Sunday, 6/15/2014 to Saturday, 6/21/2014 - Medved 5K to cure ALS and Airport 5K

I ran 7 times this week, 19.85 miles (3 were warmup runs of 1.2, 0.7 and 1 miles).

Sunday, 6/15/2014: 2 runs of 1.2 miles and Medved 5K to Cure ALS, 55F and 61F, 88% and 77%RH, calm, sunny.

I was up early for the Medved 5K to Cure ALS. This was my third time running this race; 2012 in 20:13 (lifetime PR) and 2013 in 21:26. Christine wanted to sleep so I let her continue with her Zs. I quietly got ready. It was just a 5K so I just wore my CW-X tight shorts, a Medved tech shirt along with the usual socks and Brooks Adrenaline 13 GTX road shoes. The race was at Frontier Stadium in downtown Rochester where the Red Wings play so it was just a 8 minute drive. I arrived in plenty of time for the 8:30AM start. I got out for a nice and easy 1.2 mile warmup run, link here.

I lined up next to Prem Kumar and saw Wilt Alston run and line up just minutes before the race. I told Prem that I wanted to finish in front of Wilt today instead of behind him like I did at the McMullen Mile last week.

The start!

And ... we were off! I tried to hold myself back and not be a rabbit in the first half mile. Wilt passed me around mile 0.75. I stayed near his shoulder as we came out onto State St at mile 1, 6:35 pace.

Slightly behind Wilt as we are going south on State St around mile 1

I  passed him just before the turn onto Main St. I worried about where he was like before but ran onward. I had studied the course and knew that when I passed the east side of Frontier Field that it was mile 2, 6:49 pace.

I was running pretty well. The last mile was long and I did want to stop but I ran onward. I made the turn onto Morrie Silver Way past the north side of Frontier Field. I knew there was about 0.5 mile to go. I kept up my pace, kept my position. Across the parking lot, onto the outfield warning track on the right field side, mile 3 ... 6:49 pace, just 0.1 mile to go. Over to left field, down the left baseline and down to the finish near home plate. I could see the clock ticking near 21:00 so I sprinted up to 6:04 pace ... and done in 20:59!

I was happy to break 21 minutes. I might never break 20 minutes but I can break 21! I turned around and welcomed Prem (21:24) and Wilt (21:31) into the finish. Prem was happy with his finish after driving to and from a funeral near Philadelphia yesterday and Wilt said I was a beast. He had rode his bicycle to the race so his legs might not have been fresh. He probably has stronger legs than I do. I really should cross train!

So ... I did pretty well, 20:59, 83rd out of 514, link here. I was 3rd out of 26 in my M55-59 age group, link here. I stuck around for the awards and received a nice North Face drawstring bag.

Later I went down to Newark to see my daughter, Karen, and oldest son, Michael. I gave Karen my old bicycle helmet and fore-mentioned North Face drawstring bag. I enjoyed catching up with them.

Monday, 6/16/2014: Rest day.

My youngest son, David, came up for dinner with my darling wife, Christine, and I. We had a roast along with green beans, potatoes and a tasty salad. I was surprised to learn that David doesn't like any vegetables or salad ... so he just ate meat. Though he does like pasta.

Meanwhile, I missed out on meeting Deena Kastor, links here and here, who came to Fleet Feet Armory for the day, link here. Many pics were taken with Deena, here is one I captured from Facebook.

Wendy Abbott, Diana Kynazeva, Deena Kastor and Ankhela Kynazeva (l-r)

Tuesday, 6/17/2014: "Coulda, shoulda but didn't" rest day.

It was really hot, humid and Christine had leftovers from last night already in the oven. So I didn't fight it and stayed in. I gave a glimmer of thought to going out later but a nasty thunderstorm came through about a hour before sunset.

Wednesday, 6/18/2014: 2 runs of 5.8 and 5 miles, 75F, 65% RH, 5 mph N wind, overcast.

I needed to get back out there so after a not so brief hug from Christine I did. She went to LA Fitness for the first time since we joined last year (Yay!) and I went out for a long run.

I started out on my usual 10K loop and then decided to break long and head to the lake for 5.8 miles, 7:48 pace, link here. It was a gradual downhill to Lake Ontario so I sped up a bit. My splits were: 7:53, 7:55, 7:48, 7:51, 7:41 and 7:37 over the last 0.8 mile. I took some hydration at the beach for a couple of minutes before I headed back. I took a slight different route so it was 5 miles, 8:23 pace, link here. It was a gradual uphill so I was slower. My splits were: 8:40, 8:20, 8:22, 8:15 and 8:22. The bottom of my left foot started to hurt on the way back. I do believe that my current pair of Brooks Adrenaline GTX 13s are not lasting as long as my previous pairs. They only have about 370 miles on them ... which is far too early to replace them.

Thursday, 6/19/2014 & Friday, 6/20/2014: Rest days ... grudgingly.

Saturday, 6/21/2014: 3 runs of 0.7, 1 and Airport 5K of 3.02 miles, 61F, 77% RH, calm, partly cloudy.

Another Saturday morning ... another race. Today was the Airport 5K where runners get to run on the Rochester Airport general aviation runaways. I was up early like usual. My darling wife, Christine, elected to stay home and sleep so I got ready quietly for my 266th race since I started running races way back in 2005. I got down in plenty of time for not one but two warmup runs of 0.7 mile at 8:48 pace, link here, and 1 mile at 8:15 pace, link here. I said "Hi" to Tom Butler and his son Dave, Prem Kumar and Mike Weinpress. This was my 2nd running of this race. The start was different than last year.


9AM came and went. Two wheelchair racers went off first. So there was a lot of tension when we were sent off. I don't know if I tripped on a runner in front of me or was tripped from behind ... but I fell at the start. I broke my fall onto the asphalt with my right hand and fell onto my left side. All of a sudden I was looking at runners coming at me! I got up quickly before anyone fell on me and started running so not to get trampled. I got up to speed quickly. About a half mile into the race I looked down at my right palm and saw skin flapping and blood. I wondered where else I was bleeding ... but I could still run so I did. I also noticed that the face of my Garmin Forerunner 310DX was cracked but still keeping time. There was no marshal or a cone out at the mile 1 mark so most of the runners turned too early. I kept running. I tried to catch Prem but couldn't. My Garmin chirped mile 3 about 50 yards before the finish so I knew it was a short race ... only 3.02 miles on my Garmin but under 21 minutes.

I congratulated Prem who finished in 20:39 and Mike and who finished in 20:43. Then I looked for the ambulance to get my wounds looked at. A nice EMT tried to clean me off and get a gauze pad on my right palm. They also found a cut on my left pinkie knuckle. It's tough to get bandages to stick when you are sweating.

My Garmin had a cracked screen and I had some asphalt rash

I met up with Tom Butler who finished in 27:05 and his son Dave who finished in 26:59. They were happy to have the chance to run together. I was feeling more than a bit sore. My left knee, left ribs and left shoulder hurt so I headed to the Cruze and headed home. I hoped that I didn't break a rib again.

I stopped by Wegmans for coffee creamer and 4 donuts like last week. Soon I was home. I explained to Christine what had happened. She thinks I should run encased in bubble wrap ... what fun would that be!

Soon afterward, I was drinking coffee ... along with holding an ice pack against my left side. Officially I did OK, 62nd out of 540, link here. I was 6th out of 48 in  my M50-59 age group, link here. My splits were: 6:43, 7:04 and 6:55. I was feeling kind of OK by the evening.

Meanwhile ... GVH sent a team of 5 out to run the Mount Washington Road Race, Competitor photos here, results here.

A photo from Competitor which says that grade is 22 degrees during the final 100 yards.

Coach Reif, Bruce Wilkins, Liz Matthews, Bill Beyerbach and Mike Neir (l to r)

Mike Neir ran a 1:22:29 for 4th/98 in his M45-49 AG, Bruce Wilkins ran a 1:29:15 to win 1st/60 his M60-64 AG, Liz Matthews ran a 1:31:15 for 9th/52 in her F30-34 AG, Michael "Coach" Reif ran a 1:48:40 for 4th/33 in his M65-69 AG and Bill Beyerbach ran a 1:49:09 for 24th/74 in his M55-59 AG.

Sunday, 6/8/2014 to Saturday, 6/14/2014 - Dirt Cheap #3

I ran 5 times this week, 22.27 miles.

Sunday, 6/8/2014: Rest day.

I felt like a slug by not running today. I read everyone's exploits on Facebook while resting my legs from yesterday's Mendon Mauler 12. The Keuka Tri was held, results here. 38 finished the Du, 170 finished the Intermediate Tri and 220 finished the Short Tri. Locals Dan Gilbin won his 50-54 age group in the Intermediate Tri, Dave Kudla finished the Short Tri in 1:21:30 and Bob Hamilton finished the Short Tri in 1:50:13. The Tour de Cure Rochester was held with over 2000 bicyclists rode in the various distances of 3, 15, 25, 40, 62.5 and 100 miles and rose close to 1 million dollars, news links here. here, and here. The Lake Placid Marathon and Half Marathon were held, results here. 318 runners finished the Full; Courtney Abeln finished in 5:53:53) and 1005 finished the Half; Jim McLaughlin in 1:38:57, Brian Andrews in 1:50:20, Jeff Rose in 1:56:27, Jady Simmons in 2:20:07, Ellen Boettrich in 2:35:42 and Beth Springar in 3:02:01  Lots of runners, bicyclists and multisport athletes were out and about!

Yesterday, Prem Kumar asked me after the Mendon Mauler 12 how I get motivated to race so much. A decent question which deserves a decent answer. Well ... I just love to compete. I do like placing in my age group which is easier because I am older and still kind of fast. This will get harder as younger guys age up into my 55-59 age group. But still I love to compete and see what I am capable of.

Monday, 6/9/2014: 2 runs of 3.1 and 5 miles, 73F, 61% RH, 5 mph ENE wind, overcast.

Mondays are usually a rest day but I took Sunday off instead ... so after a bit of couch time I got out there. I plan on resting Tuesday, then racing Dirt Cheap #3 on Wednesday.

Garmin Connect Activity for Just a 5K

I found that my thighs were tight for the first two miles. I guess the Mendon Mauler 12 on Saturday beat me up more than I thought. I knew I didn't have it to last at this pace for my usual 10K run so I stopped at 5K to rest, hydrate and stretch for a minute. My splits were: 7:51, 7:39, 7:37 and 6:52 over the last 0.1 mile.

Garmin Connect Activity for A nice and easy 5 miles

I was still out there and needed to get back home so I struck up a nice and easy pace to get more miles. I thought about continuing on to get another 10K but opted for 5 miles. My splits were: 8:07, 8:06, 8:15, 8:12 and 8:06. It was amazing how a 20 or so second pace difference felt so much easier.

Tuesday, 6/10/2014: Rest day ... per usual the day before a race.

Wednesday, 6/11/2014: 2 runs of 1.1 and Dirt Cheap #3 of 3.47 miles, 82F, 58% RH, 10 mph N wind, overcast and more.

It was Dirt Cheap #3 so it was down to Lucien Morin Park for my darling wife, Christine, and I on an overcast Wednesday night. There was a forecast of rain and thunderstorms. Christine threw in some Lloyds ribs into the crockpot before we left. We got down to MacGregor's Grill and Taproom next door a hour early so we found a parking spot easily.

I got out for a nice and not so easy 1.1 mile warmup run before the race, link here. I just went out 0.55 miles to the top of the first hill and back. Dirt Cheap #3 and #6 held at Lucien Morin Park are the shortest in length but the hardest of the Dirt Cheaps because of the constant ups and downs, narrow trails, roots, rocks ... plus it can become a mud pit if it rains like it did way back in 2009. I had some water, cooled down a bit, kissed my wife for luck, asked her to meet me at the finish line with some water and headed to the start line. I said "Hi" to fellow runners Bill Beyerbach, Andy Ciaio, Tom Butler, Amy Lord (who luckily decided on Salomon Speedcross trail shoes), Jim Roche, Jim McLaughlin and Todd Sappen Sr.

This Dirt Cheap went off in 3 waves: men 44 and under at 6:30, women 44 and under at 6:35 and everyone over 45 at 6:40. Soon it was everyone, 45 and over ... the "geezers" ... err, our turn. It started to pour for about 20 seconds just before the race before it subsided for a while.


And ... we were off! I wanted to blast out for the 1/4 mile down the stone road to the sharp left turn into single track but I held back a bit. I knew that the trail would soon leap uphill for about 1/4 mile.

Just into the single track - taken by Kim Smith

I started passing slower women at about 0.4 miles in and was in constant pass mode or just waiting to pass for a lot of the race. There were some areas where you just couldn't pass. Up, down, sideways with what seems very little level trail.

I swear I was going in the right direction! - taken by Kim Smith

One ... two ... three miles. It started to rain and then pour about midway into the race. The trail became muddy, slippery, dark and more dangerous. So I slowed way down to be safe and concentrated on safe passes if need be and safe footing. The downhill to the finish line was treacherous. And ... done in 37:48! Christine was more than a bit damp and waiting for me with her water bottle. Thank you, honey! Shortly after, it started to pour for 10 solid minutes. Most of the runners who finished took refuge under tents. We met up with Bill Beyerbach,  who finished in 35:25, after the race.

We left without going into McGregor's when it started to downpour again. Back at the apartment we had ribs and potato salad to eat while we watched "The Monuments Men" off of OnDemand. Tasty ribs and a nice movie!

I caught up on the results and Facebook. I did OK, I was 63rd out of 333, link here. I was 2nd (to Bill Beyerbach) out of 9 in our M55-59 age group, link here. I did count on the results page that I passed a lot of women 44 and under ... 94! One of the disadvantages of starting in the third wave.

Thursday, 7/12/2014: Rest day ... off, on like usual.

Friday, 7/13/2014: 9.6 miles, 1:15:18, 7:51 pace, 72F, 65% RH, 10 mph WNW wind, partly cloudy.

I seriously thought of just bagging this run. I had my customary cereal but just dawdled for a while. I didn't want to do a long run on Saturday morning with a race on Sunday morning, especially a Rochester Runner of the Year race so ... I just got up and got out there.

Garmin Connect Activity for A nice and easy run on the usual route

I stuck up a nice and easy pace on my usual 10K route. I didn't bring water but I decided to stretch the run but adding another loop down Titus Ave to Winona Blvd. My splits were: 7:56, 7:49, 7:48, 7:43, 7:46, 7:45, 8:01, 7:50, 7:53 and 7:56 over the last 0.6 miles. I was certainly thirsty when I got done ... but another run was in the books.

Saturday, 7/14/2014: Rest day

A nice and relaxing day. I puttered and tried to organize some of my stuff in the apartment along with doing 3 loads of laundry. My darling wife, Christine, and I enjoyed a nice, relaxing and a bit romantic day.

Sunday, 6/1/2014 to Saturday, 6/7/2014 - McMullen Mile and Mendon Mauler 12 Mile Trail Race

I ran 5 times this week for 22.29 miles.

Sunday, 6/1/2014: 7 miles, 1:09:23, 9:54 pace, 79F, 28% RH, 10 mph S wind, sunny.

It would have been better to run in the morning when it was cooler but my darling wife, Christine, had a two hour massage and facial appointment at MassageEnvy at 1PM. So ... I dropped her off and then proceeded down to Mendon Ponds Park for another day of running trail.

Garmin Connect Activity for Nice and easy miles at Mendon Ponds Park

I didn't have a lot of time so I just did a usual tour on the Green and Blue trail. I tried to run it counter-clockwise and got lost a bit just like usual. I can run it clockwise with my eyes shut but not the other way! I tried to run it at a not so easy trail pace but it was hot so I took some walk breaks on some hills. Still ... a 9:54 pace wasn't too bad.

I picked up Christine as she got out of MassageEnvy and we had lunch at the nearby Subway. We stopped by the Wegmans in Irondequoit on the way home. Man ... was it busy! Nascar drivers could learn from these shoppers with their grocery carts on a Sunday afternoon!

I did some Facebook browsing and caught up on other runner's exploits. The Pittsford Tri was held on Sunday morning, results here. The Cayuga Trails 50 was held down in Ithaca NY, results here. There were 176 finishers with 54 who dropped. I followed the runners that I knew via text. The elevation change chart on the CT50 is insane!

Personal note: I have had my new short haircut for exactly a month now. Christine reminded me of that as she wanted to give me a trim. I let her. I am still trying to get used to it. There are advantages and disadvantages like to most things. Advantages: no bad hair days, no need to comb, no combover, no hat hair, no cowlick, more aerodynamic when I run. Disadvantages: radical change, need to wear sunscreen or a hat if I am running long.

Personal Note 2: I am sporting a starter mustache for a bit while I am waiting for a power plug to arrive via Ebay that fits the Norelco 8500X electric razor that my youngest son, David, gave me. He had lost its power plug during a move. My old electric razor disappeared after Sehgahunda. The Alligiance Bed and Breakfast doesn't have it and all I can find in the apartment is its power cord. No, my old power plug did not fit the "new to me" razor. Update ... the starter mustache was gone by Saturday afternoon. My darling wife, Christine, did appreciate having her clean shaven husband again.

Monday, 6/2/2014: Rest day.

I really needed to wash all my trail stuff so I did 2 loads of laundry. Exciting stuff ...

Tuesday, 6/3/2014: 6.4 miles, 56:15, 8:47 pace, 81F, 45% RH, 20 mph WSW wind, sunny.

The McMullen Mile is coming on Thursday so I thought I really should get in one night of speedwork. Yeah ... I should have done a lot more than one but I felt that I needed to run trail for Muddy Sneaker, Medved Madness and Sehgahunda more than I needed to run speedwork. 

Garmin Connect Activity for A bit of hot speedwork at Cobbs Hill

So I headed down to Cobbs Hill to do 1 km repeats around the reservoir. Yes, it was hot. The time/temp clock on Monroe indicated 85F. Yes, it was windy. But ... I ran anyway. I took a 0.8 mile warmup. I did three hard 1 km runs of 3:53, 3:56 and 4:00 with a cooldown 1 km of 4:15. The 1 km course is clockwise on the road around the reservoir from the stone building to the crooked tree up the hill just past the entrance.  It was tough running in the heat plus I really needed to bring a larger water bottle. Then I did a really nice and easy 2.5 mile cooldown run at around 8:40 pace.

Wednesday, 6/4/2014: Rest day.

My darling wife, Christine, made a scrumptious dinner: lamb roast, french fries and coleslaw!

Thursday, 6/5/2014: 2 runs: 1.1 miles and the McMullen Mile

A cool Thursday night but the McMullen Mile was scheduled so down to the Nazereth College track for my third running of the McMullen Mile. I didn't run track way back in the day at Newark High School so it's still a learning experience.

I warmed up with a really nice and easy 1.1 miles on the outside lanes, link here. The weather conditions were ideal for running: 61F, 59% RH, 9 mph NNW wind, overcast. My race was number 4 for men under 8 minute pace but greater than 4:50 pace, Heat 2 so I had about 45 minutes to wait for the youth, high school and men over 8 minute pace and Heat 1 of my race to finish. 

I drew number 10 so I started on the outside of the first row. Up to the line and .... Go! I started out fast and when no one took the lead ... took it. I was in the lead!

The start!

Breaking for the lead!

 I could hear footsteps behind me and just took off like a rabbit. Soon I couldn't hear any footsteps behind me. I have never led a race on a track before so it was a totally new experience.

Running in the lead

What do you think about? Well, I did think about not tripping as I flirted with the metal rail that I was hugging as I ran around the track. Lap 1 ... people clapped as I came by in 1:27 at 5:56 pace. Lap 2 ... halfway done at 3:00 at 6:14 pace. I heard people yell for me and also Wilt Alston. Lap 3 at 4:38 at 6:21 pace. I started to get tired. More rooting for me and then Wilt. How far was Wilt behind me? I struggled on the back stretch. I so wanted the race to be done ... did I have anything left? Less than one half lap to go now. I started to hear footsteps, closer and closer. Wilt passed me with 1/4 lap to go. Suddenly I was 10 feet behind him! I swung into lane 2 and kicked as we came to the home stretch. I put everything I had left into catching Wilt. He heard me coming and did the same.

Wilt and I sprinting for the finish!

The yelling got louder as we got closer. I got within a foot as we hit the line. I finished in 6:11.92, Wilt was 0.09 seconds faster. I checked my Garmin later ... I got up to 4:41 pace! What a race! People congratulated us. I so wanted to win the race but I did my best and that's a good thing. Maybe I should have done more speedwork? Competition ... that's why I race!

Bill Beyerbach raced in a faster division and ran a 5:54.49. He placed 1st out of 6 in our M55-59 age group, Wilt, who just aged up, was 2nd and I was 3rd.

I finished 3rd in my M55-59 age group, Wilt Alston finished 2nd, Bill Beyerbach finished 1st.

The results are here and the age group results are here. Valuable Rochester Runner Of the Year (RROY) points for all three of us.

What to do if this happens again? Should I try to be a faster rabbit? Or let someone to let lead the way and try to nip them at the line? My money is on a smarter rabbit.

Friday, 6/6/2014: Rest day ... between two races.

Saturday, 6/7/2014: 2 runs of 0.5 and the Mendon Mauler of 12.69 miles, 59F at race start, 77% RH, 5 mph SW wind, sunny.

I had a restless night and woke up at 5:45AM, did the dishes from last night and woke up my darling wife, Christine. I quietly got ready while she oscillated between going with me or going back to bed. When I found her sneakers around 7AM, she said she was going and out the door we went at 7:09AM. We were down at the Beach parking lot at Mendon Ponds Park by 7:30AM for the 8AM start. I said "Hi" to Prem Kumar, Todd Sappen Sr and Tom Butler before the race.

This was my fourth time at the Mendon Mauler. This trail race is either 4, 8 or 12 miles. I signed up for the 12 so I had three loops to do before I was done. The weather was a bit cool and sunny at the start. I went out for a short 0.5 miles run to get my legs warm, link here. Boots and Ellen came up a bit late. Boots yelled his pre race instructions. The ever popular "Don't blindy follow the runner in front of you" and "If you get lost, it's your own fault" were two of them. And ... we were off at 8:03AM. 

The Mendon Mauler 12 start - taken by Susan Schneider

Boots and Ellen after we started ... runners on Facebook contemplated on what they said after we were gone - taken by Susan Schneider

Loop 1 ... I settled into a nice trail pace. What can I say? The only mud that I found was in the field that we ran in for the first two hundred yards. Then there was just roots, rocks, tree branches and horse poop to watch out for ... beside running uphills, flats and downhills as fast as you can while not falling.

After 1/2 mile in on Loop 1 - taken by John Simpson

A bit further on - taken by John Simpson

I ran about 30 feet behind Prem for a while and said "Hi" as I passed him. I thought he would soon catch me again but he didn't. I did get lost a bit on Loop 1. I went straight at one point instead of turning right. It was a shortcut so I caught up with some faster runners when I found the trail again. Up hills, flats, down hills ... onward. I ended Loop 1 of 4.17 miles in 40:41.

The signs at the aid station at the end of each loop

Loop 2 ... I continued onward. I slowed a bit on this loop.

Just after the start of Loop 2 - taken by John Simpson

Soon I caught up with the 4 and 8 mile runners who had started at 8:30AM. I was in pass mode on the left or right for a long while on the ups, flats and downs. I said "Hi" to the runners that I knew and didn't know as I motored by. I took the correct turn this time and just followed the flags on this loop. I examined my Garmin data and found that I only took a 0.14 mile shortcut on Loop 1. I completed Loop 2 of 4.17 miles in 44:00. The distance and time so far was 8.34 miles and 1:24:41.

Loop 3 ... I refilled my water and had a Gu before I started up again. It had warmed up a bit so I was a bit thirsty and hungry on this loop. There were fewer slower runners on this loop. I was a bit more careful but just motored onward. I did the usual ... walk the hills that I had to, run the flats and run the downs ... onward. I completed Loop 3 of 4.17 miles in 48:25. The distance and time so far was 12.51 miles and 2:13:06. Then it was a run across Douglas Road and down the field to Stewart Lodge for 0.14 miles and 1:18 to the finish.

Cruising into the finish - taken by Kim Smith

Running for the finish ... on fumes! - taken by John Simpson

And ... done! 12.69 miles in 2:14:24 for my second fastest Mendon Mauler. I was spent and really needed water at the finish. Luckily, Christine was there like a guardian angel and gave me Fluid and then water. I staggered a bit but calmed down and made it into Stewart Lodge. I had a most excellent and needed hot dog, banana and chips. I was sweating like a pig for a bit. Prem came over and we talked for a while. He had slowed.as he overheated and finished in 2:25:30.

I did OK. Officially I was 41st out of 110, link here. I was 5th out of 16 in my M50-59 age group, link here. Other runners that I knew: Todd Sappen, Jr ran the 12 and finished in 2:06:52, Rob Tyler ran the12 and finished in 2:19:01, Joe Muczynski ran the 12 and finished in 2:33:30, Tom Butler ran the 12 and finished in 2:51:15, Diana Kynaveza ran the 8 in 2:18:26, Jim Norris ran the 8 in 2:41:06, Tina Pellegrin ran the 8 in 2:59:29, Don Dow ran the 4 in 46:59, Becky Honecker ran the 4 in 1:05:25 and Amy Lord ran the 4 in 1:06:35. 66 runners ran the 8 and 137 runners ran the 4.

Soon ... Christine and I were home. She made pizza for lunch and soon took a nap while I drank coffee, ate pizza and caught up on Facebook. This was a major undertaking because it was a busy day for runners in and from Rochester.

I looked through hundreds of Mendon Mauler pictures. The Fast and Furriest 10K (220 runners, Wendy Abbot won Female Masters in 42:48, Andrew Claio won his 45-49 age group in 43:32, Steve Levitsky was 2nd in his 45-49 age group, Bill Beyerbach won his 55-59 age group in 44:34 and Charlie Sabatine won his 70+ age group in 1:05:09) and 5K (274 runners) were run. The Walk/Run with Me 5K had 63 runners. The RSD River Ramble 5K had 81 runners. The "Survive for 5" 5K had 98 runners (Jason "JMac" McElwain won overall in 17:35 and Bob Dyjak "won" his 60-69 age group of 1 runner in 26:37.

The Rothrock 30K was held down in Tussy Ski Are in Boalsburg PA near State College PA. 322 runners finished with locals Mort Nace in 4:54:09, Ben Murphy in 4:57:09, Mark Monachino and Tammy Abbe in 5:52:09.

The Ironman Boise 70.3 was held. Our Katie Myszka (aka Katie from Cali) rocked it in 5:20:40. 39:34 for the 1.2 mile swim, 2:54:28 for the 56 mile bike and 1:41:04 for the 13.1 mile run.

Eventually I went out to Wegmans to get our supper of roasted chicken and macaroni salad while we watched "Gravity" off of OnDemand. Nice supper and movie at home!

Sunday, 5/25/2014 to Saturday, 5/31/2014

I ran 2 times this week, 12.5 miles.
I ran 16 times (3 were warmups) during the month of May for 105.9 miles, 6.6 miles/run.
I have run 83 times so far in 2014 for 561.6 miles, 6.8 miles/run.

Sunday, 5/25/2014: Rest day

We woke up in the Fitzhugh room at the Allegiance Bed and Breakfast in Mount Morris on the day after Sehgahunda. I was a bit sore but I expected that. I moved slow and winced a bit going up or down stairs but I moved!

We eventually moved around enough to get out by 11AM and back up to Rochester by noon. Eventually we made it out to our new favorite local restaurant, the East Ridge Restaurant for a late lunch or early dinner. I had the hamburger platter and Christine had the liver dinner. Tasty, like usual!

I did read on Facebook that some Rochester runners ran or paced in the Buffalo Full or Half Marathon, results link here. Kiplangat Tisia won the Buffalo Marathon in 2:17:17, news link here.

Monday, 5/26/2014: Memorial Day

Just a usual rest day. Christine and I thought about going out and eating ribs at the Ribfest at the Genesee Valley Park but just got couldn't find the gumption or energy. I did make it out to Wegmans ... a sarcastic wow!

Tuesday, 5/27/2014: 3.5 miles, 28:49, 8:14 pace, 73F, 57% RH, 7 mph W wind, sunny.

Garmin Connect Activity for Post Sehgahunda run around the block

I wanted to see if my legs still worked so I got out there. My thighs and ankles were a bit stiff for the first mile. I did warm up but I kept it short for the first time. My splits were: 8:33, 8:16, 8:11 and 7:39 over the last 0.5 mile. Negative splits without knowing it.

Wednesday, 5/27/2014 through Friday, 5/29/2014: Rest days.

I decided to take some time off. My left hip and right ankle nagged me when I walked so I decided not to risk running again for a bit.

On Thursday I missed out on the Corporate Challenge with 10,900 runners at RIT and a Medved trail run with Chrissy Moehl at Lucien Morin Park.

A lot of the local trail runners showed up at Lucien Morin Park to see Chrissy Moehl - grabbed from Facebook

I would have loved to run trail with the Medved group at Lucien Morin Park but my body said "Not yet" and I listened. Chrissy, bio links here and here, was in town for the Cayuga Trails 50 which is this weekend.

Saturday, 5/31/2014: 9 miles, 1:46:11, 11:48 pace, 61F, 55% RH, 4 mph NE wind, sunny.

I heard chatter the Yahoo group page of the Relentless Forward Progress Group that there was a group trail run planned at 7:30AM. I managed to get up and down to the Beach parking lot of Mendon Ponds Park. I was the last of 16 to arrive but they waited for me before heading out. John Muoio took the lead and I mostly stayed on his shoulder. He struck up a really nice and easy pace to keep everyone together and I was happy to oblige him. We found some mud ... of course! Anzhela Knyaveza lost her sneaker in one of the bogs for a moment. We meandered onto some trails that I don't normally go on. Three people dropped early and I was one of four who branched off to end at 9 miles. The others ran onward for 15 miles. A nice run with nice friends!

The perils of not wearing calf sleeves. A pricker bush or branch reached out to my right calf ...

I met up with my youngest son, David, for a bit in the Beach parking lot to shoot the breeze and catch up. A side trip to Newark to see my daughter, Karen, ensued so I could drop off a laptop that I had imaged for a friend of hers. I showed her a way to lock her bicycle to the stairwell of her apartment. It looks to be a lot safer than her hauling it up and down the stairs every time she wants to use it. Then it was back to Rochester by 1:30PM.

Ten my darling wife, Christine, and I just enjoyed the rest of the day. I was geeky as I multitasked for a bit in the evening I watched the National Lacrosse League Championship game between the Rochester Knighthawks and the Calgary Roughriders through WatchESPN on my iPhone. The Hawks lost the first game 10-7 last week in Calgary but won the second game of the series 16-10 and the 10 minute mini-game 3-2 (since it was 1-1 in games) at the Blue Cross Arena in Rochester to take their third consecutive title, links here and here. Go Hawks! I also watched a bit of Game 6 of the San Antonio Spurs - Oklahoma City Thunder NBA Conference Finals through TNT Overtime. The Spurs won and advanced 4-3 to the NBA Finals to meet the Miami Heat, link here. I had another eye on the TV as the latest Bond movie, Skyfall, played on EPIX. Nice!