Sunday, 12/14/2014 to Saturday, 12/20/2014 - Snow Cheap #1 and Reindeer Run 5K

I ran 3 times this week for 11.35 miles.

Sunday, 12/14/2014: A stone cold rest day.

No running for me today. My youngest son, David, wanted to go out to Newark for some reason (I think a girl was involved) so I picked him up in Scottsville and headed out. I dropped him off where he wanted, then proceeded to watch the rest of the Packers - Bills game with my oldest son, Michael. We were on the edge of our seats. The Bills offense sucked but got close enough to kick 4 field goals and the special teams produced a 75 yard punt return TD. Their defense was on fire. They made the #1 QB look flustered and picked off 2 passes. Still the Packers had the ball on their 9 with under 2 minutes with no timeouts and trailing 13-19. I, and I bet a lot of other people expected Green Bay to march down the field and score the winning TD with no time on the clock. Well, Mario Williams, who also blocked a Green Bay field goal attempt, swooped in on the pass rush on the first play and poked the ball out. The ball settled in the endzone. A Green Bay player other than Rodgers tried to pick it up. Safety! The Ken Stabler rule was evoked, automatic safety. The ball was punted back to the Bills. They ran out the clock and won 13-21; links here, here and here. They are still in the hunt (and need a lot of help) for a playoff spot, link here. Michael and I (and most of western NY) are still in shock. I picked David back up and dropped him back off in Scottsville after I took him grocery shopping at Wegmans. It was a crappy, misty evening and I didn't want my ex to cart him back in the dark.

Monday, 12/15/2014: Another rest day.

I will be carting my youngest son, David, home from work every night ... so every night this week will be a late night. We are still working on getting him another car.

A financial note: I got a call from ESL Fraud Detection. My ESL debit card had been cloned and then used in Uruguay and somewhere in Asia. Luckily, ESL declined the unusual debits and sent me the form to dispute any that slip through. Plus I will be getting a new ESL debit card. So ... who knows how it happened but if it can happen to me it could happen to you, dear reader!

Tuesday, 12/16/2014: 6.2 miles, 49:38, 8:00 pace, 41F, 93% RH, 5 mph SE wind, overcast

Garmin Connect Activity for A nice and balmy 10K

I needed to run so I got out there. I didn't want to run long since Snow Cheap #1 was the next day. I didn't check the temperature so I put on tights, a long sleeve tech, a short sleeve tech, beanie and heavy gloves. I struck up a nice and easy pace. Soon ... I was warm and toasty. The miles flew by. I think I could have gotten by with just short and a short sleeve tech. I would have shocked the drivers in the cars that saw me though! My splits were: 8:16, 7:53, 7:53, 7:53, 8:01, 8:05 and 8:03 over the last 0.2 mile. Nice!

Wednesday, 12/17/2014: 2 runs of Snow Cheap #1 and a 1.65 mile cooldown

It was a Snow Cheap kind of Wednesday so I headed down to Riley Lodge at Cobbs Hill Park for Snow Cheap #1. I hadn't run a Snow Cheap since 2012 but ... it all came back pretty quickly. It was cold and blustery night so I wore tights, a long sleeve tech, a short sleeve tech, Brooks jacket, beanie and heavy gloves. My Garmin was on Low Battery (it must have not been properly hooked up to the charger) ... so I knew it would die.

A shot before the race

I am to the left in in the Brooks jacket with the vertical stripe. I am talking to Bill Beyerbach to my right in the red jacket and GVH singlet just before the start.

I was talking to Bill Beyerbach when all of a sudden I heard Boots say ... "Gooooooooooooooooooo"!

Post by YellowJacket Racing. This link might go to a Facebook video of Boots at the start.

So ... I went from a standing start to running. It took a bit to get my breathing going and then ... hills. I walked the hills I had to so I could get my breathing under control. Up, down, over to and through the Washington Grove, back to the start. I was almost there when I heard Ellen say something about loop 1 ... so I knew it was a two loop race. I came through loop 1 at 17:18 So ... back out for loop 2. There was a light snow falling and the wind whipped in right into my face. It was difficult to see the ground, watch out for the usual rocks, roots, ice and branches around my head and arms. It was difficult to pass when I got up the energy but soon enough loop 2 was done in 17:43. I hit the chute in 35:01. I did OK, 55th out of 242, link here. I was 3rd out of 6 in my M55-59 age group, link here. Bill was second in our age group with a 33:26.

I met up with Bill and we went out for a 1.65 mile cooldown run up and down Norris Drive. The way back was into the wind ... chilling!

Thursday, 12/18/2014: rest day

Friday, 12/19/2014: another rest day

The usual "don't run the night before a race" day. Positive news on my youngest son, David, quest for a car. He had a choice between a 2014 Chevy Sonic LT buy and a 2014 Chevy Cruze LS lease. He chose to buy a white 2014 Chevy Sonic LT. He will pick it up tomorrow.

Saturday, 12/20/2014: 2 runs of 1.3 and Reindeer Run 5K, 28F, 74% RH, 4 mph WNW wind, overcast.

Today was my 57th and last race of 2014, the Reindeer Run 5K down at the Rochester Museum of Play. I was up early at 6:30AM. I like getting up an hour early before I leave. I putter around a bit and then have my usual pre-run bowl of cereal. A short 10 minute drive put me down about 50 minutes before the race to get a nice out of the way parking spot. It was a bit chilly so I was dressed in the usual tights, long sleeve tech, short sleeve tech, Brooks jack, beanie and heavy gloves. I met up with Chris O'Brien. Chris was getting ready at his Subuaru when he locked himself out. His valet key would not turn the iced up lock. I also met up with Prem Kumar. We all went out for a nice and slow warmup run, link here. It was a bit too slow for my taste since it didn't really warm me up. I decided not to ditch my Brooks jacket before the start.

Garmin Connect Activity for Warmup before Reindeer Run 5K

I lined up in my usual spot ... to the right and about 30 feet behind the start line.


And ... we were off. It was a bit congested at the start but I got into the clear after about 100 yards. You just gotta runners who want to run together 3 abreast. Anyway, I ran a pretty hot first mile of 6:43. I had a bit of trouble breathing the rest of the way.

The start!

Chris and Wendy (in the plaid skirt) just after the start

Prem (to my left) and I (I'm behind 280)

 I got passed by Chris and Wendy Abbot as we ran down Exchange Blvd. I was chasing Prem but never caught him. We crossed the Genesee River at the Ford St bridge and headed back on the river trail. We passed right through the homeless tent city (which would be bulldozed afterward, link here) as we passed under the Freddie - Sue bridge. Mile 2 passed in 7:13. We headed past the start line and made our way to the finish line behind the Museum of Play. I tried to pick it up a bit, mile 3 passed in 7:03. A sprint to the finish in 6:16 pace and ... I was done in 21:41. Not a great 5K for me but I did break 22 so it's all good.

I think this is heading down Exchnage Blvd

Heading down the home stretch to the finish

I congratulated Chris who finished in 21:06 and Prem who finished in 21;33. Wendy won her 40-44 age group in 20:35. I headed inside for a bit of post-race grub, a portion of a sub and a pint of water. I did OK, 90th out of 1522, link here. I was 5th out of 58 in my M55-59 age group, link here.

I had enough time to head home, take a shower and have a couple mugs of coffee before my darling wife, Christine, and I headed out to Bob Johnson Chevrolet to see my youngest son, David, get his first new car, a white Chevy Sonic LT. He had a hiccup of course. He had to drive back to Scottsville to retrieve his old registration before he could put on his own plates.

Then we proceeded out to my ex's apartment in Newark so we could all celebrate the 29th birthday of my oldest son, Michael. I finally met my ex's boyfriend, Tom. My daughter, Karen, was there. David showed up later since he had had trouble getting his car. We did the usual: ate cake and ice cream and sang "Happy Birthday".

Sunday, 12/7/2014 to Saturday, 12/13/2014 - 0 Degree Winter Trail Festival (WTF)

I ran 3 times this week, 29.15 miles.

Sunday, 12/7/2014: 13.1 miles, 1:46:16, 8:07 pace, 28F, 63% RH, 10 mph NNE wind, sunny.

Garmin Connect Activity for Clockwise Half Marathon

I didn't get out early in the morning but I did get out in the morning. 11:57AM to be exact. I dilly dallied as is my norm. I even had to eat an energy bar before I went out because my usual morning bowl of cereal had worn off. I wanted to do a half marathon today so I went out on my clockwise bridges route and then added extra on the east side of the Genesee River to get to 13.1 miles. Usually I can nail it so I can get to my mileage right in the parking lot of our apartment.

So I struck up a nice and easy pace and headed out. It was bright and sunny but the air had a bite to it. It was not too bad when you weren't going into the wind. Practically no one was out. I was heading out of the Turning Bridge Park on the west side of the Genesee River when two bicyclists came up from behind me. One of them said, "Hi, Doug". I thought it was Dennis Moriary from his voice but I couldn't be sure because they were all bundled up. It turned out that it was. He and his friend were halfway through a 30 mile bike ride. I continued onward as they rode out of sight. I took a gel break at mile 5.5 and a water break at mile 10. Onward. And ... done in 1:46:16, 8:08 pace. My splits were: 7:52, 7:56, 7:54, 7:46, 8:08, 8:59 (gel break), 8:11, 8;23, 8:06, 8:25, 8:00, 8:04, 7:48 and 6:51 over the last 0.1 mile. My splits were a bit faster earlier on the west side than the last east side of the Genesee River (kind of downhill versus kind of uphill).

Soon, I was in my sweats with a mug or two of coffee at the ready. My darling wife, Christine, and I proceeded to watch a bit of football. First up was the Colt - Browns game in Cleveland. The Browns ended up on the short end, 24-25, link here. Indy went down and scored a winning TD in the last minute. Next up was the Bills - Broncos out in Denver. The Broncos and the refs won, 24-17, link here. I say the refs because some of the calls were pretty poor. So, the Bills sit at 7-6 with a home game to Green Bay and two away games to Oakland and New England to close out their season. Another 8-8 season is staring them and their fans in the face.

Monday, 12/8/2014: A stone cold rest day.

Christine had a mammogram appointment at 3:30 PM. She called me just as I was got out of work and asked what were we going to do about supper. I told that as meaning that she didn't want to make up leftovers ... so we ate supper at Salvatore's on East Ridge about 1/2 mile away from our apartment. I had the 1/2 rack of ribs, fries and coleslaw while Christine had the cheeseburger and fries. We hadn't been there for a while.

Tuesday, 12/9/2014: Another ....  rest day.

Yes, I wanted to get out and f...... should have gotten out on the night before a snowstorm.

Wednesday, 12/10/2014: Yet another ..... rest day.

It snowed ... and snowed. There was at least 6 to 8 inches of snow on the ground when I got home. So ... I decided to stay in ... though I did think of using my new and virgin Dion snowshoes. I should have ... in retrospect.

Thursday, 12/11/2014: Yet, yet another .... rest day.

My youngest son, David, had a minor auto accident today. He was going to work at Loomis at 2PM so he was heading north on Scottsville Rd onto the I-390N onramp while he encountered ice ... with predictable consequences. He spun and smacked the guardrail hard. He called me ... so I went to pick him up. I saw his 2002 Ford Explorer on the opposite side of I-390 when I exited I-390S for the NYS Trooper office. He soon was taken there by a Monroe County Sheriff''s Deputy. He had a contusion on his right forehead where he hit the side door. He also complained about his left shoulder and left arm. I took him home and went back to work.

Friday, 12/12/2014: The rest day before a race.

I took the afternoon off to take my youngest son, David, to pay off the tow and storage at Gates Automotive. His 2002 Ford Explorer was totaled so we also met up with Cash 4 Cars so he sell it to them for cash. I took David back to my apartment so we could meet up with Cash 4 Cars again. Our 2000 Chevy Cavalier had been sitting in the parking lot since the end of March. It was too expensive to fix back then so we had dilly dallied in getting rid of it. My darling wife, Christine, was a bit sick and was not a happy camper when she had to come outside to make sure that we had taken everything out of the car and to sign the paperwork so she could get cash too.

David and I had a bit of early supper at Salvatore's (yes, again) before I took him home to Scottsville. Our next hurdle will be helping get another car for him.

Anyway, I was tired and just went to bed. I was snoring by 8PM.

Saturday, 12/13/14: 2 runs of 1 mile and 0SPF WTF, 34F, 86% RH, 9 mph W wind, overcast.

I was up at 5AM and just puttered and surfed the web until I started to get ready at 8:20AM. Today's race was TrailROC's 0 Degree Winter Trail Festival (between known as the WTF) down in Powder Mills Park in Perinton. It was around freezing so I wore my usual: tights, long sleeve tech, short sleeve tech, Brooks jacket, beanie and heavy gloves. I wore my regular New Balance road shoes and took my old Salomon Speedcross 3 trail shoes that I had just got screws installed to change into there. I got down to Powder Mills Park around 9:10AM in plenty of time for the 3 loop, 15 mile race start at 10AM. The 2 loop, 10 mile start was at 10:30AM and the 1 loop, 5 mile start was at 11AM.

I met up with Prem Kumar and we decided to hit the trails for a nice 1 mile warmup run at 12:00 pace, link here. There was plenty of time to talk to Mark Monachino (doing the 15 mile run) and Chris O'Brien (doing the 10 mile run). I ditched my Brooks jacket and decided to carry my 10 ounce hand bottle before the race.


And ... we were off! It was a 15 mile race but ... I started kind of fast anyway. It's how I roll.

This must be after the start when we were all bunched up - courtesy of I Am Lesher

Loop 1: Most of the 5 mile loop was very run-able with lots of flat with some up and down. The single track was OK to run on with just a bit of slipping and sliding. I adjusted my speed to let faster (and younger) runners by as needed. But ... eventually we found some steep hills that I walked up. Just after the aid station at mile 2.5 there was a long steep hill. Then after we got back to the same aid station there was a steep hill at mile 3 that had a handy rope ... that I used a bit. It was steep and slippery.

The rope hill - courtesy of I Am Lesher

A gorilla was in the woods - courtesy of I Am Lesher

More rolling hills ensued until loop 1 was almost done. I could hear the 11AM start of the 1 loop, 5 mile race as I was nearing the start/finish line. My splits were: 11:07, 10:43, 12:35, 13:45 and 11:33.

Coming over a rise - courtesy of I Am Lesher

Loop 2: The single track was getting matted down. I had to contend with passing slower runners for most of this loop. I was getting hungry so I had 5 doughnut holes (3 and 2) when I hit the aid station. I fell once onto my butt. I slowed a bit. My splits were: 12:49, 12:22, 15:13, 15:18 and 13:18.

Still running - courtesy of I Am Lesher

Loop 3: The wheels fell off. I was exhausted and out of energy. I walked a lot. I tried to convince myself to walk the ups and run the flats and downs but ... my run was a mere shuffle. The trail was packed down and felt like concrete. My knees hurt. I had another 5 doughnut holes (3 and 2) when I hit the aid station. I probably looked about as worn out and I felt. I used the rope to pull myself up the hill. It helped. I fell again onto my butt in the same spot. I got up to a shuffle for the majority of the last mile. My splits were: 15:26, 15:16, 20:45, 19:15 and 14:13.

The much anticipated aid station the we passed twice per loop - courtesy of I Am Lesher

Passing through the finish line, Eric Eagan on the left

And ... done in a long 3:34:10. Eric Eagan, the race director, high-fived me. I was beat! A woman at the finish asked me how I was. I might have looked a sight. I felt better in a couple of minutes. I waited for Prem to finish. He had just as much trouble as I did.

Prem coming into the aid station

There wasn't much food left in the lodge ... I had just half a bagel and some pretzels. But they tasted good.

Soon I was home. I stripped at the door. My darling wife, Christine, tried to help but I was too cranky to want help. I needed a shower. My fingertips were white from handling my wet gear. Soon I was warming up slowly under the hot shower. My fingertips were tingling and then my feet were tingling too (first time for my feet) as they warmed up. Both my heavy gloves and socks had been wet so I can see why. I took a hot bath and soon felt better. A couple of mugs of hot coffee were much appreciated.

I groaned most of the rest of the day when I deemed it necessary to move from the couch. My toes had slammed against the toe box of my trail shoes and were painful when I walked or even tried to put on my socks.

But ... my 15 mile WTF was in the books. Officially, I finished in 3:37:00, 34th out of 41, 15 mile results link here. Mark Monachino finished 10th in 2:53:55, Tammy Abbe finished in 3:27:49, Prem finished in 3:38:58. 

Sunday, 11/23/2014 to Saturday, 11/29/2014 - Race with Grace 10K

I ran 4 times this week for 27.16 miles

Sunday, 11/23/2014: 10.5 miles, 1;25:41, 8:09 pace, 50F, 62% RH, 9 mph SSW wind, overcast.

Garmin Connect Activity for A clockwise "round the bridge" run

I didn't fiddle around as much this morning and got out around 10AM for a nice and easy clockwise "round the bridges" run. A "round the bridges" run is head over the 104 bridge, north on Lake Ave, down through Turning Bridge, over the O'Rorke bridge, back on Thomas Ave to St Paul Blvd and home via the usual route. The route west of the Genesee is mostly downhill and the route east of the Genesee has some uphills.

I struck up a nice and easy pace and headed out. It was warmer so I wore shorts, calf sleeves, long sleeve tech, hat and high gloves. I carried a 20 oz water bottle and a vanilla HammerGel. I saw runners with winter gear on, lol! The early miles were nice. I took the HammerGel at mile 5.4 and then had a bit of trouble with my left heel. I soldiered onward with a few walk breaks and then just gutted it out. My splits were: 7:57, 7:52, 7:36, 7:31, 8:00, 9:01, 8:54, 8:11, 8:20, 8:09 and 8:13 over the last 0.5 mile.

Meanwhile some official and unofficial runs were going on. The Philadelphia Marathon (news link here) was being held. Tim Dwyer ran a 3:15:47 while Dan Giblin ran a 3:35:45. The JFK 50 Mile Run was held down in Boohsboro, Maryland. Here is a before and after picture of the 3 from Rochester (Steve Levitsky, Kathy Reardon and John Muoio who met up with Angie Kynaveza) who conquered the course plus a view of John's medal and well earned beer. Steve Levitsky wrote a race report in the Canandaigua Daily Messenger, link here.

The bottom pic is on the finishers (l-r): Steve Levitsky, Kathy Reardon, John Muoio and Angie Knyaveza

John's awesome medal and beer

Unofficially, the 2nd Rowe Half and Full Marathon was held. Also unofficially, the 12 mile (or so) Fleet Feet Rocnar was held between Fleet Feet Armory and Fleet Feet Ridgeway to celebrate the 3rd anniversary of Fleet Feed Ridgeway with cake and a sale (of course).

Monday, 11/24/2014: Rest day.

It warmed during the day to 70F in Rochester. A lot of snow in Buffalo melted and raised worries about flooding. The Bills did not disappoint their fans as they routed the Jets, 38-3, at their "home" game in Detroit, link here.

Tuesday, 11/25/2014: Another rest day

I guess I am not the only one that has had trouble getting the motivation to run out in the cold and wind. The Fair Weather Runner herself has trouble, link here. Her suggestions were: register for races (check, already signed up for 12 races in 2015 at last count), snowshoe (thinking about it), crosstrain (thinking about it) and accept the treadmill (trying not to). I do like her last suggestion ... run for pie!

I also helped my darling wife, Christine, haul in all her groceries from Wegmans. Thanksgiving is only 2 days away, you know.

Wednesday, 11/26/2014: The usual "don't run before a race" day.

I was really tired and went to bed at 10AM. I didn't sleep too well but at least I was in bed.

Thursday, 11/27/2014: 2 runs of 1.1 miles and Race with Grace 10K, 28F, 82% RH, 3 mph NW wind, overcast, a real light snow.

I was up early at 6AM so I had plenty to get ready before I left at 7:40AM for today's race, the Race with Grace 10K. Even so I forgot my wallet so I was glad that I had enough gas to get to the race and back. I got to the race around 8AM to get my bib and RwG long sleeve tech. I saw a lot of fast runners (Jmac, Karen Blodgett, Michelle Weiller, Mike Weinpress, Bill Sandow) since this was the last of 12 Rochester Runner of the Year race. I am locked in third with 48 points (6 third place finishes) in my 55-59 age group behind Wilt Alston's 49 and Bill Beyerbach's 52 out of 60 possible points. I would have to place first or second in my age group to move up ... probably not.

Garmin Connect Activity for Warmup before Race with Grace 10K

I got out for a nice and easy 1.1 mile run at 8:17 pace around the parking of the First Bible Baptist Church. I was warm enough to stash my Brook jacket in the Equinox. I wore my tights, a long sleeve tech, short sleeve tech, beanie and heavy gloves along with my New Balance 860 running shoes. I didn't carry a hand bottle or got to the bathroom just before the race (I wish I had). I was a bit chilled but refused to think about it.

I met up with Prem Kumar. He said that he had just signed up for the race this morning and was heading to Philadelphia right after the race. I lined up in my usual spot about 20 feet behind the line and off to the right. And ... we were off!


The race started smoothly with no issues. I moved up carefully past slower runners and let the race come to me. I hit the mile 1 mark at 6:50 which is OK for a 10K. I continued pushing for miles 2, 3 and to the 5K mark (6:57, 7:01 and 21:40). I had some issue during mile 4 (7:35) when I took 2 micro walk breaks to catch my breath. I recovered and continued onward. Wilt Alston passed me and I tried to keep on his tail. We had turned back on Manitou Rd and could see the police car where we turned back into the FBBC parking lot ... way off in the distance a mile away. I got with 10 feet of Wilt a couple of times but couldn't close enough to pass him back. Miles 5 and 6 passed in 7:11 and 7:17. I sprinted as best I could to the finish chute in 6:29 pace. And ... done in with 6.26 miles in 44:28.

Wilt Alston and I about 100 yards from the finish chute.

I quickly got a couple cups of water and then headed in to get some chocolate milk and a banana. I cooled off and looked at the result page. I didn't place so I headed home (actually, RwG goes 10% deep in the age group so I did win a $5 gift certificate to ). So, I did OK. I ran an official 44:29, 7:10 pace, 120th out of 1113, link here. I was 6th out of 65 in my M55-59 age group. link here. My splits were: 6:51, 6:57, 7:01, 7:35, 7:11, 7:17 and 6:29 over the last 0.2 mile. Here are the results for the West Side 30K (I ran the NCA 5K, the Finish Strong 15K and the Race with Grace 10K), link here. I was 4th out of 14 in the male division.

Other races were held on Thanksgiving, of course. The Webster Turkey Trot 4.4 mile run had 2318 finishers, link here. The Webster Turkey Trot 2.5 mile run had 2025 finishers, link here.

A quartet of "turkeys" from the Webster Turkey Trot

Turkey Trot Start

The Newark Turkey Day 5 Mile Run had 138 finishers, link here. Andy Ciaio went out and won his 45-49 age group in 35:40. He mentioned that it was a hilly course. I know from personal experience since I ran this race six times from 2005 to 2010. My darling wife, Christine, still reminds me of this race which she ran in 2009. I had told her that "Newark had no hills". Oops!

My darling wife, Christine, was busy cooking when I got home. A quick bath for her and a quick shower for me ensued before we shared a Happy Thanksgiving supper with my youngest son, David, who was up from Scottsville NY. Happy Thanksgiving to all!!

Friday, 11/28/2014: Rest day.

Saturday, 11/29/2014: Almost another rest day, 9.3 miles, 1:12:35, 7:48 pace, 38F, about a 10 mph wind

Garmin Connect Activity for A "better late than never" 15K

I did make it out for a much needed run after dark. Non runners wouldn't understand but I needed to get out there. So ... I stuck up a nice pace and headed out. I took a different route into the Flats north of my usual route but it was still a 15K. My splits were: 7:39, 7:40, 7:44, 7:44, 7:46, 7:41, 8:10, 7:49, 8:01 and 7:46 over the last 0.3 mile.

Christine and I cocooned all day before I got out ... some hugs and kisses were involved. She thought it was our anniversary and I didn't tell her until much later ... I didn't want to break the moment.

Sunday, 11/30/2014 to Saturday, 12/6/2014 - Freezeroo #1

I ran 3 times this week for 13.73 miles.

Sunday, 11/30/2014: Happy 2nd Anniversary!

My lovely wife, Christine, and I celebrated our 2nd anniversary. We didn't do much. I headed down to Newark to see my daughter, Karen, and oldest son, Michael. I enjoyed seeing Karen's cats, Boots and Hermonie, and catching up with her. I also enjoyed seeing Michael and catching up with him. I watched most of the first half of the Browns - Bills game with him before I headed back up to Rochester. I had DVRed the game so I watched the second half with my honey. The Bills fan in me was happy that the Bills won 26-10, link here. The Browns fan in Christine ... maybe not so much.

Monday, 12/1/2014: Another rest day.

Yada, yada, yada ... didn't run. I am in a much better mood when I run every other day. Well, both Saturday and Sunday on a weekend too.

My new winter coat arrived today from Duluth Trading. The coat is very warm and chuckles at the bitter winds of winter.

I found that my older brother, Don, posted something disturbing on his Facebook page. He had something that mentioned someone had passed away that he knew.

Tuesday, 12/2/2014: 9.6 miles, 1:17:10, 8:03 pace, 32F, 86% RH, 9 mph SW wind, light sleet to light rain.

Garmin Connect Activity for A "Gotta get out there" run

Yes, it was sleeting out. Yes, it was dark, Yes, it was a bit windy. But ... a runner has got to do what a run had got to do plus a run doesn't get done by itself. So I geared up with tights, long sleeve tech, Brooks jacket, Brooks beanie and my heavy gloves. Christine knew I needed to run. She does like it when I "eCrumb" her though ... that way she can track me. I bet she knows all my routes by now.

Anyway, I got out there. There was a light sleet out that reflected in my headlamp. I was a bit careful at first in case there was ice but there wasn't any so I struck up a nice and easy pace as I settled in on my usual 15K route. It actually turned out to be 9.6 miles. My splits were: 8:12, 8:02, 7:59, 8:16, 7:54, 7:53, 8:03, 8:04, 7:58 and 8:01 over the last 0.6 mile.

It's kind of interesting how my "usual" runs are getting longer and longer. I have been running at least 9 years now. My "usual" run has gone from 5 miles to a 10K and now to a 15K. This is pretty good because I have already signed up for 6 half marathons in 2015. I have found more to sign up for ... maybe.

I found out that Ron Ambrose, a lifelong friend of my brother, Don, had died of a heart attack at the Newark High School on Monday, 12/1/2014. I had met Ron a number of times over the years. I remember that he always had a smile on his face. My oldest son, Michael, who lives with his mother in Newark said he remembered hearing sirens on Monday afternoon.

Wednesday, 12/3/2014: Rest day.

Why and how can I lose things? I wanted to charge up my Black Diamond headlamp before I went to bed. But ... where is the charger? It was by the kitchen table plugged into a power strip before Thanksgiving. It got moved so we could load up the kitchen table with all the Thanksgiving food. Now ... it's missing! We live in a one bedroom apartment ... where could it go? Well ... some place where I can't find it! I did find another charger (not the right one) that fit so I could charge it. But I looked for about 90 minutes and didn't get to sleep until 1AM.

I learned that Ron's funeral service was going to be at Pusateri Funeral Home on Saturday with calling hours from 10AM to 12PM, a service at noon and internment at the Newark Cemetery afterward. My mother had her service at Pusateri's back in 2004.

Thursday, 12/4/2014: Work got in the way ... rest day.

I didn't get home until about 6:30PM and was not in the mood for anything but food and a beer.

I did something geeky at work. I went "old school" and upgraded the firmware of two networked HP Laserjet 4700 printers by command prompt and really "old school" and upgraded the firmware on another by FTP. You can upgrade the firmware on newer networked Lexmark printers by just clicking on the Upgrade Firmware link on their webpage.

Friday, 12/5/2014: Rest before a race day.

I don't like to run on the day before a race ... Freezeroo #1, a 5K race at the Northstar Christian Academy.

Saturday, 12/6/2014: 2 runs of 1 mile and Freezeroo #1 5K

My darling wife, Christine, and I had got to bed relatively early the night before so I was relatively well rested when the alarm went off at 6:45AM. I pressed the sleep bar three times before I got up. I let Christine sleep. I saw that the weather was a bit above freezing with a light mist of a rain. Joy ... but there was a race so I quietly got ready for Freezeroo #1 which was a 5K at the Northstar Christian Academy. I wore my CW-X tights, long sleeve tech, short sleeve tech, Brooks jacket, "lucky" yellow hat and my heavy gloves. I packed up a change of clothes because I was heading out to the Pulsetri Funeral Home in Newark afterwards.

I got over to NCA around 9AM, a good hour before the 10AM start. I got my bib and almost forgot the chip around my ankle to record my time. But I heard in my heard Ellen Brenner's voice; "No chip, no time" and I went back to get my ankle chip. I met up with Prem Kumar and saw the usual running friends: Andy Ciaio, Tom Butler, Bill Beyerbach, Bob Dyjak, Wilt Alston and the 81 years young Charlie Sabatine.

Garmin Connect Activity for Warmup before Freezeroo #1

I got out for a nice and easy 1 mile warmup run at 8:08 pace. The weather conditions were: 37F, 100% RH, 5 mph N wind with a real light mist. I ditched my Brooks jacket before the race.

I waited at the start line for a while and quietly got ready. I had run this course a number of times. I knew it was a turny and twisty out and back but you do see the faster and slower runners. It's not my favorite course but it was a race, I was signed up and so I raced, my 54th race of the year. And ... we were off!

Freezeroo #1 Start - courtesy of Alex Tong

Freezeroo #1 Start - courtesy of runnerpics.shuttlefly.com

I was up front and off to the right in my customary spot. I started off hot with the young bucks. I stayed with them for a 1/2 mile before I knew that I was running too fast. I backed off and let some faster runners pass me. I still ran a 6:44 mile and had a bit of trouble with the cold and humid air. I wanted to stop and walk but didn't. Prem passed me somewhere in mile 2. Mile 2 was at 7:09 pace. I didn't let Prem get too far ahead and slowly closed on him. I got even to him at mile 2.9 and fell back a bit and then passed him at mile 3, Mile 3 was at 7:01 pace. I put it full sprint mode and finished in 21:41, 6:56 pace, with the last 0.13  mile at 5:43 pace. Prem finished 3 seconds behind me at 21:44.

running4morefun's YouTube video, part 1 - I'm in the frame from 1:18 to 1:26


running4morefun's YouTube video, part 2 - I'm in the frame from 4:23 to 4:34

Sprinting for the finish - courtesy of Alex Tong

I did OK, 35th out of 150, link here. I was 1st out of 11 in my 55-59 age group. I watched Bill Beyerbach finish in 22:43, Andy Ciaio finish in 23:24 and Wilt Alston finish in 23:32 before I went inside for a quick bottle of water and a piece of bread. Meanwhile: Bob Dyjak finished in 26:06, Heather Ostrander finished in 26:35, Tom Butler finished in 28:19, Charlie Sabatine finished in 32:53, Amy Lord finished in 34:16 and Bill Murphy finished in 44:37.

I said my goodbyes, changed in the back seat of the Equinox and headed out to Newark for Ron' Ambrose's calling hours and funeral at the Pusateri Funeral Home. I met up with my brother, Don, and talked with him and some other people that I knew. Ron was a "Harley Man" so a lot of people in attendance wore their Harley gear including my brother. Ron had a open casket funeral and looked very nice. The funeral service was a bit profound with some good readings and a few funny stories of Ron.

I didn't go to the cemetery afterward but said my goodbyes and headed over to see my oldest son, Michael. We had a good time catching up ... even after only a week. I headed back up to Rochester but I made some stops to enrich the Rochester economy on the way. I bought a pair of Dion snow shoes and dropped off my old pair of Salomon Speedcross 3 trail shoes to have screws put in them for winter running at Medved. Here is what some people think of snowshoe racing, here and here. I also bought a pair of Salomon Speedcross 3 trail shoes at Fleet Feet Armory and a nice snow brush/scraper at Black's Hardware.



So it was an expensive week .. full of presents that I ... err, Christine, has bought me for Christmas, lol!

Sunday, 11/16/2014 to Saturday, 11/22/2014

I ran 2 times this week for 18.6 miles.

Sunday, 11/16.2014: A full rest day.

I thought about going to LA Fitness but that's as far as it got.

Monday, 11/17/2014: Another rest day

Technically, a "coulda, shoulda but didn't" day. I was tired from not getting much sleep on Sunday night and went to bed at 9PM.

Tuesday, 11/18/2014: Yet another rest day.

Well, this is getting old. I woke up at 5AM and thought about going out for a rare morning run but thought better of it when I realized that it was 18F and the wind was howling. I was glad I did when I went out at 8AM and found that the parking lot was a sheet of ice. The howling west wind off of Lake Erie buried areas south of Buffalo with up to 4 feet of snow. Rochester got a dusting, clear skies and lots of wind all day.

Wednesday, 11/19/2014:  Yet, yet another rest day.

This cold and windy weather in November has zapped my running mojo. It's way too early for this crap. I looked at my running journal. I have run when it's 3F in January but I couldn't get out the door when it was 20F and windy ... though the wind chill was probably below zero. I am just having trouble getting motivated to get out there and face the cold and wind.

Here is a Buffalo News story about "Snowvember", link here. A highly localized lake effect snow dropped 2 to 3 more feet in areas south of Buffalo. Unfortunately, 5 people have died in Buffalo.

Thursday, 11/20/2014: 9.3 miles, 1:14:09. 7:58 pace, 25F, 80% RH, 12 mph WSW wind, a real light snow

Garmin Connect Activity for A "getting back my mojo" run

I needed to run so I did. It was 25F and a bit windy so I wore tights, long sleeve tech, Brooks jacket, beanie and heavy gloves. I took it nice and easy. The main roads were clear and the side streets were a mixture of snow packed, a bit icy and bare. I was a bit careful but I wore my Salomon Speedcross 3 trail shoes so everything was all good. My splits were: 8:21, 8:01, 7:57, 7:58, 7:59, 7:52, 7:49, 7:56, 7:56 and 7:43 over the last 0.3 mile.

More news from Buffalo: the death toll is up to 13. The Jets - Bills game has been moved from Buffalo on Sunday at 1PM to Detroit on Monday at 7PM.

Friday, 11/21/2014: Rest day.

More news from Buffalo: the worry is about roofs collapsing and flooding with rain and warm temperatures up to 60F by Monday.

Saturday, 11/22/2014: 9.3 miles, 1:15:52, 8:09 pace, 37F, 41% RH, 11 mph SSW wind, a real light mist at times

Garmin Connect Activity for A nice 15K on the usual route

I dilly dallied on a Saturday morning like usual. I barely got out before noon for 15K on my usual route. I started at 11:58AM so it was technically a morning run. It had warmed up a bit. The main roads were bare and the side streets were a mixture of snow pack, ice and bare pavement. The only spot I really had to be really careful was for 3 icy patches on Fairview Crest. My Salomon Speedcross 3 trail shoes handled it ... so no problem. My splits were: 7:49, 7:54, 8:00, 8:25, 8:13, 8:13, 8:04, 8:25, 8:13, 8:21 and 8:05 over the last 0.3 mile. My legs were OK but didn't have the usual "get up and go" feeling.

Monday, 11/10/2014 to Saturday, 11/15/2014

I ran 2 times in 6 days, 20.3 miles

Monday, 11/10/2014: A needed rest day

Tuesday, 11/11/2014: Another rest day.

I really should have gone out since the high was 65F during the day and a "polar vortex" was going to descend the next day.

Wednesday, 11/12/2014: 9.3 miles, 1:14:11, 7:59 pace, 37F, 52% RH, 9 mph W wind, partly cloudy.

Garmin Connect Activity for A "Back in the Saddle" 15K

Yes, it was a lot colder. Yes, the wind was blowing. Yes, it was dark. But ... I am not a wuss so I went out running like I planned. I ate my usual pre-run cereal, geared up and got out there. I wore tights, a long sleeve tech, a short sleeve tech, Brooks beanie and heavy gloves. I wore my reflective belt and headlamp. I also brought a 20oz hand bottle for hydrating when I stopped. I struck up a nice and easy pace and held it no matter what aches my body presented to me ... and my body did try to get me to take the turn to do only 10K. But I continued onward for a full 15K of running goodness. Yes ... I ached a bit afterward but it was a good ache.

Thursday, 11/13/2014: Rest day.

The Buffalo Bills played the Miami Dolphins in prime time on the NFL Network so I followed them on nfl.com and my oldest son, Michael, was FBing me during the game. The Bills were up 9-3 going into the third quarter but ending up losing 9-22, link here. Yes, the Bill QB, Orton, missfired and had a bad game. But I did hear that the refs cost the Bills 9 points on a 40 yard "pass interference" play on a 3rd and 10 which ultimately gave Miami a TD and an intentional grounding flag in the endzone where Watkins went right and Orton flew left which have Miami a safety. So the Bills are pretty much irrelevant with a 5-5 record and all 5 losses in their division.

Friday, 11/14/2014: Another rest day.

Saturday, 11/15/2014: 11 miles, 1:28:15, 8:01 pace, 36F, 52% RH, 12 W wind, sunny

Garmin Connect Activity for A nice and easy clockwise bridges run

I usually am not a "jump out of bed and run" type of guy on a non-race Saturday morning. Plus I signed up for the Zero Degree WTF Trail run (15 mile version) on 12/13, the Freezeroo series (six road races between 12/6/14 and 2/28/15) and the Ontario Summit Trail Races (full trail marathon) on 5/30 (125 out of 150 slots are filled between the half and full).

So ... I got out just before 10AM. It was sunny and in the mid 30s so I wore tights, a long sleeve tech, a short sleeve tech, Brooks beanie and heavy gloves. I struck up a nice and easy pace and did a clockwise bridges run. That means that I ran down E Ridge, crossed the 104 bridge, went south on Lake Ave, went through the Turning Point Park, crossed the O'Rorke bridge, went up Thomas Ave, south on St Paul to Cooper to Seneca and home. I found that I run faster in that direction than counter-clockwise for some reason. It was a nice sunny morning and I enjoyed the run. Nice!

My honey had broken a nail so she went out to New Nails to get it repaired and then onward to MassageEnvy for a 90 minute massage. I did a bit of housework before I met her at Famous Dave's to use a Groupon that I had bought yesterday.

Mmm ... I had the 1/2 slab of ribs and Christine had the beef brisket! Did I say Mmm?

11/8/2014 - 11/9/2014 - Dirt Cheap Stage Race

I ran 5 times during the Dirt Cheap Stage Race,  miles.

This was my sixth running of the Dirt Cheap Stage Race (DCSR). The DCSR is three races over two day. Race #1 at 9AM on Saturday is a 3.1-ish mile race set out on Pond Rd with runners going out in a time trial every 5 seconds. Race #2 at 1PM on Saturday is a 4.7-ish mile race set out at Devil's Bathtub on the usual Dirt Cheap Trail Race #4 course. Race #3 at 9AM on Sunday is a 11-ish mile race set out at Stewart Lodge that meanders throughout Mendon Ponds Park (MPP).

11/8/2914

I accidentally set the alarm for 6AM instead of 6:45AM so I just laid in bed trying to get back to sleep ... to no avail. My wife, Christine, was already up. She had not slept since 1AM due to her insomnia. I did the dishes from the previous night and then ate my customary cereal with banana along with juice. I looked at the temperature (34F, overcast with a light wind) ... I decided on tights, a medium weight long sleeve tech, short sleeve tech, Brooks jacket, beanie and heavy gloves. Since I was going to be gone for both the first race at 9AM and second race at 1PM I brought along a change of pants, short sleeve tech, 2014 Sehgahunda hoodie, socks and road shoes. I headed out at 8AM for the 20 minute drive down to MPP.

There were a lot of people on the roads in MPP since both No-Bo and HFM were meeting down there. The beach parking lot and both the access and egress roads were full of cars. I checked in at Stewart Lodge and then headed out to the DSCR #1 venue. I had to park about a 1/4 mile away from the race start so I got there about 15 minutes before the race started. I did run up the trail for about a minute and so I didn't really take a mile warmup run like I usually do before a race. I ditched my Brooks jacket before the race. The race conditions were: 36F, 75% RH, 7 mph S wind and overcast.


And I was off! I can't say "we" since it was a time trial start. The Golden Bib runners started first. I was first, then Daniel, then Chris O'Brien, and then Mark. Then it was runners in numerical order. I was in the lead for about 15 seconds before Daniel passed me. I was not running too well since the first 1/2 mile of the course seemed to be all uphill. Chris O'Brien passed me in this section also. I settled down and continued onward. Yes, I walked some hills. I can powerwalk just as fast as I can run up a steep hill and it saves a bit of energy.

I think this was taken on a steep hill ... notice my usual grimace - courtesy of Kim Smith

Three more runners passed me. Then we were back on the 2 way section of the course since it was close to the end. Andy Franks said "Hi" as he passed. I tried to keep pace. Another runner passed about a tenth before the finish. So ... 7 runners physically passed me.

And ... done with 3.15 miles in 29:04, 9:14 pace! I walked over to where Chris O'Brien was hanging with the finishers. He gave me grief about groaning during the uphill where he passed me. Yes, I did groan. Chris had ran the NYC Marathon just 6 days ago also and was still faster than me ... the 21 year age difference might work in his favor, lol. I did well, 37th out of 170, link here. I was 8th out of 22 in my M50-59 age group. Historically, this was my 2nd fastest DCSR #1 (2013-28:33).

Your basic post DCSR #1selfie

I walked back to the car and drove over to Stewart Lodge to eat a nice breakfast of scrambled eggs, several doughnut holes and 2 apples. Then it was off to the Devil's Bathtub to get a prime parking spot on top of the hill about 50 feet from the race start/finish at 11AM. I just surfed Facebook and chilled until 12:30PM.

This time I did get out for a 1.25 mile warmup run before the race, link here. I had to convince myself that it was warm out before I ditched my Brook jacket again.




I lined up in my usual spot ... off to the right about 20 feet from the start line. And ... we were off!

The start of DCSR #2 - courtesy of Kim Smith

I settled in with a nice 7:53 first mile. I followed Beth DeCiantis through the bog area. She seemed to know where the knee deep mudholes were and avoided them by stepping up to the twisty trail off the right now and then. Onward ... I walked the hills I needed to. I can powerwalk as fast as I can run a steep hill most of the time. Then we crossed the bridge to the other side of the pond. I had caught up to Beth again and followed her through the muddy spots over there. I mean ankle deep, shoe sucking mud when I type muddy spots by the way. I had cinched up my laces on my Salomon Speedcross 3 trail shoes so I didn't lose a shoe but I certainly tried! I tried to keep up with her on the flats on the way back to the finish.

(l-r) Beth DeCiantis and Michelle Weiler - courtesy of Kim Smith

Keeping pace - courtesy of Kim Smith

I am not sleepwalking here ... just looking at the ground - courtesy of Kim Smith

Andy Ciaio in light green - courtesy of Kim Smith

My feet were tired and my trail shoes were wet and muddy. I walked up Cardiac Hill ... onward. I concentrated on keeping my position. Then, it was up the infamous Devil's Bathtub stairs to the finish.

And done in 44:06! I did well, 44th out of 187, link here. I was 7th out of 18 in my M50-59 age group. Historically, this was my 3rd fastest DCSR #2 (2010-40:56 and 2011-42:13).

Your basic post DCSR #2 selfie

I hung out for a bit. I fist bumped Beth DeCiantis on her 43:34 finish. Then I congratulated Chris O'Brien on his 42:05 and Andy Ciaio on his 47:13. I ate one hot dog, wiped off as much mud as I could, changed out of my muddy trail shoes into my clean road shoes and motored home. A nice shower and bath really felt nice. So did a hot mug of coffee prepared by my lovely wife, Christine.

Sunday, 11/9/2014

Well, another crisp morning for the running of DSCR #3 ... just like yesterday's DCSR #1. I had most of my gear already packed from yesterday so the only mystery was whether my Salomon Speedcross 3 trail shoes had dried out from the mud bath of DCSR #2 from the previous day. I pulled out the newspaper that I had stuffed in there yesterday and ... the insides were dry. The outside were a bit damp but I had a feeling that they would just get wet again. I tried to wake up my darling wife, Christine, and was successful on my third attempt. Well ... a hug and coffee helped convince her. She had a MassageEnvy appointment at 9AM. She said that she might be waiting for me when I got done.

So ... I headed back to MPP. I got there in plenty of time at 8:30AM for the 9AM start. I took a leisurely walk up to Stewart Lodge, stashed my gym bag and got ready. I was stretching when a guy mentioned that he searched for info about this race and found this blog. I chuckled, told him that it was a public service and gave him a few pointers about the course. I got out for a nice and easy 0.5 mile warmup run at 9:08 pace, link here. I cut it a bit close though since I got to the start line only about 2 minutes before the race started. I said "Hi" to Chris O'Brien before the start. I noticed that we were both "Men in Black" again.

And ... we were off! I stuck up a nice and easy trail pace and settled in for a long run. I tried to keep up with Beth DeCiantis like I did for a while yesterday but she was in another gear today and I soon lost sight of her.

Beth DeCiantis - courtesy of Kim Smith

The first 5 miles of the race were on the familiar blue and green trails. Then we crossed to the other side of Canfield Rd and then across S Winmarth Rd over by the horse farm. The trail over here was nice with a few gentle ups and a long gentle down. I was running well.

Somewhere around here Chris O'Brien came up behind me ... which was unusual since I thought he was front of me.

Chris and I running together for a bit - "Men in Black"

He told me that he was pissed at himself for missing a turn about 2 miles back. I knew exactly where he had done it because I had done it 5 years ago. I told him not to worry about it. He pulled ahead when I walked to down a vanilla HammerGel at mile 6.6 just before we crossed Canfield Rd again almost by Route 65. It had warmed up a bit to the mid 40s. I was still running well. I was walking most of the hills and running the downs and flats. The course was heading down towards Devil's Bathtub. I transversed the bog there without sinking knee deep in the mud (always a good thing) and went down the infamous stairs. I saw Boots at the top of the last hill (so he said). He said that there was only a bit more than a mile to the finish. I passed Tina Pellegrin at mile 9.6. She told me that she thought she had broken one of her toes. She was power walking so I knew she would finish. We headed down Cardiac Hill, around Hundred Acre Pond and by the boat launch. I could hear the finish, a bit more mud and then up the last hill to Stewart Lodge.

I was in full grimace as I powered up to the last hill to the finish - courtesy of Barb Boutillier

And ... done in 1:50:28! Boots announced me into the finish. I walked up to Stewart Lodge in a bit of a daze. I stood in line to get my coveted DCSR hoodie. This color this year was yellow. Soon there were an awful lot of DCSR series finisher runners proudly wearing well earned yellow DCSR hoodies ... myself included. I soon enjoyed swapping stories with other runners. I sat at Tom Butler's table. He had brought a sheet cake to celebrate his upcoming 50th birthday ... so I helped him eat it and helped pass out paper plates and forks. My wife did make it. She sat and talked to Tom's wife, Amy. I also talked with Chris O'Brien, Andy Ciaio and Beth DeCiantis who won her 50-59 age group.

Tina Pellegrin

Tom Butler ... the soon  to be 50 year old

A post DCSR #3 selfie while proudly wearing an earned 2014 DCSR hoodie

More proud wearers of the DCSR hoodie - courtesy of Kim Smith

Officially, I did well. I finished 10.54 miles in 1:50:28, 10:29 pace for my third fastest DCSR #3 out of six. I was 60th out of 173, link here. I was 10th out of 19 in my M50-59 age group. I was 7th out of 19 in my DCSR M50-59 age group, link here. I was 39th out of 88 in the DCSR male overall, link here. My splits were: 8:51, 9:12, 11:13, 10:21, 11:09, 10:01, 10:22, 11:18, 12:30 and 9:06 over the last 0.54 mile. 

Yes, I know it's a lot of stats. Yes, I am competitive (perhaps in my own mind). But ... trail running is not all so much about running hard but enjoying the journey and that I did. It was a beautiful morning to spend in MPP with my running friends. So many more people know me than I know them. I am trying. I probably helped them today since I wore my golden bib with my name in big, bold letters ... lol!

We left after a while. I went straight home. I stripped as soon as I got in the door and was all showered, dressed and had a mug of coffee at the ready by the time the Bills vs Chiefs game was on at 1PM. My wife ... went shopping at Target and Wegmans. So ... I had more than a few bags to carry inside when she arrived home.

The Bills put a bit of a downer on western NY when they lost 13-17, link here. The game was close but ... it didn't help when the offense fumbled and the punt returner also fumbled in the fourth quarter. The Chiefs got the 2 TDs that they needed to win. So ... the Bills snatched defeat from the jaws of victory to fall to 5-4. Oh well. I was looking at Facebook updates and pictures of the DCSR anyway.

All in all, another great DCSR! Thank you to Fleet Feet and Yellow Jacket Racing and the volunteers!