Sunday, 1/22/12 to Saturday, 1/28/12

I ran 5 times this week, 34.87 miles.
Sunday, 1/22/12: Polar Cat #3, 19:44, 6:36 pace, 16F, sunny, calm, no stops, no pain.

Christine and I did our pre-race stretches (which ran late) and had to rush to get out to Powder Mill Park for the frosty Polar Cat #3. It was clear and cold. Luckily it was also calm. 45 runners lined up for the usual understated Polar Cat start. The 5K course was shortened to 3 miles because of ice in the parking lot. I started out hot because I wanted to warm up. Soon I was 4th, just behind a girl in a brunette ponytail. She slowly pulled away after mile 1. I just kept it going all the way. I heard rapid footsteps behind me in the last mile. Soon Bob Haas passed me. I did well, 19:47, 6:36 pace. I finished 5th out of 45, link here. I finished 2nd out of 3 in my M50-54 age group, link here. I think that my 5K lifetime PR of 20:31 could have been in jeopardy if the race was really a 5K. Alas ... but there will be other 5Ks this year.

After I finished I set out to rerun the race so I could find Christine. I was a bit worried that she would get lost. I was also concerned with how the cold would affect her since she had not ran a race since Polar Cat #2. I found her just before mile 2. She wanted me to run in front of her. She said that was helpful. Though I could not pace her very well. She finished in 53:11. She said that she was determined to finish and finish she did!

Afterward we met up with Bill Beyerbach. He had rushed over from an hour swim at RIT to start the race a minute late. Even so, he ran a 22:54 and won his M55-59 age group. He wanted to treat us to breakfast so we all drove over to the Liberty Family Restaurant. He dines there a lot so all the waitresses knew him.

Later after a nap and shower, Christine and I watched football and ate spare ribs. The AFC championship game was pretty exciting. The New England Patriots beat the Baltimore Ravens, 26-23, link here. The NFC championship game was just as exciting.  The NY Giants beat the SF 49ers in OT, 20-17, link here. So the Super Bowl will be a rematch of three years ago when the NY Giants spoiled the New England Patriots run at a perfect season. Later, Christine and I watched the latest Castle off the DVR.

Monday, 1/23/12: 10.3 miles, 1:21:50, 7:54 pace, 47F, night, a bit windy, 1 stop, no pain.

Garmin Connect Activity for Out to the Lake

I needed a long run so I headed north to Lake Ontario on a route that I know is good for 10 miles. It was a warm night so I just wore compression shorts, a long sleeve tech top and my Brooks Racing Team arm warmers. I headed north to the Lake which is downhill so I ran the 5 miles at 7:34 pace. I took a couple of seconds to drink some water then headed back slower. I ran the 5.3 miles back at 8:07 pace. All in all, long run ... check! Sweet!

Tuesday, 1/24/12, Wednesday, 1/25/12

Just your usual rest day. My daughter came back from her trip to New York City where she saw Darren Criss twice in the Broadway musical How to Succeed in Business Without Really Trying and went to the Bronx Zoo. We just had to stop at the Barnes and Noble to get the latest magazine with Darren Criss in it, lol!

Karen putting the squeeze on Darren!

A sleepy snow leopard at the Bronx Zoo

A grizzly bear at the Bronx Zoo

A peacock at the Bronx Zoo

She had quite the time and told her mother and I about it once I got her to her mother's apartment in Newark. She also visited Times Square. She bought an Eeyore stuffed animal and mug at the Disney store and lots of candy at the M&M store.

Wednesday, 1/25/12: Another rest day

I really wished I had run. I came home very hungry on Wednesday, ate right away and never got up from the couch the rest of the night. Bummer!

Thursday, 1/26/12: 7.0 miles, 53:19, 7:37 pace, 35F, night, no stops, no pain.

Garmin Connect Activity for Out to Cooper Rd

Today was my darling Christine's birthday. She turned 54 today. I gave a couple of presents before I headed out for a much needed run. Yes, it was dark and there was a real light mist. I just struck a fast, nice and easy pace and ran in the night. I almost had an argument with a SUV ... the usual woman who was looking to make a right turn onto St Paul St. I stopped, she stopped, I went across the crosswalk. I had my headlight on. I think I need a flasher in front too ... not just the back.

Christine made a delicious BLT supper using turkey bacon. She is not a fan. Later we watchedDVR'd episodes of the The Mentalist, NCIS: LA and Grey's Anatomy.

Friday, 1/27/12: 5.15 miles, 38:20, 7:27 pace, 37F, night, calm, no stops, no pain.

Garmin Connect Activity for FF Ridgeway - Hendrick + Weber loop

Christine wasn't feeling up to heading out so I headed out to Fleet Feet Ridgeway solo. I headed out a bit after everyone else. I just ran my usual fast pace and passed everyone. I just run ... it probably is not social but it is what I do. When someone can run my pace I run with them. I did cut the run short and only looped at Weber instead of another Hendrick. After I cooled down I purchased another flasher and a Amphipod Xinglet Pocket. I want to amp up my reflectivity.

Saturday, 1/28/12: Freezeroo #4, 6.42 miles, 47:07, 7:21, 34F, cloudy, pretty calm, 3 stops, no pain.


Christine was still a bit under the weather but still made it down with me to Powder Mill Park for Freezeroo #4, aka the Hearnish 10K. We got there about 40 minutes early so we got a great parking spot opposite the post-race lodge. I was surprised along with everyone else by the black ice that coated parts of the road around the start. We were warned of icy conditions on the roads. I did warm up a bit before the race but not so much.

The obligatory pre-race growl of Matthew Roberts

Just after the start

Taken by Christine from the car as I sped past

Anyway ... I started out a bit slow then cranked it up for mile 1 of 6:43. I got to the long hill before mile 2 before I had to walk for a bit. I just didn't feel good running ... maybe running 3 days in a row? Anyway, I walked again in the housing development off Probst Rd (where Heather Danielson passed me) ... and at the sharp hill just before Fishers Rd just before mile 5. I did pick up the pace carefully on the downhills to the finish. But I always had my eye out for black ice. I just never felt comfortable in the race ... I finished in 47:07.


Both Bill Beyerbach and Chris Washburn told me that it was a minute faster for me than last year. It turned out to be a 1:15 faster. It sure didn't feel it. Which means on a day when I feel comfortable during a future Freezeroo #4 who knows what is possible? Anyway, I did OK. I finished 72nd out of 277, link here. I finished 9th out of 32 in my M50-54 age group, link here.

Chris Washburn and I close to the start

Somewhere during the last 2 miles

Carefully sprinting toward the finish



Chris Washburn



Heather Danielson



Karen Kryder



Charlie Sabatine

Bill Beyerbach

Bob Haas



Tom Butler sans shirt



Wilt Altson

Proof of the slippery conditions ... for cars

 Christine had a headache so we bid a hasty retreat back to our apartment where we just hung out. The GRTC banquet at the Diplomat Banquet Center was at 5PM. We didn't start to get ready until 4:10PM ... so we got there just before 6PM. I was given an award sheet to fill out which I hurriedly filled out with Johnny's as my favorite race and no unusual running moment. We sat with Bill Beyerbach, DebWyspianski along with Tom Butler and his wife, Amy.


Tim Dywer (1st), myself (3rd) and Wilt Alston (5th?) in the RROY M50-54

Plus a $10 gift certificate to the Otter Lodge

Tom (1009.6 miles), Bill (292.3 miles), and I (296.2 miles) all received our 2011 Gold Milestone patches for greater than 200 racing miles. Link to all the recipents here. Then Coach Reif started to announce the Rochester Runner of the Year (RROY) awards. I was astonished to place 3rd in my M50-54 age group. Coach announced what I wrote in my award sheet. Bill also placed 3rd in his M55-59 age group. He mentioned that his unusual running moment was when he was getting ready to run the Hospice 5K on Sunday when Deb called to tell him that I had run a PR in the Hospice 5K on Saturday (the day when the race was actually held). Later I corrected my award sheet and asked Coach to announce that my favorite face of 2011 was Summerfest where I got engaged to my darling Christine. Christine was more than a bit embarrassed!

All in all, a pretty good day! I think tomorrow will be a rest day. I upped my mileage sharply this week to 34.87 ... rest is warranted.