Monday, 9/23/2013 to Saturday, 9/28/2013

I ran 3 times during these 6 days, 10.3 miles

Monday, 9/23/2013: Rest day.

I wisely took the day off from work. I had trouble walking around the apartment. OK, I moaned and groaned.

Tuesday, 9/24/2013: Rest day.

I went back to work. Going up and down stairs was a bit painful in the morning but it was just a mild discomfort in the afternoon. My left shin still smarted.

Wednesday, 9/25/2013: 3.5 miles, 33:14, 9:29 pace, 64F, 49% RH, dusk, calm, a bit of pain.

I was not a happy camper after waiting for 90(!) minutes for supper. If my darling Christine had told me how long supper would have been I could have easily gone for a nice and calm run.

Garmin Connect Activity for 3.5 miles around the block

But she didn't and I didn't think to ask when I came home. So I went out for a pissed off run into the gathering dusk. My left shin was still sore so I took it really nice and easy: 9:51, 9:31, 9:12 pace. I iced it a bit afterward.

Thursday, 9/26/2013: Rest day.

Friday, 9/27/2013: Rest day.

I saw a bump on my left shin when I took off my left sock. Weird! Did I knock my left shin at work and not realize it or are my socks too tight?

Saturday, 9/28/2013, 2 runs of 3.1 and 3.7 miles, 73F, 53% RH, sunny, calm

I needed to get out so I chose to run rather than stay in the apartment.

Garmin Connect Activity for A nice 5K out
Garmin Connect Activity for A recovery 3.7 miles back

I took it out easy and then ran faster for each split of the 5K out, 7:56, 7:45, 7:10, 6:25, total 23:31, 7:34 pace. I walked for a minute and then headed back with a nice recovery 3.7 miles back, 7:50 pace.

Later, I fired up Netflix and watched Andromeda Strain, a 1971 movie from back in the day. Still good after all these years!

9/22/2013, Rochester Marathon

9/22/2013: Rochester Marathon

0.5 miles and 26.2 miles, 53F, 84% RH, overcast at the start to partly cloudy at the finish, a west breeze that turned into a headwind.

Today was my second attempt at the Rochester Marathon. My first attempt was way back in 2008 when I posted a 4:29:37. 2008 was the year of the heat and humidity. My entire right side locked up during the latter half of that marathon. Maybe that was the reason that I have waited so long to revisit this distance and this race in particular.

Well, today dawned cool, overcast and breezy. So, the weather was on my side. I was up at 4:30 AM. I did last night's dishes and tried to wake up my darling wife, Christine, around 5:30 AM. We got ready and were out the door around 6:35 AM. Christine dropped me at the Blue Cross Arena where the race started 5 years ago. Then she headed up to the East Ave Wegmans to meet up with Bill Beyerbach. Bill was going to let her follow him to see me at various spots around the course.

All geared up and ready to go!

 Well ... the start was not at Blue Cross Arena this year! I looked around and backtracked some runners. I walked about 3 blocks north to where the race started this year. I was a bit nervous before the start. I used the Brooks Racing Team VIP Lounge (our private porta-potty) three(!) times before the race. I made my way up to the start quickly after the third time with just about 90 seconds to spare. Did I say I was nervous?

The VIP Lounge attendant and guard of the magic door

In between hitting the porta-potty up I did get out for a 0.5 mile warmup run to get my legs warm.

Garmin Connect Activity for Warmup before the Rochester Marathon

I lined up between the 3:30 and 3:45 pace group signs. I saw a guy from Newark that I knew, Chris Washburn, just before I started. He is a master of setting a pace and keeping to it. I remembered to start my RoadID eCrumb so my darling Christine could track me on her Android just before the start. We were off on time at 7:30 AM.

The start!

Miles 1-6: 8:12, 8:12, 8:10, 8:02, 8:01, 8:17

I just settled into a fast, but nice and easy pace. I moved ahead of Heather Danielson who was the 3:45 pace leader and settled into a fast groove. Out East Ave we ran. I saw Christine and Bill at the East Ave Wegmans at mile 3. I had a gel just before I saw them.

Just before the Wegmans on East Ave

East Ave became Fairport Rd. We passed Saint John Fisher College where my oldest son, Michael, went from 2002 to 2004 at mile 6. I cut in front of a woman at the Relay Exchange #1 to use one of the two portapottys. I apologized profusely when I exited and was soon back up to speed.

Miles 7-12: 8:35, 8:01, 8:20, 8:31, 8:20, 8:31

I had a gel at mile 8 just before the East Rochester High School water stop. I saw Christine and Bill around the mile 9 mark at Baird Rd.

Intersection of Fairport Rd and Baird Rd in Fairport

I entered the Erie Canal path at mile 9.5. The canal path was wet this year and better to run on than this summer when it was dry and dusty. I continued running well. The miles continued to pile up.

Miles 13-18: 8:20, 8:23, 8:31, 8:56, 9:13, 9:58

Somewhere on the Canal Path

Well ... I looked at my Garmin when I hit the 1/2 way sign. It read 1:48:25. I did some math in my head. I thought, "Wow, a BQ is possible if I run at least a 1:50:00 for the second half!" I saw Christine and Bill somewhere twice in this stretch ... miles 14 and 18 maybe? My muscles were starting to hurt but nothing specific yet at mile 14. My right hip started to hurt at mile 16. I had to resort to a run/walk for a couple of miles. I felt a little better and picked up the pace a bit.

The steady Chris Washburn in the white hat

I think Chris Washburn passed me around mile 18. Everything became a blur around this point.

Miles 19-24: 9:16, 8:44, 8:58, 10:05, 9:50, 9:47

Heather Danielson and her 3:45 pace group tried to collect me up around mile 19. I tried to stay with them for about 1/2 mile but couldn't. So ... 3:45 was out. Soon both hips started to hurt. Doing a run/walk was the only way I was going to finish. I exited the canal path at mile 22 onto the Genesee Valley Park path and then onto the U of R path.

Mile 25, 26, 0.2: 10:30, 9:53, 7:58

We finally got back onto a road, Exchange Blvd, at mile 25. I knew that 3:50 was out of reach.

I think this was taken on Plymouth Ave not far from the finish

Plymouth Ave, just before the last turn

Sprinting (as best as I could) to the finish!

I took some more run/walks as we came into Corn Hill and then just powered my way up the last 1/4 mile of Plymouth Ave and up to the finish at Frontier Field. I saw Bill and then Christine cheering me on as I made the final turn.

Ellen Brenner of Fleet Feet Sports ... the "Voice" of the Rochester Marathon!

I heard Ellen Brenner call out my name as I came to the finish but I really couldn't hear what else she said. I was concentrating on trying to break 3:52. I did and got my finisher's medal. I got knocked in the head by the woman who raised her arms in victory but I didn't fall. My chip time was 3:51:49 and my gun time was 3:51:59 ... which seemed a long time ago.

My well earned Finisher's medal!

The bling minus the tech shirt ... which I don't have two weeks after the race.

The aftermath

I was hurting. I hobbled over to the food tent and had some chocolate milk. I just hobbled around until Christine caught up with me.

Hobbling around afterward

I got a slice of pizza and sat down ... ouch! I was convinced to get a massage. The chiropractor did what he could with trigger point massage for 10 minutes. I was getting cold so Christine put a sweatshirt on top of me and went to get a blanket from the car. I changed into the sweatshirt. My fingertips turned white. I was chilled. I hobbled around some more. I went to the bathroom in Frontier Field before we left. My pee was a bit dark so I was a bit dehydrated. We went home. I hobbled up the stairs into our apartment and plopped down into the couch ... ouch! Soon I was catching up on Facebook and checking out everyone's stories. My eyes stung from salt on my face when I took my shower after I rested enough to get up from the couch ... about 3 hours later.

The stats

I did OK for the compressed training I did. I broke 4 hours like I wanted. I did set a 37 minute PR over 2008. I met my primary goal. A BQ would have been exceptional but finishing under 4 hours was great too.

Why did I slow? Maybe I needed new shoes. My Brooks Adrenaline GTS 13s had 460 miles on them. That could have affected my hips. Maybe I didn't drink enough water or have enough electrolytes. I did have 2 Endurolytes before I left this morning but that was it. Oh ... the stats. I finished 209th out of 603, link here. I finished 7th out of 30 in my M 55-59 age group, link here. Will I run the Rochester Marathon again? Most likely ... with better training, newer shoes and better electrolyte support.

Other people

I wish to thank Bill Beyerbach for letting my wife, Christine, follow him around so they could cheer me and other runners on.

Bill Beyerbach plotting his next move

I remember Charlotte on her bike yelling out my name about six times in the first 14 miles as she continually looped around on her bike. Charlotte was doing her volunteer duty looking after the runners for Fleet Feet.

Here are some news articles about the marathon, link here, and the half marathon, link here.

Other people had great days. Heather Danielson, who paced the 3:45, finished 2nd in her F35-39 age group with a 3:44:47 (talk about pacing!). Tim Dwyer won his M 50-54 age group with a 2:59:54 and Dan Giblin was third in this group with a 3:09:47. Wilt Alston ran a 3:45:34 and Chris Washburn ran a 3:47:29. Meanwhile, 1962 runners ran the Half Marathon. Wendy Abbot won her F35-39 age group with a 1:35:37. Charlie Andrews won his M 55-59 age group with a 1:21:49 and Mark Herberger placed 3rd in 1:38:33. Jeanne Herrick won her M 60-64 age group with a 1:56:42.

All in all, a long and great day!

Sunday, 9/15/2013 to Saturday, 9/21/2013

I ran 4 times this week, 21.3 miles

Sunday, 9/15/2013: Rest day ... and a not so fun day.

A few months ago my darling Christine had bought me a Groupon of a two night stay at Michael's Inn in Niagara Falls, Canada. We chose today, Sunday and tomorrow as the days. Well, we got up and out in nice fashion. Christine surprised me when she was suddenly ready and rushed out from the bedroom to the car. I quickly scooped up the laptops and my running gear and off we went.

We arrived at Michael's Inn just after 3 PM. Well ... as I was getting our stuff out of the car I thought that something was missing. When I got up to our room I asked "Did you bring my suitcase out of the bedroom when you rushed to the car?" ... or some words to that effect. Well ... my suitcase was back in Rochester. So ... I just left her in the hotel room and went back to get it. Which is a full 90 minute trip back to Rochester and then another 90 minute trip back to Niagara Falls plus time crossing the US-Canada border.

On the way back I did listen to the Buffalo Bills - Carolina ... game on WCMF. It was a nail biter and I was on I-490E by Chili Center when the Bill pulled out a miracle finish to win 24-23, link here. I honked my car and the trucker next to me thought I was crazy! I chowed down a bit, scooped up my suitcase and some glasses and was off back to Canada.

I got caught in traffic at the Peace Bridge in Buffalo for a while and then had to navigate on the QEW up to Niagara Falls before I could rejoin my darling Christine. I was not in the best of spirits ... OK, I was not a happy camper. One would even say I was pissed. We went out in a light mist to have a horrible and expensive couple of burgers at Planet Hollywood. Then we went to sleep in separate beds. Our room did have two full beds and we used them on both nights.

Monday, 9/16/2013: 2 runs of 10 and 1.5 miles, 54F, 94% RH, overcast, light mist.

I was wired to wake up early so I was up by 7AM. I got dressed and out for a 10 mile run by 7:30 AM with no breakfast. I did bring a hand bottle of water.

Garmin Connect Activity for 10 mile run on the Niagara Parkway

I looked at a Google map before I headed out and decided to head north up to and past the Horseshoe Falls and stop on the way back for pictures. It was pretty quiet and peaceful on the run. I did bother a lot of seagulls who were near the path by the river.

The Horseshoe Falls in the background

Farther away from the Horseshoe Falls

The America Falls

Garmin Connect Activity for 1.5 mile cooldown back to Michael's Inn

After I got done taking pictures by the Horseshoe and American Falls I got my stiff legs back in gear and took a nice and easy run back to Michael's Inn. I was almost over my mood of yesterday and tried to be nice to my darling Christine.

Christine and I had a tough time getting up and out but we had to search for breakfast. We took our car up Clifton Hill onto Ferry St. We passed a Hooter's on Ferry St and then pulled into a Wendy's. I remarked that Wendy's was "too safe". Christine said that it was my 56th birthday and that Hooter's would be her treat. So back we went to Hooter's and both had their unlimited wings. Our server, Shannon, was very friendly and made us feel at home. We moved to a better table closer to everyone and had a blast.

Our server, Shanon, was the brunette on the far right

A good morning run and the well wishes of the Hooter's servers helped us head back to Michael's Inn so Christine and I could kiss and make up. Later we headed out to see some sights. We walked down to the Maid of the Mist first. It was Christine's first time on the Maid of the Mist. You do get pretty close to the Horseshoe Falls. There was a lot of wind and water! The pics hopefully show that.

Walking down to the boat

The American Falls

A close up of the Bridal Veil of the American Falls

Approaching the Horseshoe Falls

Looking to the right

The phone was covered by mist!

Looking to the left

Going back to the American Falls

Ditto

A rainbow video

Christine and I heading back

The American Falls on the way back

Then we walked down to the Horseshoe Falls.

But first the American Falls

A great shot of the Horseshoe Falls

This bird would have made a bundle if it had a tip cup! Everyone was taking pictures of it right by the edge of the Horseshoe Falls.

A 180 degree from the Horseshoe Falls edge

Christine and I by the edge of the Horseshoe Falls

Other people were honeymooning up here as well

A double rainbow!

Then we took the car up to the Floral Clock.

The Floral Clock

We found a "bear" in Niagara Falls!

Tuesday, 9/17/2013: Shopping and travel day.

We checked out of the Michael's Inn around 11 AM and headed up Clifton to eat at a Denny's. Food here was a bit expensive too. Then we continued up to Canada One Outlets with 40 stores to wander around in. We did wander ... women's clothing, shoes, suitcases, athletic wear, electronics. I did like going into the Salomon Outlet store. I picked up a running pack with a lot of pockets for 50% off. 

My new Salomon vest

By the time we got out of there it was 2:45 PM and we didn't have time enough for the Butterfly Conservatory ... next time I guess!

We just headed home, collapsed after we made up the stairs with all our luggage in one trip. Later I went out for supplies and pizza. Zzzz!

Wednesday, 9/18/2013: Rest day.

I really should have gone out for a little run but I was so beat after getting to work early and catching up on all that had happened over two days. Zzzz!

Thursday, 9/19/2013: 6.2 miles, 51:25, 8:17 pace, 74F, 54% RH, partly cloudy, calm.

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

Christine and I had a bit of nap before I headed out for a 10K taper run. I tried on my Salomon vest. It does have a lot of pockets but I was unimpressed with its water bottle holder on the right. It swayed a lot so I took out the water bottle that I had in it within a dozen strides. Hmm ... need to carry water.

Friday, 9/20/2013: Rest day, moving on ...

Ellen Brenner, co-owner of Fleet Feet, posted an interesting article on the Fleet Feet Beat blog, Mind over Marathon. Common sense tips about running and surviving a marathon. Hopefully I can heed some of them.

Saturday, 9/21/2013: Getting stuff done, gear run of 3.6 miles, 63F, 94% RH, light mist, calm.

My darling Christine and I do not like to get out of bed early on the weekend without proper reason ... like a race or travel. So ... by the time I got out around noon it had been raining or misting for a while. But I had to get out so ... I got my haircut, went to the Rochester Marathon Expo for bib pickup at the Jubilee Center on 2090 S Clinton St, Medved and BJ's. I picked up a pair of CW-X Stabilyx Ventilator Shorts at the Expo for $15 off. I picked up gels, a pair of black Belega socks and at Medved ... which does have better prices on some things and a different selection than Fleet Feet. I picked up groceries and got our tires rotated at BJ's.

I wanted to wear my new Salomon vest but I needed more water than a hand bottle so I took my bladder out of my Camelbak and put it in the biggest pocket of the Salomon vest. It fit like a glove. Then I loaded the side pockets with gels. I needed to take a gear run so I would know how everything worked together. So I put on my new stuff and headed out into the mist.

Garmin Connect Activity for 3.6 mile gear test run around the block

I tried to take it nice and easy but ... I don't do nice and easy on short runs. So ... I ran a 8:01 pace. I wish I could keep that pace up for a full marathon but I know I won't be able to it. I talked with Bill Beyerbach who ran with me on two recent long runs. He told me to start with the 9:00 pace group and stay with them with 6 to 8 miles and then pick up the pace. But ... I don't think I can do that. I will most likely make it up as I run along ... like usual.

Later, I started stalking the Virgil Crest 50 mile results page, link here. I wanted to see how Stacy Maier, Tammy Abbe, Mark Monachino and Don Palmer were doing. I found out that Stacy finished in 14:47, Tammy and Mark finished in 15:57 and Don dropped at 40.3. A long day in the rain and mud!

We went to bed at 10:30 PM with the alarm set for 5 AM. I wanted to leave at 6:15 AM to get into downtown Rochester around 6:30 AM for the 7:30 AM start. Just a wee bit nervous ... yes.

Sunday, 9/8/2013 to Saturday, 9/14/2013 - Dirt Cheap #6

I ran 4 times this week, 22.61 miles.

Sunday, 9/8/2013: Travel day from Cuyahoga Falls, OH

We slept in so we didn't get to use the pool or exercise room. We did stop for a bit of breakfast before we left the Country Inn & Suites in Cuyahoga Falls OH for the home of Christine's brother, Bill and his wife Patty in Ravenna OH. Brunch was at 10:30 AM. We saw her father, her niece Jamie and her husband Michael and their children John and Jordan; her nephew Michael and his wife Brooke and their son Mikey. Her daughter and son didn't make it to the brunch nor tell us of their plans. We enjoyed a brief visit with everyone. Then her brother took us on a tour of the Ravenna High School.  He was the Director of Building Operations when it was built 3 years ago. Very interesting with lots of high tech features like cameras and geothermal cooling and heating. We also looked at the new blue turf that was being installed at the football field. We were on the way back to Rochester by 3 PM and arrived back at 8:09 PM with a very brief stop at the Presque Isle Downs & Casino. Unbelievable that they have smoking sections in there!

Oh, the Buffalo Bills almost won but found a new way to lose to the New England Patriots, 23-21, link here. A stupid move was playing hurry up offense with 5 minutes to go with a slim 21-20 lead. A 1-2-3 and out gave the ball back to Tom Brady and the Patriots with plenty of time to go down and kick a winning field goal ... which they did with 5 seconds to go ... game over.

Monday, 9/9/2013: Coulda, shoulda but didn't ... rest day

My darling Christine bought me a Garmin Forerunner 310XT as a combination birthday and Christmas present. I had a bit of trouble loading the drivers onto my laptop So by the time I had it all set it was almost dark and I passed on a run.

Tuesday, 9/10/2013: 6.2 miles, 50:29, 8:08 pace, 90F, 59% RH, hazy, humid, calm.

Garmin Connect Activity for 10K around the streets of Irondequoit

The weather turned hot, hazy and humid during the day so by the time I got out for my run it was really hot and humid. I wore my new Garmin Forerunner 301XT. The first 5K was a fast 7:48 pace. Then I got a little hot and thirsty on the second 5K and stopped for three gulps of water so the second 5K was a slower 8:29 pace. I was drenched with sweat after I stopped. When I threw my new 310XT next to my laptop it automatically uploaded to connect.garmin.com. Runningahead.com worked but dailymile.com didn't work. I emailed dailymile.com for help and found that if I take out my flash drive that it would work.

Wednesday, 9/11/2013: 2 runs of 0.85 and 3.56 miles, 84F, 68% RH, hot, hazy, humid, calm.

Christine wanted to go to a book discussion at the Irondequoit Public Library so I dropped her off before I went down to Dirt Cheap #6 at Lucien Morin Park. The plan was for me to run the race and then pick her up afterward.

It was hot, hazy and humid but when I am signed up for a race ... I race. I got there about 5:20 PM and parked in the super secret parking spot for Brooks Racing Team members behind Bay Front Restaurant. It was just a short walk over to Lucien Morin Park next to MacGregors' on Empire Blvd.

Garmin Connect Activity for Warmup before Dirt Cheap #6
Just a nice, easy and sweaty run before the race to get the blood pumping.



What can I say about racing? Besides it's what I do no matter the season. Anyway ... I started out fast but under control.

The mens start

Running next to Jim McLaughlin ... for a couple of seconds before he disappeared ahead.

I jumped ahead of Bill Beyerbach just before the single track began. He passed me back just after one mile. I tried to keep up with everyone but had to take strategic power walks up some hills when I had to. So some guys did slip by me. I just tried to keep up with the person I was behind. I wasn't trying to pass too many people but did when I felt I was being slowed down. I also didn't want to do anything stupid like get hurt ... which I didn't. There wasn't any chatter in my group except when we had to pass.

Running up the second to last hill before the finish

I finished the course in 3.56 miles, 37:06, 10:25 pace. I was dripping with sweat when I got done just like everyone else. But still ... a great night to run! I was 35th out of 247, link here. I was 2nd (35 seconds behind Bill Beyerbach) out of 10  in my M55-59 age group. Bill also won the Dirt Cheap series in our M55-59 age group.

Thursday, 9/12/2013: Rest day.

An interesting tidbit ... Patrick Stewart aka Jean-Luc Picard of Star Trek The Next Generation (among lots of other roles) wed his 4 year girlfriend Sunny Ozell, links here and here. The marriage was officiated by his long time friend, Ian McKellen aka Gandalf (among lots of other roles). Another tidbit is that Patrick is 73 and Sunny is 35. They do seem happy!

Friday, 9/13/2013: Rest day.

I got word from the Wayne County Nursing Home that my father had had a episode and was sent to the Newark Wayne Community Hospital. Soon my brother in Syracuse, Don; my sister in Lexington KY, Diane and I were all calling each other to find out more. Diane was able to find out that he was dehyrated, had a mini-stroke and a heart attack. He was going to be at NWCH for a couple of days to be checked out.

Saturday, 9/14/2013: 12 miles, 1:39:50, 8:19 pace, 50F, 88% RH, overcast, a slight breeze.

I got up and out just before 8 AM for my last(?) long run before the Rochester Marathon. It was 50F so I didn't know what to wear for a bit. I settled on my Brook short tights, Brooks racing team t-shirt, Brooks racing team arm warmers, light gloves, hat and Zensah socks.

Garmin Connect Activity for 12 mile run around the streets of Irondequoit

I was surprised how cool the light breeze felt but soon warmed up. I forgot my water and IT support bands but I didn't go back and get them. So I concentrated on nice smooth strides and just running nice and easy. My pace was 8:03, 8:14, 8:14, 8:23, 8:08, 8:19, 8:22, 8:23, 8:27, 8:27, 8:28 and 8:22. I was pretty steady. I hope I can keep my pace this steady when I run past 12 miles and continue on for 14.2 more miles.

I woke up my darling Christine and each had a mug of coffee and a bagel. We read the paper and plotted our day. Our plan turned out to met my brother Don at the NWCH to see my father. He seemed in fine spirits. We had a nice visit. Afterward we saw my daughter, Karen, in Newark and my youngest son, David, in Palmyra before heading back up to Rochester. A long day.

Sunday, 9/1/2013 to Saturday, 9/7/2013

I ran 3 times this week, 49.3 miles
I did not bike this week.

Sunday, 9/1/2013: Rest day.

My darling Christine and I got up and out for once. I had a Groupon for half off a kayak rental for 4 hours down at Genesee Waterways Center so off we went. We got down there around 2:15 PM. The day was a bit overcast and warm. We chose a double kayak. Christine sat in back. I sat in front. We were off on the Genesee River with about 30 seconds of instruction. We had never been in a kayak so ... we didn't do so well at first. We were going in circles, getting each other wet with out paddles and clacking our paddles for at least the first half hour. We did have moments when we actually went straight and made it upstream to past where the Genesee River and the Erie Canal met and upstream across the U of R Interfaith Chapel a couple of times. We got with 50 feet of a blue heron and some ducks. We had fun but we think that next time we will rent separate kayaks since we both got each other drenched.

We went home to change and then we were off again down to Silver Stadium to use the free tickets that Bill Beyerbach gave me. It was the second to last game of the season. We spent about a third of the game on the 3rd base line deck eating and chatting before we took our seats. We got a bit sprinkled on but enjoyed that the Redwings beat the Scranton/Wilkes-Barre RailRiders 3-2, link here. The Redwings made it exciting ... the RailRiders had men on first and third with two outs before Bobby Wilson struck out looking to end the game. We high tailed it home since there was lightning in the sky ... no rain fell where we were until later while we were asleep.

Monday, Labor Day, 9/2/2013: 20.1 miles, 3:09:49, 9:27 pace, 70F, 88% RH, overcast to sunny and back, calm.

Garmin Connect Activity for 20.1 miles around the streets of Irondequoit

I got up and out by 7:40 AM to approximate the conditions of running the Rochester Marathon in three weeks. I had decided to run 20 miles by just running my normal 10K loop three times and a bit more. I was not pleased by the heat, humidity and sun. I just tried to take it nice and easy. I took off my tech top at mile 5. I was already doing a run/walk. I had a discussion with myself at mile 11 as to whether I was going to continue or not and also whether I was going to drop from the full to the half marathon. I continued on after I decided that I would see how this run went. I got the run done and walked it in after I got to 20.1 miles. I was beat but I got it done. Hopefully it will be cooler for the Rochester Marathon in three weeks.

Tuesday, 9/3/2013: Rest day. Moving on ...

Wednesday, 9/4/2013: 13.7 miles, 2:00:36, 8:48 pace, 75F, 54% RH, overcast, a bit breezy.

Garmin Connect Activity for 13.7 miles around the streets of Irondequoit

I went out for a "let's find my marathon pace" run on two loops on my usual 10K loop. I wanted to find the long run pace that I can run for a long time. I think I did. It seems to be around a 8:30 to 8:50 pace. I did like the weather for this run. Hopefully, the weather will be similar or cooler in two and a half weeks.

My darling wife, Christine, made her luscious BLTs as my post run supper. Yum!

Thursday, 9/5/2013: Rest day. Moving on ...

Friday, 9/6/2013: 15.5 miles, 2:15:54, 8:48 pace, 70F, 40% RH, partly cloudy, calm.

Garmin Connect Activity for 15.5 miles around the streets of Irondequoit

I needed to get out for what I think will be my last long run before the Rochester Marathon. So ... I hit my usual 10K route up for 2 loops and then tacked on a 3.5 mile loop around the block. Result ... sweetness! I just ran in the groove at a nice and easy gait. I started a little faster like usual but slowed after 5 miles or so. I felt really good and even took my first Gu while I slowed to a slower run. I took my second Gu while I walked. But it's all good. I think I will switch back to Gels though since I think they are easier to get out of their packets while on the run along with being easier to swallow. I didn't charge up my light before I headed out so I had to be a bit careful running on the last loop in the gathering dark. But no trips, no troubles. If I had a headlamp I would have gone for another loop.

I also helped with the laundry. What's a couple of more trips up and down stairs to the basement after a 15.5 mile run?

Saturday, 9/7/2013: Travel day to Cuyahoga Falls, OH

Christine and I am not early travel people. Plus a couple more loads of laundry needed to be done. So we didn't set out out 1:10 PM and got out to the Country Inn & Suites in Cuyahoga Fall OH at 6:30 PM. Next up was supper. We got our laptops on wifi and selected the Brick House Tavern and Tap about 1/2 mile away on Howe Ave for supper. We sat on a couch and had lots of TVs to look although the atmosphere was noisy and distracting. I had the 1/2 rack of baby back rib and Christine had the prosciutto wrapped meatloaf. We shared an apple cobbler for dessert. It was OK but a bit pricey. Next time we will eat elsewhere since there were a lot of choices on Howe Ave. Back at the hotel I multitasked by watching Salt on the wide screen TV and watching the Buffy The Vampire Slayer episode called The Harvest on Netflix off my laptop. I thought about reading a book too ... lol.

Sunday, 8/25/2013 to Saturday, 8/31/2013 - Dam Good Train Race & Summerfest 12K

I ran 5 times this week, 45.66 miles.
I did not bike this week.
I ran 154 miles during the month of August, 33 runs during 31 days, 4.7 miles/run (numerous warmups before and cooldowns after races)
I also ran 10 races during the month of August, 34 so far in 2013.
2013 to date, I ran 817.4 miles, 148 runs in 239 days, 5.7 miles/run.
I biked twice during the month of August, 50.2 miles.

Sunday, 8/25/2013: 13.6 miles, 2:15:15, 9:57 pace, 64F, 77% RH, sunny, a nice breeze.

Today was race 4 in 5 days, the Dam Good Trail Race down at the Letchworth Dam. Christine and I awoke around 5:50 AM and were out the door at 6:36AM. We were down in Mount Morris at 7:30AM with plenty of time to stop at the remodeled McDonalds for a couple of large coffees with 3 creams to do. So we were there in plenty of time. The weather conditions at the start were sunny, temperature in the mid 50s with a nice breeze.

The start ...

Just after the start ...

I chose not to go out for pre miles and just stretched and bided my time until the race started. The course was basically an out and back with a small loop at the end. Of course, I went out too hard and had a first mile of 8:30 pace ... but it felt good so I went with it. I walked a portion of the big hill at mile 2 and let a few runners by. I slowed and adjusted my speed. I had a Gu at mile 4 to maintain my speed and another just before the turnaround at mile 7.

This is somewhere during the first couple of miles judging from the terrain and the red tape

Ron Herkeens Jr was sitting across a gulley as I came up and scared me when he said, :Hi Doug".

I was running pretty well so I started to pick off some runners that had passed me. I started to see familiar landmarks and held my speed. I had another Gu at mile 11.5 and really wished the race was over. But ... there were two more miles to go! I gutted it out and finished in 2:15:15. When I stopped I realized that it had gotten a lot hotter by 10:45 AM. It was close to 80F.

My latest Dam Good medal

The legendary baked goods afterward ....

Digging into the prize bin ...

The post race food at this race is legend: pizza, lots of fruit with lots of baked goods. I tried not to eat too much ... but maybe didn't. I enjoyed talking to lots of fellow runners while we waited for the results and awards. I won a prize at the post race raffle and chose a $15 gift certificate to RoadID. I have run this race 4 out of its 5 years and won that prize twice.

About a month ago, I kicked up some money to a Kickstarter.com fundraiser to help produce The Lonely Ones new studio album, link here. I know the bassist/runner in this band, John Muoio. The Relentless Foward Progress running group kicked in enough money to receive a free house concert. Well, tonight was the night over at Kathy Reardon's house. We went over for dinner and to hear "The Lonely Ones" play in concert, links here and here.

The Lonely Ones plugged

The Lonely Ones unplugged

John Muoio picking on his guitar

It was an enjoyable evening. "The Lonely Ones" played amped and also unplugged when they had audio problems.

Monday, 8/26/2013: A well deserved rest day. I should have went to bed early but didn't.

Tuesday, 8/27/2013: 6.2 miles, 47:59, 7:45 pace, 79F, 74% RH, overcast, a bit of a breeze.

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

Christine and I both had headaches after work which hindered us for a while. Later I got out for what I thought was going to be a nice and easy 10K. Well ... I don't do nice and easy too well ... so it turned out to be nice and hard. The mile paces were: 7:49, 7:47, 7:42, 7:42, 7:49, 7:42 with a 7:13 over the last 0.2 miles. I was drenched with sweat when I got done.

Wednesday, 8/28/2013: Rest day.

I took the afternoon off so we could get our teeth cleaned and checked by the "running dentist", Randy Rietz. I found out that he had run 2.91 miles at last week's Dirt Cheap #5. Then I took my darling Christine to get her nails done. She picked a favorite color ... China Glaze's China Rouge. A very nice red. Later, she cooked up hamburgers. I take care of her and she takes care of me ... a nice combination!

Thursday, 8/29/2013: 10.7 miles, 1:30:50, 8:29 pace, 79F, 61% RH, overcast, calm as a bell

Garmin Connect Activity for Nice and Easy 10.7 mile run around the streets of Irondequoit

I had to get out for a run to continue my half ass training for the upcoming Rochester Marathon. Tonight I got out for a 10.7 mile run on my usual 10K route plus another half loop. I really tried to take it nice and easy. My paces were: 8:02, 8:09, 8:12, 8:15, 8:16, 8:34, 8:37, 8:47, 8:45, 8:56, 8:55. So my pace slowed down after I made the turn for the half loop. I could have sworn that I didn't slow down any. I do know that I was a bit thirsty. I didn't carry water or gel on this run so that could be it. I just wanted a nice and easy run. As it was it was a bit dark when I got in ... thoroughly drenched.

Anyone who knows me knows I am not a scientific runner by any stretch of the imagination. I just point myself and run ... usually it's fast not slow and not nice or easy. Well ... I do know that I need at least one 20 mile run before a marathon from what I have read. I plan on doing a 20 mile run on this Sunday or Monday at 7:30 AM. It is just three weeks out from the Rochester Marathon. I just plan on running my 10K loop three times. I plan on carrying water and gel with a reserve supply (hopefully chilled) in my car.

Friday, 8/30/2013: Rest day.

Just a normal quiet evening. Though we did shake things up a bit by watching our latest Netflix movie, "A Good Day to Die Hard". You just gotta love John McClane as he shoots up Russia!

Saturday, 8/31/2013: 2 runs of 1.5 and 7.46 miles, 75F, 83% RH, overcast, a nice breeze.

Christine couldn't get out of bed so I headed down to Mendon Ponds Park for my 4th Summerfest 12K. I got there in plenty of time for a nice and easy 1.5 mile warmup run at 8:21 pace.

Garmin Connect Activity for Warmup before Summerfest 12K



I was dripping wet after my warmup run so I knew the race would be a sweatfest. So I put on some BodyGlide before the start. I started out with a 7:08 first mile and was running well over the first 5K with a 23:08, 7:28 pace. The hills on this course are unrelenting with what seemed a constant up or down. I struggled with the humidity over the next 5K with a 26:30. I was trying but had to drop to a run/walk. Bill Beyerbach passed me during this stretch. I picked it up as I ran on Canfield Rd and turned onto Douglas Rd. I could see Bill ahead so I kicked it up and tried to catch him at the finish. I finished 9 seconds behind him at 59:23, 7:58 pace. My mile paces were: 7:15, 7:39, 7:30, 7:54, 8:29, 9:10, 8:05 with a last 7:01. We were both dripping wet with sweat as we compared notes. I learned that he had started about a minute late since he was running (pun intended) late getting to the race.

The 12K start on Douglas Rd

Bill Beyerbach sprinting into the finish, 59:14

I'm trying to catch Bill, 59:23

Bill and I talking after the race

Ellen calling out names as runners come into the finish ... I love to hear her voice!

Later I was announced as 2nd in my M55-59 age group behind Lawrence Taylor. I was really third behind Bill. Officially, I was 35th out of 350, link here. I was 3rd out of 9 in my M55-59 age group, link here. Measnwhile, there were 249 runners in the Summerfest 5K, link here. When I got home, I was amazed to find that I ran a PR today! I had run a 1:00:47 back in 2011. Sweet!

I keep track of my running in a spreadsheet like most runners. I noticed that I was at 147.8 miles for the month of August. So I absolutely had to go for a run again.

Garmin Connect Activity for 10K around the streets of Irondequoit

I headed out around 4PM for my third run of the day. I found that it had not cooled down any or gotten less humid. It was still 77F, 79% RH. I tried to take it nice and easy, I took a bit of a break at mile 4 for some water. I still ran a 8:09 pace though. I was drenched ... again(!) when I got done. But my mileage for the month was 154 miles so I definitely think I can put my feet up for the afternoon!

Later, my darling Christine and I went out to Salvatore's for a well deserved burger and fries. We wanted to see the Western New York Flash play the Portland Thorns down at Shalen's Stadium but it was not on Salvatore's TVs. Later I learned that Portland won 2-0 to take the NWSL championship, link here.

A long day!