Sunday, 3/18/12 to Saturday, 3/24/12

I ran 5 times this week, 32.4 miles.

Sunday, 3/18/12: 6.75 miles, 1:02:35, 9:16 pace, 75F, sunny, calm, 3 stops for water, no pain.

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

I don't usually move too fast on Sunday mornings. This Sunday was the usual. I did get out around 1 PM down to my favorite trail, the Blue and Green down at Mendon Ponds Park. I could not believe the warm and sunny weather. It is March 18th, not June 18th? I just ran a bit hard, just stopping 3 times for water. I motored up and down the trail, enjoying the day and just getting my running endorphins, sweet!

I stopped by Fleet Feet Brighton and signed up for Sehgahunda Trail Marathon. It's only logical since I do the Sehgahunda Training.

I didn't move too much the rest of the day.

Monday, 3/19/12: Rest day.

Christine and I did our laundry. While she was minding the laundry, I went grocery shopping, did the dishes and then came back to help her fold our clothes. Just an ordinary rest day ... and we actually got some stuff done!

Tuesday, 3/20/12: Sehgahunda Training, 1:03:30, 5.91 miles, 70F, sunny, calm, no pain.

Garmin Connect Activity for Sehgahunda Training at Cobbs Hill

Christine and I headed down to Cobbs Hill for my Sehgahunda Training and for Christine to do her No-Bo run from Monday. My group headed out for a 10 minute warmup in Washington Grove, 5 loops of the switchback with a meander over to and down the diagonal, followed by a 10 minute cooldown. It was a beautiful evening with lots of people out enjoying the park. Christine headed out with the intent to run the Pumpkins in the Park 5K course. She cut out the loop around the reservoir and ran 2.38 miles.

My monthly mileage just went over 100 miles, probably the earliest it has ever. I still have 11 more days until the end of the month.

Wednesday, 3/21/12: Sehgahunda Training, 47: 12, 6.0 miles, 72F, sunny, calm, 1 stop, no pain.

Garmin Connect Activity for Sehgahunda Training at Fleet Feet Ridgeway

Christine and I headed down to Fleet Feet Ridgeway for her No-Bo run. I went for my Sehgahunda Training run. I had a bit of trouble with my Garmin so I reset it and picked up 2 minutes of warmup, an out A-B of 2.3 miles of 19 minutes, 8:16 pace, a rest of 2 minutes, a back B-A of 2.3 miles of 16.5 minutes, 7:10 pace, then a cooldown of 5 minutes. Sweet! The only downer was a kamikaze bug that flew into my left eye on the way back. Man, did that smart! It took a bit before I got it out but I didn't stop running!

Christine rocking her own blonde ponytail!

Meanwhile, Christine had gone out for a run of 2.48 miles. She said that she felt good and ran well. Doubly sweet!

Thursday, 3/22/12: Rest day.

A nice rest day. I put my IT hat on and replaced our D-Link G wireless router. A few weeks ago I had purchased a NetGear RangeMax N150 wireless router along with some NetGear N150 wireless adapters from 1saleaday.com. I even read the instructions since these refurbs came with no CDs. I scratched my head a few times but soon succeeded in upping our download speed from 10.5 to 16 and our security from the weak WEP to WPA2-PSK. I also rehooked up our Canon Pixma MX860 wireless printer. Meanwhile I was also trying to watch the Sweet Sixteen matchup between Syracuse and Wisconsin. Ok ... not so much but I did catch the moments that mattered. The last 15 seconds was not so pretty for Wisconsin as SU hung on to win 64-63, link here.

Friday, 3/23/12: Fleet Feet Ridgeway, 5.75 miles, 44:19, 7:42 pace, 60F, cloudy, a bit windy, no stops, no pain.

Garmin Connect Activity for Fleet Feet Ridgeway - Pickdale + Pickdale

Christine and I drove out to Fleet Feet Ridgeway for our usual Friday night Happy Hour run. The weather was nice, but a bit cool compared to the last three nights where it was 70F. Ok ... so I am really spoiled with all this hot March weather, lol! My Sehgahunda Training called for 45 minutes at nice and easy. Me ... I don't do nice and easy when I run road by myself. I just ran ... I tried to hold back but I just can't. I am what I am. Christine wanted to do 3 miles but her knees bothered her so she did 2 miles. So ... doubly sweet!

Saturday, 3/24/12: Genesee River trail, 8 miles, 1:08:19, 8:32 pace, 50F, cloudy, calm.

Garmin Connect Activity for Genesee River trail from Blue Cross Arena

I set the alarm for 6AM. Christine needed to be down at the Blue Cross Arena for her No-Bo 5K run at 7:30AM. We both so wanted to just roll over and go back to sleep ... but what fun would that be? So ... after a couple minutes of listening to the radio we got up and at them. We made it downtown around 7:15AM. My Sehgahunda Training called for a nice and easy 1:30 run. I stretched and just headed out south on the west side of the Genesee River trail at a really nice and easy pace. My joints hurt a bit but I kept plugging onward. I went out for 3.75 miles at 8:26 pace before I stopped for 2 minutes. Then I headed back, soon I crossed over to the east side of the Genesee River trail and plugged onward, 4.25 miles at 8:09 pace.


Ellen caught on the left trying to get out of the picture as I came back.



Christine out on her Flower City 5K preview run

I got back just a few minutes before Christine came back in from her 5K. We hung around for a bit before we headed home for some nutrition and a nap. I headed out to Newark to wish my daughter a belated happy 24th birthday, then out to Lyons to the Wayne County Nursing Home to see my father for a bit.

Once I got back I settled down to watch Syracuse play Ohio State. Alas, Ohio State solved SU's 2-3 zone and won 77-70, link here. We did keep up with the latest Battlestar Galactica episodes off of our trusty DVR. Then it was to bed relatively early ... we are headed down to Letchworth for the Sehgahunda Preview run #1 tomorrow. Ok ... not so early!

Sunday, 3/11/12 to Saturday, 3/17/12

1 ran 5 times this week, 30.67 miles.

Sunday, 3/11/12: 8 miles, 1:07:12, 8:28 pace, 54F, sunny, a bit windy, 1 stop, left achilles pain.

Garmin Connect Activity for Up St Paul and back

It was Spring Forward last night. So I woke up a hour later at 9AM and had to set our clocks a hour ahead.

What a difference a day makes! It was 41F at 9AM, then 44F at 9:30AM as I puttered around. I was scheduled for a run so I put on the usual clothing for a run around 40F. When I got out at 10:30AM, it was sunny and 51F so I had to go back inside to change into short sleeves!

I headed out nice and easy, downwind towards the lake. My plan was to run to the lake and back. Well, my left Achilles started aching at mile 3.6 so I turned back at mile 4. My pace up until then was 8:05. I started for a minute then headed back really nice and easy, 8:48 pace. I think I upped my mileage way too fast. Last week was 43 miles.

I stopped to get the Sunday paper and a couple of Apple Spice donuts from DunkinDonuts. Later, Christine and I watched the LA Lakers beat the Boston Celtics in LA, 97-94, link here. Also, SU got the East #1 seed in the NCAA tournament. Go 'Cuse! We also caught up on the latest Battlestar Galactica episodes off of the trusty DVR.

Monday, 3/12/12: Total rest day.

I definitely needed this rest day. My left leg just had a soft ache all day. I definitely did not move fast. Plus I was tired from not getting enough sleep.

Tuesday, 3/13/12: Another rest day.

I was scheduled for a Sehgahunda Training session down at Cobbs Hill but I decided to bag it. I just wasn't feeling it. Christine made a most excellent supper of roasted chicken with garlic and sage, homemade stuffing with celery, onions, apples and raisins along with fresh broccoli .... mmm, yummy! We just chilled ...

Wednesday, 3/14/12: Sehgahunda Training, 1:41:02, 10.5 miles, 9:37 pace, 52F, sunny, calm, 2 stops, a bit of pain.

Garmin Connect Activity for Cobbs Hill - lots of loops

I really needed to run. Tonight's Sehgahunda Training plan was for a 1:15 run, mostly on trails. So Christine dropped me off at Cobbs Hill while she went on to Fleet Feet Ridgeway for her No-Bo run. I just up and ran. I did 4 Mark's loops on trail, 4 loops around the reservoir on the road, 3 loops around the big field and 2 loops around the pond. I found that my left Achilles hurt a bit when I ran on the road and a whole lot less when I ran trail. Interesting. Meanwhile, Christine was running 2.5 miles on her No-Bo run. I just ran until I saw her pull into the Riley Lodge. A perfect evening ... for anything on Cobbs Hill. I ran by people playing tennis, running, walking their dogs, playing basketball, cooking out and fishing.

Thursday, 3/15/12: Rest day.

Just an average rest day. Christine and I just lazed around. We watched some Unforgettable episodes off the DVR. We also rooted for SU as Syracuse beat UNC-Asheville, 72-65, link here. They did have some favorable calls down the stretch.

Friday, 3/16/12: Another rest day.

My Sehgahunda Training plan called for a nice and easy hour run. But I really don't like to run the day before a race. So I just took it easy.

Christine outdid herself when she whipped up Shrimp Creole Pasta for supper. She did substitute some ingredients for what we had ... scrumptious!

Saturday, 3/17/12: 3 runs of 12.17 miles (2, 5 and 5) with Johnny's in the middle.

Pre Johnny's, 2 miles, 50F, cloudy, calm, no stops, no pain.
Garmin Connect Activity for Pre Johnny's, Just nice and easy to get the kinks out.



I was very loose as I lined up about 10 minutes before the race. Over 2400 were registered so the start line was packed. I was about 50 feet back next to Heather Danielson. Heather said that she wanted to run sub 33. Bill Beyerbach was about a yard behind.

And they are off!

The start was chaotic as every runner tried to find some space to run. The first quarter mile was a bit slow but we soon got up to pace. I stuck with Heather for at least 2 miles, then Beth for about a mile. I did slow a bit in mile 4 before I picked it up with the finish line in sight. I saw the clock with under 34 minutes so I sprinted for the line and clocked in with a 33:58, a 20 second PR! Yeah, baby!!! My splits were: 6:51, 6:38, 6:47, 6:56 and 6:41. I walked for a bit and then headed out for a post run.


I appear at about 1:50 ... with my orange Fleet Feet hat.


Just after mile 4 ... I appear around 8:17

Steve Levitsky, Frank Quattrone, Heather Danielson and I about a 1/4 mile after the start.

Going out over the Ford St bridge (about 0.8 miles)

Note ... the usual grimace!

My darling Christine on her way back

After Johnny's in the parking garage

Post Johnny's, 5.17 miles, 60F, sunny, calm, 2 stops, no pain.
Garmin Connect Activity for Post Johnny's

I just headed out a really nice and easy run to catch up with Christine. My joints were hurting for sure. I didn't catch up with Christine until mile 4.75. Yes, she finished last but she made the effort and lapped everyone who was on the couch!

We just hung around the Blue Cross Arena for a bit when we chowed down with some water and bagels. We caught up with some fellow runners. Bill Beyerbach won 2nd in his M55-59 age group, Matthew Roberts was 1st in his M25-29 age group. I did OK, I was 159th out of 2297, link here. I was 9th out of 167 in my M50-54 age group, link here.

We caught the last half of Syracuse - Kansas State game. SU was up at half by a point 26-25. SU ended up winning 75-59, link here, to advance to the Sweet Sixteen! We watched the latest episodes of Battlestar Galactica live, too tired to move. Then we just lazed around ... too tired to move again.

Sunday, 3/4/12 to Saturday, 3/10/12

I ran 6 times this week, 43.0 miles.

Sunday, 3/4/12: 11.1 miles, 2 runs, sweet!

Garmin Connect Activity for Russell's house to home

Our car needed some service: an oil change and the muffler was hanging. Our auto mechanic is named Russell and lives 3.5 miles away by the most direct route. What to do if you have only one car? Run there of course! So ... after a bit of stretching and breakfast, I dropped off our car at Russell's house and ran home. It was kind of pretty, 28F with a light and fluffy snow. I stopped en route to get the Sunday paper. Just a nice and easy run, 34:00, 4.2 miles, 8:06 pace.

I lounged around and watched the Boston Celtics beat the New York Knicks in OT, 115-111, link here. Russell had called and the car was ready. I didn't really want to go back out but ...

Garmin Connect Activity for Home to Russell's house

So I ran to ESL and took the long way to Russell's house. It was a bit windier and colder. I definitely felt it! Again I ran nice and easy, 57:06, 6.9 miles, 8:16 pace. I felt a twinge in my left hamstring about a mile out so I walked a bit before starting up again. Still ... sweet! I picked up our car and drove home to take a nice, warm shower. My fingertips were white and numb in the shower before I warmed back up. That has been my norm this winter. It is a bit of a bother ... but they do turn back pink.

I lounged around and watched the LA Lakers beat the Miami Heat, 93-83, link here. Kobe looked a bit weird with his new mask to protect his broken nose. He has been on a tear since donning the mask: 31, 38 and 33 points in the last three games.

My lovely Christine made up some luscious BLTs for a late supper. Mmmm!

Monday, 3/5/12: Rest day.

Just your normal rest day. My darling Christine blonded up her hair with Loreal Excellence ... nice! We finally watched our Netflix DVD, Drive Angry, that we have had since mid January! I think NetFlix made its money off of us on this one!

Tuesday, 3/6/12: Sehgahunda Training at Cobbs Hill, 5.45 miles, 57:09, 10:32 pace, 40F, dusk to night, sunny, calm, no stops, no pain.

Garmin Connect Activity for Sehgahunda Training, Switchback + Diagonal V

 I headed down to Riley Lodge at Cobbs Hill solo. The workout was a warmup to the big tree at the base of the grass hill. Then we went behind the tennis courts to the beginning of the switchback and up to the top, down the stone path to the big tree, around and up and down the diagonal V and repeat for 40 minutes. Followed by a 10 minute cooldown run. I did 4 repeats. Steady effort, I did not walk on the switchback.

Wednesday, 3/7/12: Sehgahunda Training at FF Ridgeway, 7.55 miles, 1:02:19, 8:13 pace, 60F, dusk to night, sunny, calm, 3 walks, no pain.

Garmin Connect Activity for Sehgahunda Training: Hard, Harder, Hardest

Christine rans her No-Bo run out at Fleet Feet Ridgeway on Wednesday night ... so out we went! She did her run, I did my Sehgahunda Training workout. I headed out nice and easy as a warmup run onto the Canal path. My run was supposed to be 10 minutes each of Hard, Harder, Hardest. It kind of turned out to be Hardest for 8 minutes around 7:00 pace, 2 minute walk, Hard for 8 minutes around 6:50 pace, 4 minute walk and Hard for 19 minutes around 7:00 pace with a 10 minute cool down. By the time I got back it was dark and I forgot to wear my headlight.

My perceived effort always tends to be hardest first. I tend to rabbit and go out too hard. I have worked on that but it's a work in progress. Still ... a nice run out in a 60F March evening in shorts with a full moon!

Thursday, 3/8/12: Rest day.

Just your average rest day. We just lazed around. We tried to watch Fringe off of the DVR but it rebooted for no reason ... so we just went to bed.

Friday, 3/9/12: FF Ridgeway run, 5.4 miles, 42:00ish, 7:47 pace, 28F, light snow, windy, no stops, no pain.

Christine said she needed to run and so did I ... so off to Fleet Feet Ridgeway we went. We chuckled at the weather ...28F and windy. Two days ago, it was 60F and we ran in shorts. Tonight, we dressed in cold weather gear ... and wished we had more after we were done! My Garmin died about a mile into the run so I just ran nice and easy but hard enough to keep warm which meant I wasn't dawdling. Christine selected the 3 mile route. I backtracked at Weiland and Long Pond to come back to walk back with Christine. It was dark and the wind whipped the snow into our faces ... brrrr!!!

Saturday, 3/9/12: Round the Bay run, 13.5 miles, 1:55:50, 8:35 pace, 20F, cloudy, real light snow, a bit windy, ran/walked 3 hills, left Achilles pain in the last half.


The alarm clock went off at 5:40AM ... my body wanted to stay in bed. But the runner in me got us up and out the door. First we checked the weather. It was 19F with a "Feel Like" of 6F, brr!!! So we dressed warmly for the weather. Runners run! Joe picked me up around 6:35AM. Christine left for the Blue Cross Arena shortly after. She walked the Flower City 5K course.

There seemed to be about 150 runners in the west parking lot by the Swing Bridge by 7AM. Off we went! I took a different route out, up and up the path which turned into Sea Breeze Drive. Eventually I warmed up which seemed to take a long while! Soon we headed down Bay Shore Blvd and back up (hill #1). About here I found that the water in the tube of my Camelbak had frozen. Luckily I was not too thirsty.


I run through at about 6:40.


Then down to the Irondequoit Bay level on Glen Haven Rd and S Glen Rd at mile 5. We ran down there for a bit then back up on Bay Front St (hill #2). The water stop at mile 6.3 was much appreciated! Luckily my Gu had not frozen, though it definitely didn't flow fast. The run down Empire Blvd was quick, the climb back up was much longer (hill #3). My left Achilles started bothering me around here so I slowed down a bit. I just put my running into economy mode around 8:30 to 8:50 pace and ran Empire Blvd, Bay Rd and Lake Rd back to the Swing Bridge.

I was happy was my effort. Kudos for the the water, cookies and brownies at the end! Christine met me and I rested in the car until Joe made it back so I could get my gear from his car. All in all, what a sweet way to spend a morning!

We both just lazed around, drank coffee, and ate a late lunch before we took a relaxing nap. As Christine says ... "We know how to have fun"!

Sunday, 2/26/12 to Saturday, 3/3/12

I ran 5 times this week, 36.78 miles.
Month of February: 99.88 miles, 17 runs in 29 days, 5.9 miles/run

Sunday, 2/26/12: Sehgahunda Training, 10.24 miles, 1:38:59, 26F, sunny, calm.

Garmin Connect Activity for Sehgahunda Training - Hell on Hills

I met up with the Sehgahunda Training group in the big parking lot at Ellison Park at 9:30AM. It was beautiful ... sunny , around 24F. We ran a slow mile for a warmup, then ran over to the bottom of Rich's Dugout ... which is a 5/8 mile hill of 150 feet elevation according to my Garmin.

Back down Rich's Dugway ...

Boots explained the workout ... hill repeats, consistent effort on the up and recovery on the down. We were to run up, note our time and try to beat our time on each repeat else we were done. My first repeat was 5:00, then -0:05, -0:15, -0:08, -0:05 and -0:05. Ellen showed up around the 5th repeat. Boots told me to stop after the 6th repeat. Then I went out for two cool down runs. We talked a bit then it was more than time to head home. Sweet!

Curiously, I was very tired and hungry the rest of the day. We finally managed to head out to get a Redbox DVD, Contagion. It was quite good.

Monday, 2/27/12: Rest day.

A scheduled rest day. The only thing ... I walked over 10,000 steps according to my Casio Commando.

Christine and I did some excellent cross training after work. Then laundry night ensued followed by a late supper. I watched a bit of the first prime time Daytona 500. I saw the crash at lap1, the fire and the finish at 1AM. Kind of wild, link here.

Tuesday, 2/28/12: Sehgahunda Training, 5.26 miles.

Garmin Connect Activity for Sehgahunda Training - 5.5 V's at Cobbs Hill

Since we only have one car, Christine had skip her No-Bo run at Genesee Valley Park so I could meet with the Sehgahunda Training group for our Tuesday night hill workout at Riley Lodge. No worries for Christine though ... she ran over to join everyone doing the regular Cobbs Hill workout and did 1.5 Y's for 3.0 miles.

Two new things for this workout, Brooks Cascadia trail shoes and a Black Diamond Icon headlight along with the NRG rechargeable battery. The new Brooks Cascadia trail shoes felt nice compared to my old Salamon XT Wings 2 with 450 miles. The Icon put out a new bright circular spot ... though not very wide.

Anyway, our workout was a 15 minute warmup run, 30 minutes of doing V's and a 15 minute cooldown run. A V is running up the left and right side of the grass hill from the Monroe Ave side. I did 5.5 V's before we ended with a full sprint up the hill. Not a bad workout with 1000 feet of climb.

Wednesday, 2/29/12: Snow Cheap #6, 3.58 miles, 34:56, 10:02 pace, 38F, night, walked a few hills, no pain.

I started off at Fleet Feet on Monroe Ave for a 2 mile warmup run, 7:56 pace.
Garmin Connect Activity for FF Monroe Ave up to Riley Lodge



The weather was cool again so I just wore pants, short sleeve tech, light gloves along with my Brooks Racing Team arm warmers and singlet ... kind of my "go-to" apparel for 30-40F. I would rather be too cool at the start.

I am the third runner.

The Snow Cheap #6 course was 2 loops which made it longer than usual. I didn't bring my Yaks ... and man, did I need them! There were slick spots that I definitely could have have used more traction. So I had to be careful and paid for it as runners passed me. I heard the name of Bill Beyerbach mentioned 45 seconds before I headed out for loop 2, loop 1 time was 17:16. By this time, the headband of my new Icon headlight had come loose so I had to run the entire second loop with it in my left hand which affected my balance. I didn't fall but I did slip a bit. I turned in on once I got to the flat before the finish with a 5:20 pace and was only 12 seconds behind Bill Beyerbach at the finish, loop 2 time was 17:41, total was 34:57 I did OK, 34th out of 136 in the No Snowshoe, link here. I was 2nd out of 13 in my M50-59 No Snowshoe, link here.

I went out for a mile cool down run ... just really nice and easy, 10:03 pace.
Garmin Connect Activity for Snow Cheap #6 Cool down

Christine and I ate pizza and hung around like usual. Bill Beyerbach won our Snow Cheap M50-59 No Snowshoe. I was ahead of him by 2.34 points coming in to the last race and finished behind him. I won 3 races and he won 3 races. Hey ... I won last year, it's his turn. The Winter Warrior awards were next.



L-R (David Dilgard, Colleen Vorndran, Tina Pellegrin, Cheyenne, Duane Basch, Beth Spingar)

The champion was a 10 year old girl named Cheyenne and the top male was Duane Bausch (for the 2nd year in a row). I collected my swag for 129 Winter Warrior points: a button, a bottle opener, a Winter Warrior long sleeve T-shirt and a red Puma water bottle ... sweet!
Thursday, 3/1/12: Rest day.

Just your much appreciated average rest day. Christine went out to Planet Fitness to run 3 miles on the dreadmill. She overdressed and was drenched when she came back. I just did not do too much.We watched an episode of Fringe off of OnDemand.

Friday, 3/2/12: FF Ridgeway, 6 miles, 47:00, 7:50 pace, 40F, dusk to night, a bit windy, no stops, no pain.

Garmin Connect Activity for FF Ridgeway run, Pickdale + Pickdale

I headed down to Fleet Feet Ridgeway for my usual Friday night run. It was cool again so I wore my usual cool clothing. I headed out a bit fast but settled into a nice and easy pace. It's kind of cool that I really didn't need my headlight until halfway through the run.

Saturday, 3/3/12: FF Ridgeway, 8.7 miles, 1:18:46, 9:01 pace, 38F, sunny, windy, 2 stops, no pain.

Garmin Connect Activity for FF Ridgeway run with the 9:00 group

We woke up at 6:50AM and could hear the wind howling ... we thought about curling further under the covers. But we are runners ... so out we went! Christine and I headed out to Fleet Feet Ridgeway again for her No-Bo run. We got there 14 minutes early and there must have been 100 runners in the store! Christine headed out for her 2.4 mile run and I hooked up with the 9:00 pace group looking to go 9 miles. They were all going for 12 miles but told me that I could branch off when I needed to. There was just 4 of us and we struck up a nice and easy pace around 8:40 or so. The route mostly took us north into Greece. The wind was whipping but we were mostly protected by woods or houses so it wasn't too bad. I branched off to head back to the store when we crossed Long Pond Rd on English Rd. The run south on Long Pond wasn't too pleasant since I was headed into the wind. I did walk a few times. I just put one foot in front of the other. I have really amped up my running this week and I can feel it in my legs. They are a bit tired.

Later I headed out to Newark to see my daughter. She just moved into her new apartment and wanted to show it off. Plus she needed some help hanging pictures. Next I headed to Palmyra to see my youngest son before heading back home. They both appreciated the pot holders that Christine had bought them for house warming gifts. Later, Christine and I caught up on the latest episodes of Castle and NCIS: LA off of the DVR.