. We met up with my brother and my sister and her husband. We had a good time with Dad. We laughed at this reality show that was on ... 101 Ways to Leave a Game Show. Some of the way they left were nice ... in a car that rolled over and exploded was the best!

Later, CJ made an excellent dinner of leftover chicken from Prime Steakhouse, couscous and salad.

I don't like to run the AC ($$$ to RG&E) but it was awfully hot during the night. It is July and the bedroom was 84F which made for a very restless night.

Mon, 7/11/11: Rest day.

CJ had a sleep doctor appointment that I didn't know about. She did leave a note but I didn't see it ... so I worried until she came home around 8:30PM. She had also gone out to the Finger Lakes Racino where she won some laundry money. She is quite the lucky girl!

Tue, 7/12/11: 6.2 miles, 1:00:41, 9:47 pace, 88F, sunny, a bit windy, dry, no pain.

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

CJ and I headed down to Fleet Feet first where I signed up for the Shoreline Half and CJ signed up for the 5K on July 23rd. This is the first year for these two events. The long running Shoreline Triathalon is on July 24th.

Then we headed out to one of our home away from homes, Mendon Ponds Park. Yes, it was hot! I ran the usual Blue and Green trail. I walked some hills like usual. I saw a red fox, doe and turtle along with the usual squirrels and chipmunks. All the animals were surprised ... not sure about the turtle though! CJ walked 2 miles on the Blue trail.

The Hundred Acre Pond is behind me

When we got back to our apartment it was close to 90F inside. We shut the windows and turned on the AC. It cooled down the living room after a bit. We ate a leftover supper ... late like usual! It was 9:20PM by the time we got done. It was midnight before we hit the sack, it was 84F in the bedroom. I always wake up around 6AM so another night of barely enough sleep ... rinse, repeat, ready for a new day!

Wed, 7/13/11: Rest day.

Just your usual rest day. CJ and I did laundry after work. Lots of excitement, for sure! It was cooler so sleep came easier.

Thu, 7/14/11: 5 miles, 37:42, 7:32 pace, 146 bpm average, 80F, sunny, a bit of wind, not as humid, no stops, no pain.

Garmin Connect Activity for Remington's Run

I headed down to Remington's to the monthly Remington's Run. I started out slow for a bit then picked up the pace. I held it nice and steady while I concentrated on my form. It was a sweet run! The usual appetizers were tasty!

The Rochester Airshow is this weekend and the Blue Angels were out practicing in the afternoon. I had a birds-eye view of the diamond formation when I was getting on 531 around 3PM. If I had a camera I would have had a great picture! This stock pic I grabbed from the Internet will have to do!

Fri, 7/15/11: 5 miles, 38:14, 7:39 pace, 76F, sunny, calm, dry, no stops, no pain.

Garmin Connect Activity for FF Happy Hour run + 1 Loop

CJ and I headed down to Fleet Feet for the usual Happy Hour run. Only 2 other runners showed up. I went out easy, caught up to CJ and said "Hi", then turned it up. I ran a bit hard, then added a loop around the Cobb Hill Reservoir. It was a nice, sweet run! CJ walked 2.33 miles.

On the way home we saw an "organ donor" ... err, motorcyclist, in a crouch rocket pull a wheelie at 60+ mph on 104W just as we were getting off our exit. We heard a lot of motorcyclists tooling up and down 104 during the night.

Let me congratulate Fleet Feet on their 7th anniversary which was today! They are a large reason why I am in such good shape right now ... though sometimes my aches and pain disagree! Their store is staffed with employees that care about runners and are willing to work the extra mile (pun intended). I run a lot of their races through their sister company, Yellow Jacket Racing. All are excellent, well run events.

I started running in the mid 2000's when I was still living in Newark NY. At first, I was a fair weather runner ... which didn't last too long. I ran my first race in Newark on Thanksgiving 2005. Anyway, I have been getting Fleet Feet emails since 7/5/2006. After I joined Facebook, I joined their fanpage. Then I started posting my running pics. I moved up to Rochester in November 2008 so I started running from Fleet Feet on a mostly regular basis. My pic of running through the Jensen Stables knee high creek caught the eye of my darling girlfriend, CJ, who contacted me through Facebook. We had dated for a year back in 1977-78 when we attended different colleges in Cleveland ... 33 years ago now. I went out to see her in Cleveland on 9/5/2009 and the rest is romantic history! The power of running and Facebook to bring people together!

Sat, 7/16/11: Rest day.

CJ and I went to the Miller Luau in Penfield. My cousin's daughter got married in Hawaii on New Year's Eve last year. They held a Hawaii-themed reception for all the local relatives and friends as evidenced by our pic. We got to take some of the flowers home.

Sunday, 7/3/11 to Saturday, 7/9/11

I ran 4 times this week, 17.55 miles.

Sun, 7/3/11: Rest day.

Just your usual rest day. I went out and got the Sunday paper and two Apple Cinnamon donuts from DunkinDonuts. The Sunday Democrat and Chronicle recently went up to $2 ... I am beginning to question whether it is worth it. Later we watched our latest NetFlix DVD, The Tourist with Angelina Jolie and Johnny Depp. An unremarkable movie. I tried to go to bed early to rest up for the Brighton 5K but it was a hot and sticky night ... not too great for sleeping.

Mon, 7/4/11: 3.1 miles, 21:01, 6:47 pace, 78F, sunny, calm, ran hard, no pain.


CJ and I made it down to Brighton High School for the Brighton 5K. I wanted to run this 5K because everyone told me it was flat and fast. My Garmin said only 16 feet of vertical rise... flat enough!

I went out hard with a 6:27 first mile. I slowed a bit to 6:56 in the second mile and a bit more to 7:00 in the third mile. I sprinted to the finish over the last tenth in 38 seconds in 6:20 pace but couldn't break 21:00. I set a new PR by 35 seconds! Yeah, baby! My heart rate was pretty constant, around 160 all the way and peaking to 168 in the sprint to the finish.

I finished 81st out of 658, link here. I finished 5th out of 37 in my age group, link here.

CJ and I made it a leisurely day by heading to Starbucks in Brighton, Fashion Bug in Webster, Lane Bryant in Greece and Famous Dave's for lunch.

Tue, 7/5/11: 5 miles, 82F, sunny, calm, ran hard then easy, mild pain later.

Garmin Connect Activity for FF Cobbs Hill speed workout, 8x200m sprints, 4 loops

CJ and I just headed down to Cobbs Hill reservoir for the Fleet Feet Tuesday night speed workout. Mark had us triple up to do 8x200m sprints back and forth. I had to start out a bit slow since I was not warm yet. It was quite a workout! I cooled down with 4 times around the reservoir and then a bit down Highland Ave to get to 5 miles. My lower abs tightened up afterwards and couldn't go into Wegmans with CJ. I hobbled back to the apartment. CJ made a late supper of pork chops, baked potato and salad. I went to bed early too.

Wed, 7/6/11: Rest day.

Just your average hot, humid rest day. CJ and I were just a bit off all day. I couldn't sleep ... I watched a DVD of Them! for a bit out on the couch with one eye open until 2AM.

Thu, 7/7/11: 5.45 miles, 1:10:20, 74F, cloudy, calm, no pain.

Ellison Park Wetlands, White trail out, got lost, White trail back

I really needed to run tonight. Luckily it was a bit less humid. I headed out to Ellison Park Wetlands which is quite a bit closer than Mendon Ponds Park. I headed out nice and easy. I soon found out that there were some hashers running around too. I ran into them a number of times. I got lost at the end of the White trail ... I had to bushwack a bit until I found the White trail again with some hasher help and ran it to the end. I ran it all the way back without any trouble. I picked up another slash on my right shin for my trail trouble ... oh well!

Fri, 7/8/11: 4 miles, 30:22, 7:35 pace, 78F, sunny, calm, no stops, no pain.

Garmin Connect Activity for FF Happy Hour run

CJ and I headed down to Fleet Feet for the usual Happy Hour run. We met up with the usual Friday night runners plus Ron from Texas was there. I went out easy but turned it on after a bit. What can I say? I just have one speed most of the time when I run road. CJ walked 2 miles. We went to the Otter Lodge after with Anne, Becky and Ron for some rehydration. A nice change of pace.

Sat, 7/9/11: Rest day.

A nice, relaxing rest day. After a good morning we headed to New Nails so CJ could repair her left pinkie nail. They sure do look nice!

Then we headed out to Newark to get my father's mail then out to see 2 of my 3 kids. My daughter is getting ready to move to Ohio at the end of the month. My youngest son was slowly getting ready to work from 11PM to 7AM, then to a poker tournament at noon tomorrow.

After a bit, we headed to Prime Steakhouse to use our Groupon coupon that was going to expire that night ... luckily I looked at the coupon on Friday. Afterward, we listened to the sweet sound of Hard Logic at the Webster Jazz Fest.

Sunday, 6/26/11 to Saturday, 7/1/11

I ran 2 times this week, 12.0 miles.
Month of June: 64.8 miles, 11 runs in 30 days, 5.9 miles/run
2011 so far, 573.7 miles, 91 runs in 181 days, 6.3 miles/run

Sun, 6/26/11: Yet another rest day.

CJ and I spent a most excellent morning and just lazed around. I stayed in and rested my left foot. It hurts a bit when I walk still. It doesn't matter what shoe or sneaker I wear. CJ thinks I have a stress fracture but I just suffer.

I got a phone call from Uncle Bud that Aunt Eleanor was at Strong Memorial Hospital in the Surgical ICU. CJ and I went down and met with her family. The news was not good. She has the C-Diff bacteria and it has caused many problems. I notified my brother and sister and my children. We prepared for the worst.

Later I got on my tech hat and ordered some stuff; a dedicated SD reader and Compact Flash reader from TigerDirect to put pics on my new photo frame along with a Jawbone Bluetooth from www.1saleaday.com for my cell. I will give CJ my old and reliable Motorola Bluetooth. I got some pretty good deals so I pulled the trigger.

Mon, 6/27/11: A sad rest day.

My Aunt Eleanor passed away around 11:30AM surrounded by her family. I last saw her at my father's 80th birthday when we "busted' him out to the Palmyra VFW for a party. I hope my mother, Eleanor and their youngest sister, Shirley, are all gabbing away up in Heaven! I called my children and my ex with the sad news. My ex used to see Aunt Eleanor and Uncle Bud at the Wegmans in Newark every couple of months or so. She would always take time to talk even though Nancy and I weren't married anymore. She was a special lady and will be missed. Calling hours will be Thursday at the Steven's Funeral Home in Marion and the funeral will be on Friday.

I guess I am glad that I am of relatively good health. I know I could do better ... exercising my core, eating a bit better come to mind. Once I get my bicycle up and running (one of these days) ... I plan on cross training. I hope CJ will be able to join me.

CJ made a very tasty roaster chicken, noddles alfredo and brussel spouts. My girlfriend can cook!

Tue, 6/28/11: Another rest day.

I am beyond antsy to run again. I walk around all day at work. My left foot aches. I am trying to be nice to it but I need to run again!

When we went out shopping at our local Wegmans, my darling CJ bought me some shoe cushions to put in my work shoes. Thank you, honey!

Wed, 6/29/11: 5.8 miles, 1:10:36, 12:10 pace, 70F, sunny, a bit windy, no pain.

Garmin Connect Activity for Ellison Park Wetlands, White trail

I needed to run again and CJ needed to walk so we headed down to Ellison Park Wetlands. I ran the White trail all the way to the end and back in a really nice and easy pace. CJ walked 1 mile. My left foot didn't really hurt so I guess a week off from running was enough rest.

We ate and rehydrated at MacGregor's Restaurant and Tap House. We are regulars now ... we even know a couple of the waitresses by name.

I got my SD reader from TigerDirect. I tested it and it works fine. Now I can put pics on it and run them on my digital photo frame. We just have to figure out where we are going to put it.

Thu, 6/30/11: Rest day.

An aside from the working world ... there are some people that email you to ask you to do something with a "please" and "thank you" and then there are some people to tell you to do something with some caps in their email while CC-ing in your supervisor and his boss. Guess which email I got today? The required work got done.

Later, CJ and I headed out to Steven's Funeral Home in Marion for my Aunt Eleanor's calling hours. We gave our condolences to the family, talked to people I had not seen for a much too long time and introduced CJ to my relations. We met up with my brother from Syracuse and my sister from Lexington, KY. A long day with a PB&J and potato chips for a late night snack.

Fri, 7/1/11: Rest day.

CJ and I headed out to the Steven's Funeral Home in Marion again for Aunt Eleanor's funeral followed by her burial at the Marion Cemetery. It was nice ceremony. Everyone placing a rose on her casket was quite moving. Then we all met up at the Marion American Legion for a bite to eat. I only took a half day off of work so I had to go back to work.

Sat, 7/2/11: 6.2 miles, 1:01:02, 9:51 pace, 87F, sunny, calm, no pain.

Garmin Connect Activity for Mendon Ponds - Blue & Green trail

I headed down to one of my homes away from home, Mendon Ponds Park, for a much needed trail run. I knew it was hot but hey, I am stronger than the heat. I headed out nice and easy on the usual Blue then onto the Green trail. I considered going around twice but didn't want to push it since it was 87F out. I cooled off then headed home. I wore my heartstrap but it didn't record any data. I re-synced it to my Garmin and it should give heart data next time.

CJ made another scrumptious BLT dinner! Yummy! Then we settled down for the beginning episodes of Battlestar Galactica ... captured on our trusty DVR.