Sunday, 3/17/2013 to Saturday, 2/23/2013

I ran 4 times this week, 20.4 miles.

Sunday, 3/17/2013: 11.8 miles, 1:53:01, 9:35 pace, 22-28F, sun and snow, some stops for hydration



I met up with the Relentless Forward Progress (RFP) group for the second loop of their Sunday run. It was scheduled to be 10 miles which met my needs. I drove down to Pantera Bread at the Twelve Corners in Brighton around 8:30AM to wait. They were already out on their 6 mile first loop. Soon enough ... Steve, Wendy, Bill, Cindy and Heather came in view. We headed out at a really nice and easy pace that soon covered a lot of ground. After a bit, Cindy peeled off to go home and we picked up Anzelha who knew we were coming.

Running with RFP, I found roads and trails that I had never run on or seen before. I guess I needed a change of scenery from the usual streets of Irondequoit. Afterward, we had coffee and refreshments at Pantera Bread where we met up with Megan and her baby, Lacey. I also picked up a Brooks tech long sleeve shirt on 50% off winter clearance from Fleet Feet Brighton on the way home.

Monday, 3/18/2013: Rest day ... just the usual.

Tuesday, 3/19/2013: 6.2 miles, between 7:30-7:45 pace, 28F, windy, no stops.

I heard the wind howling and fought with myself .. run or not run, run or not run, run or not run? I waited until about 30 minutes before dusk in the hope that the wind would die down. It did a little so I headed out. I felt good so I took it out a bit hard. My Garmin said Low Battery and died just before 3 miles. It said that my pace was between 7:30 and 7:45 pace. It felt pretty good so I kept my effort up. I warmed up and the wind wasn't so bad.

Wednesday, 3/20/2013: Rest day .... yada, yada, yada.

Thursday, 3/21/2013: 6.2 miles, between 7:45-8:30 pace, 29F, windy, no stops.

I got our 2000 Chevy Cavalier inspected and I resurrected the volume icon on Christine's laptop (thanks to Google) ... and the couch felt so inviting. Yet ... I got out around 7:45PM for a much needed 10K around the usual streets of Irondequoit. This time my Garmin was fully charged ... I just forgot to press Start. So I ran again by "feel". The result was that the first 5K was around 7:45-8:00 pace and the second 5K was between 8:00-8:30 pace. My Garmin was on and showed pace. My right Achilles didn't bother me too much at all, just a minor ache now and then.

Friday, 3/22/2013: Rest day.

We watched "The Hobbit, An Unexpected Journey" off of OnDemand. We had both read the book years ago. We both thought it was nicely done.

Saturday, 3/23/2013: 6.2 miles, 50:35, 8:10 pace, 32F, sunny, a bit windy, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine and I are not usually early risers on the weekend and today was no exception. The day was sunny, around freezing, a bit windy and just begging to run on. So ... I got around 10AM. I struck up a nice and easy pace ... my joints weren't very limber at first. My first 5K was 26:00, 8:23 pace. I sped up a bit so the second 5K was 24:35, 7:56 pace. All in all, a nice way to limber up on a Saturday morning!

Later, I headed out to Newark to see my daughter and help her celebrate her 25th birthday. We shared some cookie cake and her homemade raspberry and cream cookies. I learned from her more about my youngest son, David. I talked with him. He said that he has been suffering with kidney stones and was in quite a lot of pain. He was going back to sleep and couldn't see me. Then I headed over to Lyons to see my father at the Wayne County Nursing Home. He seemed in good spirits

Sunday, 3/10/2013 to Saturday, 3/16/2013 - Johnny's Runnin of the Green 5 Mile run

I ran 5 times this week, 24.7 miles

Sunday, 3/10/2013: Rest day ... but 64F!

My youngest son needs to buy another car so I headed out to Palmyra for the third time so far. We did find a VW Golf that he liked at Select Euro Cars in Waterloo. I hope that he can get proper financing so he can stop borrowing his mother's car to get to work.

Meanwhile, trouble was brewing back on the homefront. My darling wife, Christine, decided that my pile of stuff that I keep on an open bookcase was unsightly and dusty (among other words). So ... she placed (I say dumped) it into two boxes that greeted me when I got home. I was not pleased ... but went through my stuff while complaining about it. As a result I missed out of enjoying the late afternoon and evening warmth. We kissed and made up in the morning ... though I was still a bit ticked.

Monday, 3/11/2013: 6.2 miles, 52:08, 8:25 pace, 54F, night, windy, no stops, moderate thigh and right Achilles discomfort

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine's hugs or the couch couldn't keep from running ... though she and it tried! I got out there at dusk with lots of reflectivity on ... calf sleeves, tech long sleeve, light gloves and headlamp. I got for a 25:10 first 5K, 8:07 pace. Then ... I started to hurt. My thighs tightened up and then my right Achilles started to ache. I slowed and endured the second 5K, 8:42 pace. I think it was my body still complaining about the 15 mile Run Around the Bay on Saturday ... my longest run of the year so far.

Tuesday, 3/12/2013: Rest day ... just your usual night off from running.

Wednesday, 3/13/2013: 7.5 miles, 1:00:50, 8:07 pace, 28F, overcast, windy, no stops.

Garmin Connect Activity for 7.5 miles around the streets of Irondequoit

What a difference a couple of days made ... winter returned! I really needed to run so I got out to enjoy the daylight. I needed to vent some frustration so I took it out kind of hard for the first 5K, 7:54 pace. I went down and back up Chapel Hill Drive so my next 5K was slower, 8:15 pace. I dropped my pace down a notch the rest of the way as a sort of cooldown. My right Achilles didn't really bother me ... sweet!

Thursday, 3/14/2013: Rest day.

I thought about running but my darling Christine was feeling poorly so I picked up a Papa John's pizza after I picked up my race bib and long sleeve t-shirt from Johnny's Irish Pub for Johnny's Runnin of the Green on Saturday morning. We finally watched our NetFlix DVD, J Edgar ... after 2 months!

Friday, 3/15/2013: 4 miles, 30:13, 7:33 pace, 36F, partly cloudy, windy, no stops.

Garmin Connect Activity for 4 miles around the streets of Irondequoit

I wanted to get out for a short, fast run ... so I did. I want to get some confidence that I could hold a 7:30 pace for Johnny's tomorrow. I went out ... and I did. A short, fast run was what I needed.

Later, Christine cooked up an excellent dinner of fish, mixed vegetables, rice and salad ... yummy! Then we watched Syracuse beat Georgetown in the Big East semis, 58-55 in OT, link here.

Saturday, 3/16/2013: 2 runs of 2 and 5 miles

I had a dream that I was late for a race and had to run in socks! So ... Christine and I got up late but still got down to a great parking spot near the Blue Cross Arena an hour before the 9:30AM start time of the 5 mile Johhny's Runnin' of the Green. The weather was certainly unlike last year's 70+ degrees. Today was 26F, overcast with a slight breeze that cut right through you.

Garmin Connect Activity for Warmup before Johnny's Runnin' of the Green

I caught up with members of the Brooks Racing Team and went out for a nice and slow warmup run.  I decided to ditch my jacket before the race. I knew I would warm up .... or at least I hoped I would.



The start line was changed from the narrow confines of last year's one side of Exchange to the narrow confines of Court St. But this time there was the ability of everyone who was slow to pile up in front of everyone who was already at the start. The resultant start was a scrum chock full of slow runners that I had to navigate and squirm around for at least 1/2 mile. I managed to start with and hang with Bill Beyerbach until the Ford St bridge where I took the inside of a turn and left him behind. The first mile passed by in a slow 7:42 as I got up to speed. I slowly tried to catch up to Wendy Abbott who was 100 feet in front. I did get within 30 feet before she negative split me after the turn around.

Wendy Abbott waving

On the way back around mile 3.5 ... just trying to hold my position.

Bill Beyerbach

I was running out of gas but managed to keep my pace of around 7:10 to 7:20 up. I crossed back over the Ford St bridge and managed a bit of a kick until the finish. A couple of girls passed me in the chute so I kicked it to a sprint to hold off anyone else.

I did OK with Garmin paces of 7:34, 7:08, 7:11, 7:19 and 7:01. I finished in 36:32 (36:23 according to my Garmin), 7:18 pace. I was 221st out of 2096, link here. I was 9th out of 93 in my M55-59 age group, link here.

I am not in PR shape yet. I have only been running since 2006 and last year I set a lot of lifetime PRs before I got injured. But I think I can drag my 55 year old body back there if I try. My right Achilles just bothers me now and then. I know how to stretch it so I can run. It aches or twinges ... I endure and continue onward. I would say I am 90%.

After the race Christine and I headed over to the Liberty Family Restaurant to have lunch with Bill Beyerbach ... and talk running. Later a nice, leisurely afternoon ensued. Christine cooked up beef brisket, boiled cabbage and carrots for supper. A nice day!

Maybe not so nice for the Syracuse Orange mens basketball team in the Big East Final against Louisville. They were ahead by 16 with 15:30 minutes and ended up losing by 17, 61-78, link here. Ouch!

Sunday, 3/3/2013 to Saturday, 3/9/2013

I ran 5 times this week, 36.95 miles.

Sunday, 3/3/2013: 9.3 miles, 1:26:27, 9:18 miles, 21F, overcast, calm, light snow, no stops.

Garmin Connect Activity for 15K around the snowy streets of Irondequoit

I got up and out fairly early. There was just a light snow falling. So I took it out really nice and easy on the snowy streets of my usual route. I added Chapel Hill Drive and then out and past Thomas Ave before heading back. I enjoyed making new tracks on the familiar streets that I run so much. All in all, another great running weekend of greater than 20 miles. My right Achilles seems to liking my increased mileage. I stretch it out before I start and take it easy on the first mile. I also definitely take a warmup run before races.

Speaking (or typing) about races ... I have pulled the trigger on: Johnny's Runnin' of the Green on 3/16, Spring Forward 15K on 3/10, the Dirt Cheap Trail Race Series, Muddy Sneaker 20K on 4/20, the Flower City Half on 4/28 and the Boilermaker 15K on 7/14.

On deck are: the Medved Madness 15 mile Trail Run on 5/5, the Lilac 10K on 5/19, the Sehgahunda Trail Marathon on 5/25 and the Mendon Mauler on 6/1.

After my morning run my lovely wife, Christine, and I enjoyed a very relaxing day. We went old school on the DVR again: The Shoes of the Fisherman and The Unsinkable Molly Brown.

Monday: 3/4/2013: Rest day.

A well deserved rest day ensued ... also my brother's 62nd birthday! He is counting the days until retirement!

Tuesday, 3/5/2013: 5.05 miles, 42:21, 8:23 pace, 28F, night, calm, no stops.

Garmin Connect Activity for Cobbs Hill run, 2 Y's

It was Brooks Racing Team night down at Fleet Feet Brighton so I headed down for the Cobbs Hill run at 6PM. I got there in plenty of time before when I got out of the car I realized that I forgot my Brooks running jacket! I didn't have enough extra clothes to cobble together enough to keep warm so I went back and got it. By the time I got back it was 6:20PM. So I didn't stretch and headed straight up to Cobbs Hill at a nice and easy pace. It had been a long time since I had done a Cobbs Hill run ... but I remembered what to do! When I got up on the left Y I could see the headlamps of the Sehgahunda Training and Trailz 101 runners doing their trail workout on their trail Y. Soon I might join them ... I really have to start doing trail once the ground thaws a bit. The Muddy Sneaker 20K is less than 6 weeks away! The Brooks Racing Team meeting was at 7:30PM. There will be a lot of new faces ... maybe we should wear name tags to all the meetings and races!

When I got home my darling Christine had a special surprise ... she had made BLTs!! Scrumptious!!

Wednesday, 3/6/2013:  6.2 miles, 50:55, 8:13 pace, 37F, night, calm, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

I just had to get out there. I struck out slow, then sped up a bit. So ... a negative split, 25:45 and 25:10. Just your usual 10K run.

Thursday, 3/7/2013 & Friday, 3/8/2013: Rest days

Both were rest nights in preparation for the annual Run Around the Bay on Saturday morning at 7AM. I did get in a lot of walking at work.

The Friday highlight was taking Christine to New Nails for her bi-weekly nail appointment. This time she needed a fill. Soon she rocked OPI's Big Apple Red as her new nail color! Later we went old school on the DVR with Doctor Zhivago.

Saturday, 3/9/2013: 2 runs of 1.4 and 15.0 miles

I woke up at 5:45AM and got ready quickly. I checked the temperature, 26F, and a 3 mph wind so I knew what to wear. I got out to the west end of the Irondequoit Bay Swing Bridge around 6:40AM. It was clear and the sun wasn't even up yet. A clear, crisp morning ... great weather for winter runners!

Garmin Connect Activity for Warmup before the Run Around the Bay 2013
1.4 miles, 12:43, 9:04 pace, 26F, sunny, calm, no stops.

I had time to go out for a 1.4 mile warmup run. I set out at the usual really nice and easy pace. I ran by the site where two West Webster firefighters were killed on Christmas Eve morning, link here. So sad ... just the shells where seven houses burnt to the ground close to the two lane Lake Rd and right across from the berm where the shooter, William Spengler, laid in wait after setting the fire early on 12/24 around 5AM. Four volunteers from the West Webster Fire Department were at the start with a bucket for donations.

The group was estimated at 150 strong. We started off at 7AM. Some runners went up Sea Breeze Drive and the rest of us went up Culver Rd. I settled in for the long haul at around 8:30 pace for my fourth Run around the Bay. I choose to take the hilly route of 15 miles. I raced down the two steep hills on the west side of Irondequoit Bay and power walked back up. The rest stop at mile 6.7 just before Empire Blvd was most welcome. I had 2 Gels and some water. Then it was down and back up Empire Blvd into Webster. My right Achilles bothered me a bit but I knew it was just a nagging ache so I continued onward. I played leap frog with some runners ... I would pass them and they would pass me later. I knew I was near the end when I turned left onto Lake Rd. I ran across the Outlet Bridge at mile 14.71 and then added a bit more to get to 15.0 miles in 2:10:02 at 8:41 pace.

I was home by 10AM and had my first mug of coffee and had buttered my bagel by 10:15AM. One of the benefits of an early run was getting done early. Sweet!

Sunday, 2/24/2013 to Saturday, 3/2/2013

I ran 5 times this week, 34.98 miles.
During the month of February, 18 runs out of 28 days, 107.38 miles, 6.0 miles/run

Sunday, 2/24/2013: 2 runs of 7.08 and 5.1 miles

I needed a long run so I headed out around 10AM. The weather was your usual 34F, overcast with a real light snow. I headed out on my usual 10K, added a trip to Chapel Hill Drive and then out to the lake. I took it nice and easy, 8:29 pace.

Garmin Connect Activity for Out to the Lake

I walked around the beach for 5 minutes or so while I hydrated and had two Gels.

The lake had about 50 feet of ice and slush from the beach

Then I headed back at a slower pace, 8:46 pace. 12.17 miles was my longest run of the year so far. Progress. My right Achilles was just a minor discomfort. I felt pretty good ... I think the 2 Gels at the turn helped.

Garmin Connect Activity for Back from the Lake

So, my farthest run of the year is 12.18 miles. I ran 23.48 miles over 3 days this weekend, an improvment of 1.48 miles over last weekend. Progress! I can feel a lots of good runs in the future!!

Afterward, I caught up on the exploits of other runners on Facebook. Lots of runs went down: trail runs, runs around the Bay and the out of town Lake Effect Half Marathon in Syracuse!

I settled in to watch the Daytona 500. Danica Patrick took the pole and finished 8th. Jimmie Johnson won a tight and tense race at the end, link here. I did catch the last 3 minutes of the Lakers - Mavericks game. The Lakers won by 4, Kobe had 38, link here. There was a tenseness between my darling wife, Christine, and I. Later she told me that she had wanted to do something else than have me watch sports all day ... who knew!

I stayed up late and pulled the trigger on the Muddy Sneaker 20K on 4/20. This year's race was open to the first 200 runners on www.ultrasignup.com. It sold out in 12 hours. Lots of Facebook posts ensued from fellow trail runners happy to get signed up.

Monday, 2/25/2013: Rest day.

Tuesday, 2/26/2013: 6.2 miles, 49:37, 7:59 pace, 38F, night, light rain, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine and I shared a long hug after work. Then I headed out into the night for a run on my 10K run. My right Achilles ached a bit for about a mile then I started to run faster. I looked down at my Garmin at the 5K mark and saw 24:55. I continued onward with my jacket unzipped since I was hot ... then a light freezing rain started. I suddenly tripped over a parking lot curb as I checked my Garmin. I tucked, rolled, dusted myself off and ran on. I stopped at 6.2 miles and saw that I had done a negative split, 24:42. Nice! It did come with a price .. my right big toe hurt like the devil for about 30 minutes. Hopefully, it will be OK tomorrow morning.

Wednesday, 2/27/2013, 5.5 miles, 47:40, 8:40 pace, 33F, night, light snow/rain/sleet mix, no stops.

Garmin Connect Acttivity for 5.5 miles around the streets of Irondequoit

My right big toe was just bruised a bit along with a scrape and bruise on my right forearm. The precipitation during the night and day was a mixture of snow, rain and sleet, very slushy. I went out for a run anyway. My legs felt tired so I took it very nice and easy. I got my trail shoes soaked when I had to take to the slushy sidewalk. All in all, not the best of runs ... but I got out there.

Thursday, 2/28/2013: Rest day ... laundry (lots and lots) night with a late supper.

Friday, 3/1/2013: Another rest day ... just relaxed and chilled with my darling Christine, ate too much, went to bed too late.

A high point was receiving a pair of Salamon Speedcross 3 trail shoe FREE! Way back during one of the 2012 Dirt Cheap trail races I won the raffle for a new pair of Salamon trail shoes. I mailed the card in and ... wham, bam ... they came UPS at 7:42PM! Just in time ... my old, trusty pair of trail shoes, Brooks Adrenaline GTXs, had 544 miles.

My new Salomon Speedcross!

Saturday, 3/2/2013: 11.1 miles, 2:02:10, 11:01 pace, 23F, overcast, real light snow, 1 stop for hydration and Gel

Garmin Connect Activity for Zoo and Genesee Riverway trails
 
My new Speedcross have a real aggressive tread that needed to run on trail. So I headed for the east Zoo trail (lots of ruts and crusty snow), crossed over on the Rorke Bridge and headed back down the Genesee Riverway trail (with more ruts and crusty snow).

Tracks in the snow!

I took it really nice and slow. Maybe I shouldn't have done trail but the new Speedcross had to be broken in properly! Anyway, I was out there for 2 hours ... a nice way to spend a morning!