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!