Sunday, 6/23/2013 to Saturday, 6/29/2013 - Charlie's Old Goat Trail Run

I ran 6 times this week, 28.03 miles, one was a warmup of 1.3 miles.
I biked once this week, 21.2 miles

Sunday, 6/23/2013: 2 runs of 3.5 and 2.5 miles, 1 bike of 21.2 miles

I woke up around 8:30AM. I knew I wanted to get out but I dilly-dallied again. I should have gotten out before it got hot but I didn't. I surfed the web and followed 4 triathletes that I knew that were out at Syracuse 70.3. All four of them; Katie Myszka, Tim Dywer, Dan Giblin and Kim Levitsky were done with the swim and bike just after noon. I got ready, left my bike on the bike rack and set out.

Garmin Connect Activity for Around the block

It was hot and humid, 86F and 62% RH, sunny and a bit breezy when I set out for just a run around the block of 3.5 miles. I took it nice and easy, 8:17 pace. I was dripping with sweat while I had lots of trouble with my bike lock. It was a cheap lock and broke.

Garmin Connect Activity for 15 mile bike on both sides of the Genesee River

It had warmed up to 88F and 55% RH. I set out on my usual 15 miles both sides of the Genesee River route. But when I was down on Chapel Hill Drive I found that I had not turned on my Garmin. So I headed back home which turned out to be 6.2 miles according to mapmyrun.com. I turned on my Garmin once I got back and headed back out. There was a breeze but if I stopped I started to sweat. I stopped about halfway and had a gel and a bit of water. My average speed was 11.3 mph and maximum speed was 27.2 mph. My water had warmed up in the water bottle on my bike. Once I got back to the car and plopped my bike on the car rack. I kind of put the bike lock around the bike to make it look like it was locked, had a bit of water and headed back out.

Garmin Connect Activity for Up and down Seneca Ave

It had warmed up again to 90F, 52% RH. My right knee was a bit locked up so I was hobbling a bit at the start. I was not setting any speed records. As I headed up Seneca Ave I revised my run to just up and down Seneca Ave. I found out that the water in my hand bottle that I had stowed in the car as I went out on the bike was hot and undrinkable. I went into a run/walk. I ran in the sun and walked in the shade. I got back to the car and put my bike away in the storage unit.

I headed up to the apartment. Christine asked me how I was. I groaned and did what I needed to do. I went for cold water in the refrigerator. Then I got in front of a fan. Then I started putting cold water into the bathtub. Ahhhhhhh!!! Soon I felt a bit human and a bit talkative. I asked Christine for a sandwich and coffee. Soon I felt more human.

I was not very smart ... actually, kind of stupid! It was hot and humid. I didn't have proper water. I didn't take in enough nutrition. But I survived. Lesson learned? Most likely ... not!

Here are the results of people that I knew out at Syracuse 70.3: Katie Myszka in 5:37:54, Tim Dywer in 5:36:20, Dan Giblin in 5:29:19 and and Kim Levitsky in 7:37:08.

Later, Christine and I went out for supper at Salvatore's. Mostly because we wanted to go somewhere that had air conditioning. We watched Nik Wallenda walk a tightrope across the Grand Canyon, actually 1500 feet over the Little Colorada River Gorge, link here.

Monday, 6/24/2013: Rest day.

Nothing to see here. I went to bed around 9:15 PM ... which is really early for me. I was dog tired.

Tuesday, 6/25/2013: run of 4.75 miles (estimated), 81F, 68% RH, sunny, a bit breezy

I needed a speed workout so I headed down to Cobbs Hill for the Tuesday night Fleet Feet variety. I ran up 1.05 miles from Starbuck's where I left my car. True, there was one there and yes, I did it. But ... maybe next time the distance between the cones will be MEASURED? I asked and was told it's about 200 meters. But ... according to my Garmin it wasn't even one-tenth of a mile. If the same thing happens next time I will do my own workout. I want to know my speedwork distance. Anyway, I did 10 of them and my fastest was 462 feet in 24.23 seconds. I ran 1.95 miles once around the reservoir and back to Starbucks for a cooldown.

I stopped by Wegmans on the way home and picked up rotisserie chicken and shrimp for supper. I was tired and in bed by 10 PM.

Wednesday, 6/26/2013: Rest day

I discovered that Startrek.com had full episodes of all the Star Treks; TOS, ST-TNG, ST-DS9, ST-Voyager and ST-Enterprise. Christine and I watched TOS-Balance of Terror and TOS-The Naked Time.

Thursday, 6/27/2013: run of 9.3 miles, 1:18:05, 8:22 pace, 75F, 83% RH, overcast, calm.

Garmin Connect Activity for 15K around the streets of Irondequoit

I needed a long run so I headed out on my usual 10K route and tacked on some extra. I took it out nice and easy. It was very humid so I stopped once for hydration at mile 4.5. I was drenched with sweat when I got home so I took a quick shower.

Friday, 6/28/2013: Rest day.

I took the morning off so I could attend the graveside service of my ex-wife's father. My ex and our youngest son  appreciated that. Her father, Howard, was a nice man who I always got along with while the ex and I were married. The funeral home put up a tent which was needed since it sprinkled during the service.

Later, Christine and I just spent a quiet evening relaxing. Nothing exceptional ... just the usual.

Saturday, 6/29/2013: 2 runs of 1.3 and 6.68 miles

Christine and I woke up early and had just started to get ready for Charlie's Old Goat down at Gamondagan south of Victor when it started to downpour. Christine thought better of going out and headed back to bed. I thought a couple of times of not going but I was already signed up so out I went. The rain had almost stopped anyway. Down in Victor it had not even rained ... yet.

Garmin Connect Activity for Warmup before Charlie's Old Goat

I got there in plenty of time for a nice 1.3 mile warmup run at 10:06 pace. The weather conditions were 66F, 88% RH, overcast and calm. I noticed that the wood planks that covered some of the boggy sections were slick. Lots of runners that I knew were at this race. Charlie Sabatine, the Race Director, is a popular guy who just happens to be 80 years young.

Just saying "Hi" to Stacy and Tammy before the race

The start!

Winding through the grass before we hit singletrack.

It warmed a bit to 68F, 83% RH, still overcast with dark clouds to the north toward Rochester. Soon we were given the race instructions which included a warning about the wood planks. After the  traditional welcome in Ganondagan and English off we went. New this year was timing by Score-This, the start was a bit farther back and the course meandered a bit on grass trails to spread us out before we ended into singletrack trails. I was running well. I tested a couple of the wood planks and they were slippery so I tried to stay off of them except when there was no other path.

Pre-fall, I think.

Then came a wood plank at mile 2. I hopped on it from the right, slid off and fell down off to the left. I hit the wood plank with the right side of my back. Ouch!!! I yelled and got up. It hurt (definitely an understatement). Runners who saw me fall asked me if I was OK. I walked a bit and found that I could slowly run. I continued onward. I flashed back to Sehgahunda 2010 and my broken rib. I slowed my pace from 9 minute miles to 11 or 12 minute miles. I could have bailed and DNFed but I wasn't in much pain so I just kept going. I was going slower so lots of runners passed me. The creek crossing was over ankle deep this year and the hills afterward were just as steep going up as they were going down. After I crossed back across the creek it started to sprinkle and then a steady rain. I was drenched when I finished. A brief downpour came soon afterward so the runners still out on the course were beyond drenched when they finished.

I was muddier and wetter than I looked.

The aftermath of slipping off the wood plank.

Afterward I was in pain whenever I used my right side ... which you can't really avoid. So I gingerly changed into my dry Charlie's Old Goat tech t-shirt and ate some of the excellent post race fuel. I noticed on the scoring that I finished in 1:13:11, 84th out of 172, link here. I was 9th out of 17 in my M55-59 age group, link here. I was slower and injured but I still finished. I ambled down to the car. It hurt to move and get into the car but I managed and went home.

Christine met me at the car and helped me ... a lot. She helped me take off my clothes, washed me in the shower and toweled me off. I can manage if I try to move by using my left side and bracing myself for the pain that does come. I was kind of OK ... if I didn't move. If I did move ... ouch. We had an early dinner of Lloyd's ribs, rice and salad. I do love ribs! A constant diet of ibuprofen every 4 hours plus a couple of ice packs helped dull the pain.

Anyway, I do like to run trail ... but trails do have their risks! Trust me ... I know!!

Sunday, 6/16/2013 to Saturday, 6/22/2013 - Medved 5K to Cure ALS & Airport 5K

I ran 7 times for 24.67 miles, 2 were warmups, 2 were cooldowns
I biked 1 time for 15.1 miles.

Sunday, 6/16/2013: 3 runs of 1.05, 3.15, 1.5 miles, 66F, 64% RH, a real light mist and a bit of breeze.

Christine's stomach didn't feel good so I went solo down to Frontier Field to run the Medved 5K to Cure ALS. I pulled into Kodak's Lot D around 7:45 with plenty of time to spare for the 8:30 AM start. I toyed with the idea of running a sub 20 minute 5K. How sweet would that be?

Garmin Connect Activity for Warmup before the Medved 5K to Cure ALS

I headed out for a really nice and easy 1.05 mile warmup run at 8:00 pace. I also did some strides before the  race. I lined up in my usual spot next to Bill Beyerbach about 5 yards behind the younger, faster runners. I saw a station wagon that had a timing clock in the back window so the lead runners could know their time.

The start!

Becky Duberry on her way to a 20:15

Bill Beyerbach on his way to a 20:41

That's me to the right. I recognized my Sehgahunda 2010 scar  and my blue RoadID.

I had remarked to Becky Duberry before the race that I wanted to draft off her so she could suck me into a sub 20 minute 5K. She laughed and said that it wasn't a guarantee to follow her. I started out fast and found Becky. I did stay with her for about a mile which passed in 6:24. I couldn't hold the pace and Bill Beyerbach passed me shortly after as did a few other runners. I continued running and gutted out the race. Miles 2 and 3 passed in 6:56 and 7:08. I knew that just seeing Frontier Field meant that I still had about 1/4 to 1/2 mile to go. I saw the timing clock in the station wagon click 20:00 just before I entered the back of Frontier Field so I knew that no PR was in sight. I emerged into the outfield warning track and ran hard into the finish at home plate, running a 6:30 pace.

Up ahead of me, Bill had run a 5K PR of 20:41. I congratulated him and made my way to some much needed water. I did OK. I ran a 21:26, 6:55 pace, link here. I was 2nd out of 26 in my M55-59 age group, link here. Bill and I went 1-2 in the M 55-59 age group, which continued our streak of him running faster the past 4 races (McMullen Mile, Fast and Furriest 10K, Dirt Cheap #3 and Medved 5K to Cure ALS). I did say to him that maybe I should start drafting him. He suggested that we both need to start doing some speedwork. I agreed since I just couldn't hold the pace that I wanted. I had no pain but my fitness wasn't there. I need to run smarter races and not start out too hot. I do remember that I had this problem last summer.

The good news is that we have 5 more Rochester Runner of the Year 5Ks going up (Airport 5K next weekend, Sodus Point Lighthouse 5K on July 4th, Bergen 5K on 8/10, James Francis / Andrea Kafahl 5k on 8/24 and Photo Finish 5K on 10/5). Lots of time to improve our 5K speed.

Garmin Connect Activity for Cooldown after the Medved 5K to Cure ALS

Bill and I made it out after the race for a really nice and easy 1.5 mile cooldown at 9:45 pace.

Later I enjoyed coffee, a bagel and watching the US Open for hours upon hours on Father's Day and then Game 5 of the NBA Finals between the Miami Heat and the San Antonio Spurs. My honey, Christine, had fallen asleep so dinner was leftover BBQ ribs and fries ... mmm!

Monday, 6/17/2013: 15.1 mile bike, 1:09:07, 13.2 mph, 73F, 57% RH, sunny, calm

Garmin Connect Activity for 15.1 mile bike along both sides of the Genesee River

I dilly-dallied but I really needed to get out. I wanted to do speedwork on Tuesday so I just hit the road and rode my usual both sides of the Genesee River route. My max speed was 23.5 mph down Chapel Hill Drive, 32.3 mph down Seneca Park Ave and 23.9 mph down Thomas Ave. Dinner was past 9 PM. My darling Christine cooked up a couple of bacon covered tenderloins ... mmm!

Tuesday, 6/18/2013: Rest day.

I could have gone out for a run but ... Christine and I had to kiss and make up after a bit of disagreement. Afterward ... we made it out to Pearlevision in Webster to pick up our new eyeglasses. We each got a set of indoor glasses and sunglasses. My first foray into lined bifocals is ... meh. When I read from a LCD that is 14" inches away I see a blur in either the top distance lense or the bottom reading lense. So I either have to live with it, look over my glasses or take them off. It's kind of frustating. The sunglasses are the same story. Looking out and driving is fine. Glancing inside the car yields a blur ... like looking at the speedmeter.

We watched Game 6 of the NBA Finals between the Spurs and the Heat. What a classic game! The Heat were down 5 with 0:28 to go,  tied it up and won the game in OT, 103-100, link here. The series will be decided in Game 7 on Thursday night.

Wednesday, 6/19/2013: 13.7 miles, 2:08:07, 9:21 pace, 66F, 35% RH, sunny, calm.

Garmin Connect Activity for 13.7 mile run on both sides of the Genesee River

I dilly-dallied around again before heading out around 6 PM for a much needed long run. Christine didn't blink when I told her that I would be gone for 2 hours ... sweet! I tested out the High Sierra hydration unit that I bought off of Buy.com. It is pretty minimalistic, has only one small pocket on the back, very light and was only $20. I settled into a very nice and easy pace for this run. My goal was nothing strenuous, just nice and easy miles. The first six miles were in the high eight minute pace. I slowed after I crossed the Genesee River on the O'Rorke bridge. The rest of my miles were in the high nine minute pace. My right Achilles did give me a twinge or two during the last several miles.

My darling Christine was cooking up bacon for her luscious BLTs ... mmm! Then we got caught up in watching John McClane in Live Free or Die Hard.

Thursday, 6/20/2013: Rest day.

Christine and I watched the decisive Game 7 of the NBA Finals between the San Antonio Spurs and the Miami Heat. What a game! The Heat won 95-88, link here. The game will haunt Tim Duncan and the Spurs for a long time, link here, as he missed 2 point blank shots to tie the game in the last minute. Then Lebron rose up and made the shot that won the game. Christine DVR'd it so I can watch it again.

Also, Abby Wambach of Pittsford broke Mia Hamm's women's soccer record of 158 goals by scoring 4 goals against South Korea in NJ, link here.

Friday, 6/21/2013: Rest day.

I developed a pain in my right leg up near my groin during Friday afternoon so I decided to stay in. Hopefully I will be able to run tomorrow. I was tired so I went to bed early. I slept through a fire truck coming to our parking lot to unlock a car door.

Saturday, 6/22/2013: 3 runs of 0.5, 3.07 and 1.7 miles

I woke up early around 6:30AM for the Airport 5K. I let Christine sleep while I got ready. I didn't know how I would feel but it was a race morning so off I went. I had never run the Airport 5K before ... soon I was there on the Scottsville Road side of the Rochester Airport.

There were some speeches by Maggie Brooks and Abby Wambach before the race.

Maggie Brooks speaking before the race

Abby speaking before the race

Garmin Connect Activity for Warmup before the Airport 5K

.But I did manage to get out for a warmup run. The weather was sunny and humid but there was a bit of an overcast and breeze at the start, 73F and 69% RH.



We lined up on the runway and Abby started us off. She rode in a convertible ahead of the lead runners. I started out in my usual spot beside Bill Beyerbach. This time I kept pace with him during the first mile. Wilt Alston said "Hi!" as he went by. Gradually Bill pulled ahead. I felt no pain in my right leg or right Achilles so I concentrated on my running, breathing and getting it done. One thing about this race was that we always could see the other faster and slower runners as we weaved up and down two runways.

Abby just before she sent us off.

The start!

Bill and I

Runners & walkers on the runway

I did OK. I finished in 20:50, 13 seconds behind the M55-59 age group winner, Bill Beyerbach. Wilt finished in 20:26. I was 56th out of 515, link here. My splits were 6:42, 6:56 and 6:48. I was second out of 14 in my M55-59 age group, link here. Bill has ran faster in 5 straight races now. He is really on a tear!

Airport 5K swag .. I got my bib autographed by Abby!

A great day ... just a bit hot and humid, though! All in all, I need to do some speedwork. I did feel more comfortable at race speed during this race.

Garmin Connect Activity for Cooldown after the Airport 5K

I went out for a cooldown run on the runway with Bill and Jim. We ran at a really nice and easy pace (9:30 ish) on the way out and a bit faster (8:30 ish) on the way back.

Christine and I just hung out the rest of the day. I remember watching a lot of DVR'd shows that Christine had set up: a repeat of Live Free or Die Hard, Planet of the Apes (the 2001 version with Mark Wahlberg) and Red.

Sunday, 6/9/2013 to Saturday, 6/15/2013 - Dirt Cheap #3

I ran 6 times this week, 19.6 miles, 1 was a warmup, 1 was a cooldown.
I biked 1 time this week, 15 miles.

Sunday, 6/9/2013: RBR of 3.5 miles run, 15 miles bike and 3.5 miles run

I woke up and had a great idea of doing an impromptu run-bike-run on a perfect Sunday morning, 66F, 64% RH, sunny and calm. So I hauled my Trek FX 7.2 out of the storage locker and locked it on the bike rack on the back of our car.

Garmin Connect Activity for 3.5 mile run - part 1 of RBR

I just headed out for a nice and easy run around the block, 27:09, 7:45 pace. I know this route though I haven't run it for a long while. I was sweating when I got done. I wished that I had thought of putting a towel out by the bike.

Garmin Connect Activity for 15 mile bike, part 2 of RBR

I wanted 15 miles on the bike so I went out on my both banks of the Genesee River course, 1:08:21, 13.2 mph, top speed of 30.7 mph. It had warmed up to 70F and the humidity had fallen to 56%. I am sure glad that I put a bell on my bike. I used it to warn walkers of my presence. I still need a rear view mirror either on the bike or on my helmet.

Garmin Connect Activity for 3.5 mile run, part 3 of RBR

My running muscles were stiff when I first set out for my second run. I was slower but I enjoyed myself. All in all, a great way to start the day! A shower, coffee, bagel and the Sunday Democrat and Chronicle was a great way to wind down.

Meanwhile up in the Adirondacks, members of the Fleet Feet Endurance team ran the Running with the Flies 5K at Long Lake.

Later, Christine made Beer Can Chicken along with homemade stuffing. She used Heineken as the beer. She  was a bit nervous since this was her first attempt, but ... mmm was it tasty! We watched the LPGA tournament from nearby Locust Hills off of the Golf Channel while we ate. The tournament was rained out on Thursday so the women played 18 on Friday, 18 on Saturday and 36(!) on Sunday. Inbee Park won in a three hole playoff with a birdie, links here and here.

Monday, 6/10/2013: Rest night

Well ... a "Honey-Do" night for sure. Christine ordered a DIY pantry from Target a couple of months ago. It had sat where we had put it by the door. Well ... tonight was its night for me to put it together. We have a very small kitchen and really have needed somewhere to put stuff. So ... I moved some boxes to clear a 24" wide space and started construction in the living room. It took 2 hours, a bit of muttering, a magnifying glass for the really small and cyptic instuction and some experience with previous projects ... but I "got 'er done"!

Before

Cryptic instructions and a well used magnifying glass

Finished!

Tuesday, 6/11/2013: run of 5.8 miles, 46:45, 8:12 pace, 68F, 73% RH, overcast, calm.

Garmin Connect Activity for Cobbs Hill speedwork

I needed speedwork so I headed down to Fleet Feet for my first Cobbs Hill speedwork of the season. I ran up to Cobbs Hill from the store at a nice and easy pace. I was really thinking about turning around but I ran on. The speedwork was 3 sprints of various distances. It looked like 100m, 200m and 400m with cooldowns. I ran 4 laps before I headed back at a nice and easy pace again. It was very humid so I was dripping wet with sweat when I was done. I even took a shower when I got home to cool off.

Wednesday, 6/12/2013: 3 runs of 2.29, Dirt Cheap #3 of 3.48 and 1.05 miles, 73F, 54% RH, sunny, calm.

Christine didn't feel like making it out early to Dirt Cheap #3 so I headed solo out to Bill Beyerbach's house so we could carpool down to Lucien Morin Park by MacGregor's for Dirt Cheap #3. We got there around 5:30 PM for the 6:30PM race.

Hanging out before the race

Garmin Connect Activity for Warmup before Dirt Cheap #3

I got out for a warmup run to warm up my legs and to check out the trail conditions. There were some slick spots but not too bad. I went out at 6 PM and got lost for a bit. Enough lost so I was wondering whether I would make it back to the Start in time. I found some much needed water and got ready to go.

And ... Gooooooooooo (an imitation of Boots starting the male runners off)! I started just behind Bill but let him go and settled into a steady trail pace. I wasn't trying to kill myself so I walked the hills I had to because the trail was too narrow and other runners walked the hills. I also walked the hills I needed so I could catch my breath. I encountered some slick spots but kept upright. I thought the trail wasn't the same as last year but still very similar with lots of up and down technical trails.

I did OK, I love to run races ... what can I say. I was 82nd out of 347, link here. I was 2nd out of 11 (behind Bill Beyerbach ... who is just killing it this year) in my M55-59 age group.

Bill Beyerbach coming into the finish

Cruising into the finish

Garmin Connect Activity for Cooldown after Dirt Cheap #3

Bill convinced me to go out for a 1 mile cooldown run by saying that it would help me recover. I was all about recovery so off we went. There wasn't much choice but to run up the Empire Blvd hill almost to Winton and back down with 105 feet of elevation gain.

Thursday, 6/13/2013: Rest day.

Friday, 6/14/2013: Date night.

Christine and I headed out to the White Birch Golf Course in Lyndonville to watch Jenn Suhr and others pole vault. When we got there the bar was progressively set at 9' 3", 10' 3", 11' 3", 12' 3", and 12' 9 as various women vaulted. Jenn Suhr came in at 14' 11", then cleared 15' 3". Then the bar was raised to 491 cm, which was 1 cm above the highest cleared in this season.

Jenn Suhr clearing 491 cm (16.1089')

Later, Christine used her smart phone to find restaurants on our way back and led us to the Lighthouse Restaurant in Point Breeze. We had a very good fish fry along with dessert. Mmm!

Saturday, 6/15/2013: 2 runs of 4 and 6.4 miles, 61F, 60% RH, sunny, calm.

I woke up around 6:30AM and just laid in bed and tried to get gumption to go for a run. Well ... I got up, out and down to the Blue Cross Arena by 7:45AM for the Relentless Forward Progress (RFP) bridges run led by Mark McArdle. It was basically a really nice and easy run to try to cross all the bridges between the U of R and Driving Park, 12 in all. I crossed some bridges and ran some roads that I didn't know existed.

Garmin Connect Activity for RFP - Bridges south of Blue Cross Arena

Garmin Connect Activity for RFP - Bridges north of Blue Cross Arena

Upper Falls

Lower Falls

Middle Falls

Later I headed out to Lyons to meet up with my brother Don to see my father at the Wayne County Nursing Home. Today was the Father's Day Car Show. Don rode his Harley ... err, retirement gift to himself, out.

 After, I met up with my youngest son, David, and daughter, Karen. They wished me a Happy pre-Father's Day. We enjoyed catching up. They also wished me luck in tomorrow's Medved 5K to Cure ALS at Frontier Field.

Meanwhile, out in MA, local runners Ron Heerkens, Jr and Heather Danielson were running the TARC. Ron finished the TARC 50 in 10:43:05 and Heather completed 75 miles of the TARC 100, her heart wrenching blog post of determination is here. Another blog entry from a runner named Thor is here.

Check out the mud!

The conditions were very muddy with water up to their knees and waist! Awesome!

Sunday, 6/2/2013 to Saturday, 6/8/2013 - McMullen Mile, Fast and Furriest 10K

I ran 5 times this week, 16.36 miles, 1 was a warmup, 1 was a cooldown.
I biked 1 time this week, 14.6 miles.

Sunday, 6/2/2013: Biked 14.6 miles, 1:08:54, 12.6 mph, 73F, 57% RH, 16 mph wind, no stops.

Garmin Connect Activity for Biking Out and Around the Neighborhood

Christine and I lazed around all morning and most of the afternoon. Eventually I brought her coffee and bagel in bed, lol! The weather outside was cooler but really windy.

I did get outside to check the air pressure in the tires of our car. They were all over inflated so I set them down to 32 psi. I also brought up our bicycles and checked their air pressure. Their tires were under inflated. I inflated hers to 50 psi and mine to 70 psi per their respective specs. My bike was all ready so out I went for a bike ride. It felt good to get a little exercise.

Monday, 6/3/2013 & Tuesday, 6/4/2013: Rest days

Sometimes you just need to take some time off. I was unusually tired after work on Tuesday night though.

Wednesday, 6/5/2013: 6.2 miles, 48:21: 7:48 pace, 64F, overcast, a bit of a breeze, no stops.

Garmin Connect Activity of 10K on National Running Day

I definitely needed a run especially on National Running Day. So I headed out on my usual 10K route. I started out a bit slow at 8:06 pace. Then I cranked it up a bit at 7:49, 7:48, 7:53, 7:34 and 7:41. I just cruised and concentrated on my running form. Run accomplished.

Thursday, 6/6/2013: McMullen Mile, 1 mile, 6:25, 50F, overcast, light rain.

Yes, it rained all day. Yes, there was a race scheduled. Yes, it was a Rochester Runner of the Year race. I think Christine thought I was crazy! But I am a runner ... so ... yes, I went solo to the McMullen mile down at Nazareth College. The check-in table was inside due to the rain. Most everyone kind of congregated inside the gym while we waited for our heat. I was in the third heat, the men's faster than 8 minutes and slower than 4:45 minutes. My last year's mile time was 5:52. I went out for two 1/4 mile warm up runs but I think I took them too early. I found that lane 1 on the corners was under a couple inches of water but the straights were not. I was not warmed up when I lined up for my heat in a light rain.

The gun goes off!

The end of lap 1

Trailing Tony Gingello

Bill Beyerbach finishing in 6:07

Kicking to edge Tony Gingello by 0.04s at 6:25.43

During the first half lap I almost needed a wiper to see from all the spray kicked up from the runners in front of me. I had some trouble getting my breath in the rain and wind. I tried the best I could and I did kick to pass Tony Gingello by 0.04 second during the last 100 yards to the finish line. My time was 6:25.43, link here.

I did OK. At the awards, I took third in my M55-59 age group, link here and Bill Beyerback took second. Due to a clerical error we actually took second and first, respectively. I stuck around to watch the elite men (Mike Kurvach won in 4:25) and women (Dana Buchanan won in 5:06), GVH Coach Reif's link here and a Road Kill Racing male elite's perspective here.

Friday, 6/7/2013: Rest day.

Just a usual rest night before the Fast and Furriest 10K on Saturday morning. Christine was a bit feverish and called it an early night. So I did guy stuff .. I watched the Military Channel, then The Last Samurai. Manly TV .... arrggh!

Saturday, 6/8/2013: 3 runs of 1.9, 6.26 and 1 miles during the Fast and Furriest 10K

Christine did feel better but decided to stay home and rest. So I headed solo down to the Verona Street Animal Society for my second running of the Fast and Furriest 10K. Last year I ran a lifetime PR of 42:59 in the 10K. The weather conditions were 57F, 94% RH, overcast and calm. It either a fog or a real light, light mist outside.

Garmin Connect Activity for Warmup before the Fast and theFurriest 10K

I got out for a long warmup run of 1.9 miles. I felt loose and kind of excited before the race.



I jumped to a good pace right away. I was ahead of Wendy Abbott and Bill Beyerbach and had a 6:54 first mile. I was running well and hit the next 3 miles at 7:13, 7:20 and 7:17. Then ... I tired a bit and mile 5 was a struggle at 7:31. First Wendy Abbott and then Bill Beyerbach passed me by. I kept Bill in my sights and righted my ship to a mile 6 of 7:12. I tried to catch Bill but finished 5 seconds behind him. He was really running well! Wendy sped to a third place women overall

All in all, I did OK. I finished 35th out of 233, link here. I was 4th out of 11 in my M55-59 age group, link here. I was almost 3 minutes faster than my Lilac 10K time of 47:41 two weeks ago. I am looking forward to the ALS race on Father's Day next week. Last year, I ran a lifetime 5K PR of 20:13. I know the course and hope not to tire like I did last year. I would absolutely love to break 20 in a 5K!!

Garmin Connect Activity for Cooldown after the Fast and the Furriest 10K

I went out for a cooldown run with Bill and Mark Heberger afterward. I rarely do a cooldown run but we just got to talking and running ensued. Later Mark schooled me on the advantages of racing flats. They do seem lighter and might make a difference in a race. I will have to investigate the pricing.

Meanwhile, out at Lyndonville's White Birch Golf Course, the second New York Invitational pole vaulting competition was held by our local Olympic gold medalist, Jenn Suhr (all photos from Facebook). I have got one more chance to make it out there on June 14th.

Meanwhile, out in Inlet NY some hardy Fleet Feet Endurance Team members rode their mountain bikes to the Black Fly Challenge, results of 508(!) finishers here.

Meanwhile, out in my hometown and old stomping grounds of Newark, 150 runners ran the Run for the Red 5K, link here. Judging from their times I would have taken my age group in this 5K. Though there are some hills in Newark according to my darling wife Christine that I would have had to run up ... the hill going out of the village on Route 88S comes to mind).

Later, Christine and I made it out so she could get her nails done at New Nails. She chose China Glaze's Winterberry as her nail color which is a favorite of mine! Then we headed out via the scenic route (we got a bit lost) to Aldi's in Webster for a bit of grocery shopping. Christine felt a bit out of sorts and went to bed early so supper was pizza and potato chips.