Monday, 9/22/2014 to Saturday, 9/27/2014 - Photofinish 5K

I ran 4 times over the past 6 days, 17.55 miles, and ran 1 race, the Photofinish K.

Monday, 9/22/2014 and Tuesday, 9/23/2014: Straight up rest days ... necessary but boring.

The Fall TV schedule has started up in full force. My darling wife, Christine, and I are taping the following shows: Under the Dome (season just ended), Dallas (season just ended), Madame Secretary (new), Gotham (new), Scorpion (new), NCIS, NCIS LA, NCIS New Orleans, Nashville, The Mysteries of Laura (new), Agents of SHIELD, Person of Interest, Hawaii Five-O and Franklin and Bash.

Wednesday, 9/24/2014: 8 miles, 1:04:17, 8:02 pace, 75F, 47% RH, 7 mph SSE wind, sunny.

Garmin Connect Activity for A nice 8 mile run.

I needed to run so I went out and ran after my usual pre-run bowl of cereal. I started out OK and kept it going when my legs felt good. My splits were: 7:57, 7:59, 8:02, 7:59, 8:10, 8:01 and 8:00.

I had a bit of trouble uploading my data from my Garmin Forerunner 310XT. I had to delete the ANT+ agent, disconnect the ANT+ USB device, reload the ANT+ agent, reconnect the ANT+ USB device, delete the Forerunner 310XT that it already knew it had and let the ANT+ find the Forerunner 310XT again. Then I had wait while it downloaded all the runs again ... which took about 45 minutes. Then I could connect to connect.garmin.com/dashboard. But I couldn't upload to runkeeper.com, dailymile.com or strava.com without uploading a .TCX file. Before I could just upload without the hassle of saving the .TCX file from connect.garmin.com/dashboard first. I know how to get it back ... I just have to find out how I did it about 4 months ago and go through that hassle again.

Thursday, 9/25/2014: 5.25 miles, 42:26, 8:04 pace, 70F, 53% RH, 8 mph SE wind, sunny

Garmin Connect Activity for A Char run

I normally don't do Fleet Feet runs anymore but I had an ulterior motive ... more on that later. My darling wife, Christine, and I headed down to the Strathallan (also home of the Char Steak and Lounge) for the Char pub run. Christine hadn't really wanted to go and ended up just dropping me off ... she promised to pick me up later. I just had what I had on ... no water and no clothes for post-run. About 100 runners congregated outside and off we went!

I chose the 5 mile-ish option (actually 4.3). I headed out nice, easy and in the lead. This run was a bit more dangerous because we are on sidewalk at times, it was downtown and it was during rush hour. So ... I was more cautious. I had to wait for traffic lights twice. Still ... my splits were: 8:25, 7:47, 8:02, 8:26 and 7:45 over the last 0.25 mile (I added a loop at the end).

The post race grub for $12 and cash bar for beverages were on the 9th floor on the roof. I didn't partake of the grub. But first ... I signed up for the brand spanking new Four Season Challenge. That means that I committed to running 4 Fleet Feet half marathons in 2015: the brand new Winter Warrior Half in January, the Flower City Half in April, the Shoreline Half (link not updated with correct date) in July and the Rochester Half (link not updated with correct date) in September. I will get the standard finisher's medal plus a different Challenge medal piece when I finish each one. All 4 Challenge medal pieces fit together to make one monstrous medal ... kind of cool!

I talked with Chris O'Brien and Bill Murphy about their Rochester Full experiences last Sunday. Both said that they didn't really get downpoured on. Chris did get rained but Bill just had a bit of mist. I guess it all depended on where you were! 

It was the mid 60s after the run but the combination of my sweaty tech shirt, the fire pit on the roof and a slight breeze in the night air chilled me to the bone. I went down to the street and waited for Christine. She had a headache but did come down to pick me up. A hot shower soon fixed me up.

Friday, 9/26/2014: Rest day before a race

Saturday, 9/27/2014: 2 runs of 1.2 miles and Photofinish 5K of 3.1 miles, 60F, sunny

I was up before dawn at 6AM for my second running of the Photofinish 5K at the George Eastman House. I tried to wake my darling wife, Christine, but since she had trouble sleeping the night before she begged off and went back to sleep. I dressed quietly and ended out for the quick 10 minute drive downtown. I parked at the Rochester Museum and Science Center at 7:15PM in plenty of time for the 8AM start. Then I found that I had forgotten my Garmin Forerunner 310XT. I thought about heading back to get it but I decided to use Strava on my Iphone 5 instead.

I headed out for a 1.2 mile warmup run, 8:04 pace, link here. It was a beautiful morning. It was a bit cool but sunny and calm. I didn't carry water and didn't have any time to get any water before the start. There was some youths at the start so I stayed to the right of them. I saw Jason "Jmac" McElwain before the start.

And ... we were off! I made it up to speed quickly. Jmac was soon out of sight. The youths to the left of me flamed out within the first half mile. I made it sure that I didn't run into them when they stopped in the middle of the road. The first mile passed in 6:40. I think two people passed me during the last two miles as I kept my pace and position. Mile 2 passed in 6:56 and mile 3 passed in 6:48. I passed one runner over the last 0.1 mile at 6:42 pace. And ... done in 21:15 as I entered my passcode to shut down Strava. I soon saw Bob Dyjak who said that it was his last hard run before the West Virginia marathon next weekend.

A sweaty selfie after the Photofinish 5K

I looked at the results. Officially, I finished in 21:10, :50 pace, 29th out of 1201, link here. I was 4th out of 74 in my M50-59 age group, link here. I felt good about my race. I would have liked to break 21, like last year's 20:44, but I did the best I could. I walked back to the Cruze and headed home with a brief stop at the ClassyChassy carwash.

Much later, Christine and I headed out to look for another car. We headed to Bob Johnson Chevrolet first. We wanted to look at the Equinox but it was near closing time and no one came to help us. So ... we headed out down the street to Fucillo KIA. We test drove a 2014 KIA Sportage. We liked it and looked into a lease. We will find out whether we get the lease price per month that we want on Monday. However we didn't like the vibe we got from the TWO finance managers that we spoke with. Yes, we would love to be "HUGE" and get that Samsung 51" HDTV for a lease in the month of September but it's got to be a deal that works for us.

We were starved so we headed to Famous Dave's for supper.

My supper

Christine's supper

9/21/2014 - Rochester Half Marathon

The Rochester Half Marathon ... a race worthy of its own blog post.

2 runs of 0.6 and the Rochester Half Marathon of 13.16 miles.

I woke up at 5:30AM and laid in bed for a couple of minutes ... but there was daylight was wasting (somewhere) so I got up. I did the dishes from last night and made a pot of coffee. I made my first attempt to get my darling wife, Christine, up. I had a pre-race bowl of Cinnamon Toast Crunch and a banana along with a small glass of OJ. Christine had a bit of trouble getting up but succeeded on her third attempt. She waffled about going but ultimately decided to go. My Garmin Forerunner 310XT greeted me with a Low Battery indication when I picked it up. I thought I had engaged its charger prongs in last night. It got up to 22% by the time we left at 6:52AM. I brought the USB charger cord and charged it during the 10 minute trip down to Frontier Field in downtown Rochester.

So we were down and parked in Eastman Kodak's D parking lot with plenty of time for the 7:45AM start. My Garmin got to 40% before I put it on my wrist. I kissed Christine for luck.

A smile before the start - taken by Christine

A lonely finish line waited for marathon and half marathon finishers

I saw Bill Beyerbach on my way inside Frontier Field so I could hit the bathroom before the race. I did a slow warmup run down to the start line at the Andrews Street Bridge, link here. The weather conditions were 68F, 78% RH, 7 mph SSW wind, cloudy at the start. The weather conditions definitely changed during the race.




I lined up next to Bill Beyerbach at the start. I saws and shook hands with Wilt Alston before the race. Bill said that he wanted to run a 7:40 pace so we made plans to run together. I lined up ahead of Jim McLaughlin who was the 1:45 pace leader. I told him that I wanted to finish ahead of him. He said that he would spank me with his pace leader sign if he saw me. Ha!

The start of the Rochester Half Marathon - taken from Facebook

A huge USA flag greeted us ... - taken from Facebook

And ... we were off! I ran with Bill for a little bit. Well, I let Bill go 1/2 mile into the race. He was simply running too fast for me. I had a hot 7:19 first mile so he must have done a 7 or so. He is such a strong runner. I am used to finishing behind him ... even if he is in my M55-59 age group.

I ran well for the first 7 miles. The miles clicked by: the turn on N Winton Rd at mile 3, the turn onto Highland Ave at mile 4 and the turn onto S Clinton Ave at mile 5.5, then the turn onto Wesfall Rd at mile 6.5 and into Brighton Park shortly afterward. My mile splits for miles 1-7 were: 7:19, 7:23, 7:25, 7:34, 7:55, 7:40 and 8:32. I walked a bit before mile 7 when I had my only Gu during the race.

Barry Cherney had a different hydration plan at mile 5 ... - taken from Facebook

Now we were on the Erie Canal path from mile 7.5, into Genesee Valley Park at mile 9, up the east side of the Genesee River by the University of Rochester to the Ford St Bridge at mile 11.5. Things fell a bit apart here between miles 8 to 11. I began a run/walk. My mile splits for miles 8-11 were: 7:56, 8:16, 8:04, 8:45.

I picked it up the rest of the way in. It had started to rain so my thought was to bring it to the finish line quickly. I took off my sunglasses and held them in my right hand. Basically I sucked it up and ran. The route was across the Ford St Bridge, down Exchange Blvd during mile 12, onto S Plymouth Ave and onward past Frontier Field and to the finish on Platt St. My mile splits for miles 12, 13 and the last 0.16 mile were: 8:11, 7:35 and 6:36.

Ellen Brenner (Co-owner of Fleet Feet Rochester) called runners in to the finish line in the pouring rain! - taken from Facebook

Ellen Brenner, the voice of so many Fleet Feet races, called me in when I was within 100 feet of the finish line. I so look forward to hearing her voice! And ... done in 1:43:39 according to my Garmin! The finisher medal around my neck felt nice.

A selfie taken inside the food tent while it poured outside.

I met up with Bill Beyerbach just outside the finish chute. We gave each other a fist bump. I saw Wilt Alston finish. I didn't see or hear Christine so I went out to our Cruze and found her there. She wasn't feeling well and had stayed in the car. I headed back slowly to get some post-race grub. The rain on my head felt nice. It started pouring when I was in the food tent. I remarked to Wilt that I was glad that I had ran the half. He agreed. If we had run the full we would have been more than halfway while it was pouring. The rain did stop by the time by the time I had ambled back to the Cruze about a 1/2 hour later.

I changed into my dry Rochester Marathon tech shirt and put a towel onto the driver's seat since my shorts were soaked. I told Christine a bit about the race. Then we headed home. Soon I had my feet up with a hot mug of coffee by my side ... it was 10:58AM. A nice way to spend a morning! It was pouring again at noon. I thought of the runners still running ... getting drenched and getting buffeted by the wind.

Everyone got soaked ... 

A look of determination on this runner's face ...

There was some trouble getting to the Yellow Jacket Racing results page for some time after the race, link here. There was word on Facebook that the server that hosted their site suffered a hacker attack. Soon the results were up on the Rochester Marathon website, link here. I did pretty well. Officially, I finished in 1:43:40, 146th out of 1867, link here. I was 5th out of 64 in my M55-59 age group, link here. Bill finished 110th in 1:40:19 (4th in our M55-59 age group) and Wilt finished in 175th in 1:45:22 (7th in our M55-59 age group).

Other runners that I knew: Kevin Klinefelter in 1:37:10 (3rd in our M55-59 age group), Jim McLaughlin (the 1:45 pacer) in 1:44:34, Mike Weinpress in 1:47:31, Jeff Rose (who is longing to age up to the M60-64 age group) in 1:54:02, Megan Hammersmith (who was running for two) in 1:54:31, Jim Roche (who paced his daughter to a sub 2 hour PR) in 1:58:46, Wendy Abbott (the 2:00 pacer) in 1:59:47, Bob Dyjak (a training run for the upcoming WVa Full) in 2:05:12, Bambi Jasmin in 2:08:38, Bill Noel in 2:08:31, Barry Cherney in 2:10:21, Kathy Reardon (the 2:15 pacer) in 2:14:17, Jim Norris in 2:17:19, Sue Pollard in 2:21:56, Sean Hendrick in 2:24:20, Carl Camille in 2:28:41, Courtney Abeln in 2:28:43, Bob Ciecierega (Joe Ciecierega's father) in 2:47:18 and Beth Springar in 2:58:01.

543 runners finished the Rochester Marathon that started at 7:30AM. I didn't see any of these runners finish but this is how other runners that I knew fared: Tom Dwyer was 9th for 1st masters in 3:03:32, Chris Patterson was the 3:30 pace leader in 3:29:56, Prem Kumar in 3:33:55, Chris O'Brien in 3:41:38, Andrew Ciaio in 3:47:05, Joe Ciecierega in 3:48:25, Steve Levitsky in 4:03:39, Bob Lonsberry in 4:29:59. The Rochester running community welcomed runners of all speeds ... Tina Pellegrin (who battled her hips and stomach) in 6:21:40, Amy Lord (who battled her hamstring) in 7:01:66, Tom Butler (who had ran 50 miles down in Chautauqua the day before) in 7:34:03 and Bill Murphy in 9:14:22. Bill was happy to see the timing crew and Ellen Brenner lead the applause of everyone around when he finished.

There were lots of inspirational stories from this race. I talked with Bob Dyjak the next day. He said that the rain came down so hard that he couldn't avoid puddles so his feet were soaked. Chris Patterson was the 1:30 pacer (1:29:45) in the Mighty Niagara Half Marathon the day before and was the 3:30 pacer (3:29:56) for the Rochester Marathon. I ran by a man around mile 11 who was just receiving medical attention. It turned out that he was OK according to a Facebook post on the Fleet Feet Rochester page. He had been dehydrated along with low blood sugar. Chris O'Brien said that he wasn't really rained on during the race. The same with Bill Murphy. I guess it all had to do with where you were and what time it was where you were as to how wet you got ... it was about timing.

Lots of people battled the Half Marathon course and the Full Marathon course, themselves and the elements. Here are some news links: here and here.

I remember seeing some funny posters: Run like you stole something; Faster, Faster (That's What She Said); You Have Great Stamina (Call Me); Slap here for More Power (I saw three and slapped two); Keep Calm; PR or ER; Chuck Norris Never Ran A Marathon and Don't Poop Yourself and Don't Trip. There were others but I can't remember them.

Later, I watched the San Diego Charger manhandle the Buffalo Bills at the Ralph. The Chargers dominated 22-10, link here. Well ... the Bills won't go undefeated!

Much later, we watched some old movies off of the DVR. The first was 1949's "Neptunes' Daughter" with Esther Williams, Red Skelton and a young 29 year old Ricardo Montalban. The second was 1969's "True Grit" with John Wayne, Kim Darby and Glen Campbell The results was a late bedtime. Oh well ... that's what Monday morning coffee is for!

Sunday, 9/14/2014 to Saturday, 9/20/2014

I ran 2 times this week, 19 miles.

Sunday, 9/14/2014: A rest day.

I could have ran but didn't. I lazed around and watched the Dolphin - Bills game. The Bills squished the Fish, 29-10, link here. I debated going down to Newark to see my oldest son and daughter after the game but sloth took over.

I read on Facebook of other's exploits. Some Relentless Forward Progress runners went down to Erie PA to run the Erie Marathon, results here.

(l-r) Jim McLaughlin, John Muoio, Rob Wilder, Bambi Jasmin (first BQ!), Angie Knyazeva, Kathy Reardon, Christine Antonini (BQ!), Nancy Salatino and Brian Andrews

Wilt Alston was part of a 6 man relay team named "Only Here To Get Shawn A Wife" who ran the Reach the Beach Ragnar Relay of 207 miles in 28:01:30, results here.

Sometimes I just need to rest. Next week will be a busy week of just running around the neighborhood and prepping for the Rochester Half Marathon on Sunday, 9/21/2014.

Monday, 9/15/2014: 11 miles, 1:27:26, 7:57 pace, 63F, 59% RH, 4 mph N wind, overcast.

Garmin Connect Activity for A nice 11 mile run

I got home late but I needed to run. So I had half a protein bar, got ready and got out the door. I wanted 10 miles but it was just past 6PM in mid September so I wore my Amphipod reflective vest. I carried a 20 oz hand bottle but left my headlamp home. So off I went. I just pounded my usual 10K route and then a loop to get 15K and then another loop to get to a nice 11 mile run. Done! My splits were: 8:05, 7:55, 8:11, 8:06, 7:47, 7:54, 7:53, 7:50, 7:56, 7:54 and 7:53. The last several miles look like clockwork but they were a bit of a struggle as I laid down miles 7, 8, 9, 10 and 11. But just 2.1 miles more for a respectable half marathon of around 1:45-ish.

My darling wife, Christine, had been cooking while I was out and about. Soon she served me a scrumptious supper of chicken, baked potato and salad. Mmm! I was strangely tired so I went to bed early. Christine had given me a early birthday present of doing the dishes and programming the coffee so I could sleep in. Thank you, honey!

Tuesday, 9/16/2014: Rest day

Today was my 57th birthday. I celebrated by taking 2 hours off from work for a dentist appointment for my darling wife, Christine, and I at Randy Rietz DDS, the running dentist. I had no cavities but I was reminded that I REALLY should floss or at least use Listerine to kill the bacteria in my mouth. Christine had a set of X-Rays and no cavities.

OK, there was more. I had received a bunch of emails from various restaurants with specials for my birthday. Famous Dave's had won with their offer of 1/2 off the second entree.So went directly out to Famous Dave's for an early supper. We were early enough for the Early Bird Specials. I had the Southside Rib Tips with two sides and Christine had the Sweetwater Catfish Fingers. Mmm!

My 57th birthday dessert

Back at home, we watched "Captain America: Winter Soldier" off of OnDemand. Then a late night hug or two sealed my birthday. Nice!

Wednesday, 9/17/2014: Another rest day.

I was really tired after work so I just relaxed. Christine made a nice supper of salad, homemade potato soup along with leftover chicken and pork. We caught up on some shows off the DVR.

Thursday, 9/18/2014: 8 miles, 1:02:10, 7:46 pace, 54F, 77% RH, 7 mph N wind, cloudy.

Garmin Connect Activity for A nice and cool 8 mile run

I needed to run and got out there like a man on a mission. It was a bit cooler so I put on a long sleeve tech, light gloves and calf sleeves along with the usual tight shorts. I carried a 20oz hand bottle. I struck up a fast pace and held it. I concentrated on feeling good, stretching out and pushing off for the majority of the run. I would call it a great run. Now there is a big difference between running 8 miles on a route that I know like the back of my hand and 13.1 miles during the Rochester Half this coming Sunday on a course that I have somewhat never run before (I have run the first 3 and the last 6 during the Rochester Full in 2013 and 2008). Anyway, I felt great. My splits were: 7:52, 7:45, 7:47, 8:04, 7:46, 7:42, 7:37 and 7:36.

A "feel good" supper of pulled pork and potato chips ensued, followed by a "feel good" viewing of "Casino Royale" off of the Esquire channel. My darling wife, Christine, was tired and went to bed early. Of course ... I went to bed late. I never seem to get to bed early.

Friday, 9/19/2014: Rest day.

I thought about running but I didn't get home from work until close to 7:30PM. There was a planned power shutdown in one of the buildings that I manage printers. I thought it would be a really good idea if I shut down their printers for the weekend.

Saturday, 9/20/2014: Another rest day.

I did 6 loads of laundry in between going out to Newark to see my oldest son, Michael, and daughter, Karen. Then it was time to get prepped for tomorrow's Rochester Half Marathon, my 40th race of 2014.

Sunday, 9/7/2014 to Saturday, 9/13/2014 - Black Diamond Express 15K, Dirt Cheap #3, Stop the Trafficking Stage Race

I ran 8 times this week, 26.64 miles.

Sunday, 9/7/2014: 2 runs of 1.6 and the Black Diamond Express 15K of 9.38 miles, 66F, 60% RH, 7 mph WNW wind, sunny

I was running the Black Diamond Express 15K today but the race didn't start until 11AM so I got to sleep in. I tried to wake up my darling wife, Christine, but she said she needed her sleep so I quietly got ready, geared up and headed out to the race start out in Mendon. I had to Google and print the directions since I had never done this race. I got there about 45 minutes before the race started.

The course was a simple out and back on the Lehigh Valley Trail. There was a 5K which started at 11:05AM. I got out for a nice 1.6 mile warmup run, link here.


The start was signaled by a musket volley ... a first. And ... we were off! There was a mishap at the start. Someone cut in front of Andy Ciaio, he stopped. then someone hit his heel and down he went.

The start ...

I started off cleanly and was 6th and in front of Beth DiCiantis (who took overall female in 1:07:18) for a wee bit. Perhaps I went out too fast with a 7:06 first mile ... I never do that ... yeah sure! Soon she and Andy Ciaio (who won his M40-49 age group in 1:06:38) passed. I ran well for about 4 miles. My feet started to hurt and I started to walk/run during miles 6, 7, 8 and 9. I played leapfrog with a guy. He would run ahead and walk. I would pass him and walk. Then he would run and pass me. He ended up passing me and stayed ahead until the finish. I was happy to break 1:13 with a 1:12:56, 7:47 pace. My splits were: 7:06, 7:23, 7:29, 7:48, 7:40, 8:20, 8:19, 8:17, 7:58 and 6:58 over the last 0.38 mile.

I was tired so I ambled over to where the food was and ate a banana, 4 doughnut holes and had some chocolate milk. I did OK. I was 14th out of 54, link here. I was 5th out of 10 in my M50-59 age group, link here. I always want to go faster ... but that was what I had today.

I really need to buy new road and trail shoes. My current pair of Brooks Adrenaline GTS14 road shes which I bought back in 9/1/2013 have 648 miles on them. I am just going to pony up and buy new road and trails shoes. My Salomon SpeedCross 3 trail shoes which I received free from winning a Dirt Cheap raffle way back in 2012 have 652 miles on them.

I checked out the results of the Finger Lakes Triathlon. Here are the results of the people that I know:

http://results.score-this.com/SearchresultsPageMS5split.html?raceid=20140907FLTR


Later Christine and I went out to Scottsville to see my youngest son, David, ... and watch some football on his landlord's 50 inch HDTV. We brought the meat (hamburgers and hot dogs) and he supplied the buns. He turned out quite the grillmaster. The hots and hamburgs were quite tasty! Plus ... the Buffalo Bills won their season opener at the Chicago Bears, 23-20 in OT, link here! Wonders may never cease ... yet the Bills do have a way of swooning in the latter half of the NFL season.

Monday, 9/8/2014 and Tuesday, 9/9/2014: Rest days after and before a race ... gotta rest and conserve my energy.

Wednesday, 9/10/2014: 2 runs of 1.25 and Dirt Cheap #6 of 3.03 miles, 75F, 65% RH, 13 mph SSE wind, overcast.

Today was the funeral of RPD officer Daryl Pierson, links here, here, here, here and here. Ellen Brenner wrote a piece on her Fleet Feet Beat blog page, link here.

Tonight's race was Dirt Cheap #6 of the year down at Lucien Morin Park next to MacGregor's on Empire Blvd. My darling wife, Christine, was on the fence about going and ultimately decided not to go. So .. I geared and headed down solo. I got there in plenty of time for a prime parking spot. I saw lots of trail runners that I knew: Andy Ciaio, Prem Kumar, Chris O'Brien, Joe Ciecierega, Tina Pellegrin, Jim Roche, Jim McLaughlin and many others. I quietly got ready. I headed out for a nice and easy warmup run of 1.25 miles at 9:36 pace, link here. This Dirt Cheap is shortest but the hardest with lots of up and down along with lots of roots, rocks and thorns to look out for.


I had 14 minutes to wait before the start of the race once I came back. I think I cooled down too much but ... off we went! I tried to blast down the stone road until the first left turn into the woods. Bill Beyerbach was ahead ... I lost sight of him quickly.

I was nipping on Todd's heels as we raced down the stone road to the left turn into single track - taken by Kim Smith

Somewhere in the middle of the race - taken by Kim Smith

Then it was up and down, left and right. My legs were going well ... my lungs not so much. I think I lasted about a mile before I had to walk a hill and let some faster runners ahead. Some of them were Chris O'Brien, Andy Ciaio, Joe Ciecierega and Todd Sappen Sr. I do tend to rabbit and pay for it later in races. I settled into a slower pace, then started to just keep in the same group I was in. I walked a few of the steep hills. I did catch Todd on an uphill with about 1/2 mile to go. And done in 31:54! The race was over quickly after just 3.03 miles, 10:37 pace. This race is usually around 3.5 miles. I did OK. I was 31st out of 242, link here. I was 3rd out of 4(?) in my M55-59 age group, link here. Bill finished 15th in 29:36, Andy finished 21st in 30:32, Joe finished 24th in 30:53, Todd finished 37th in 32:04, Prem finished 45th in 32:54, Jim McLaughlin finished 51st in 33:13 and Tina finished 214th in 56:10

I quickly went to the car for some water and a towel. I changed my shirt before I went into MacGregor's for the post race grub and the awards.

I sat with Chris O'Brien and Bill Beyerbach. We talked about the races we had done and were going to do. We all laughed at Chris's CP3 potty break story at this year's Sehgahunda. He had just the right stuff in his running vest to handle the situation, lol! Bill won our 55-59 series age group, I was second, link here.

Thursday, 9/11/2014 and Friday, 9/12/2014: Rest days after and before a race ... more rest and recuperation after and before a race.

My wife and I headed down to Fleet Feet Armory after work to shoe shop. I bought a new pair of New Balance 860 running shoes in size 13 and Christine bought a pair of Asics Gel-Cumulus 16 in size 11. We also bought some running magnets along a pair of shorts and 2 pairs of socks for Christine. Then we went to the nearby Otter Lodge for dinner and refreshments. We were not impressed with the Otter's limited menu but made due.

Saturday, 9/13/2014: 4 runs of 1.2, 6.12, 3.07 and 0.99 miles, 48F, 87% RH, 5 mph ESE wind. overcast with some light sprinkles.

My alarm was set for 5:55AM ... how I didn't want to get out of bed. But ... I was signed up for the Stop the Trafficking Stage Race, a 10K followed by a 5K followed by a 1 Mile race. So ... up I got, had my usual pre-race bowl of cereal and banana and got dressed. I had bit of trouble deciding what to wear and what to bring since it was around 45F which is kind of cool for a mid September morning. I decided on shorts, a long sleeve tech, short sleeve tech along with light gloves, orange hat and calf sleeves. I brought along my burnt orange Sehgahunda 2014 hoodie for later.

The race was held at the Meridian Centre Park on S Winton Rd by the Erie Canal. I Googled the directions and headed out solo. Christine had wished me a "have fun" and went back to sleep. I got there in plenty of time for a 1.2 mile warmup run, link here. I needed to run to warm up my legs and also to warm up my body ... it was cold. I only knew Prem Kumar and Tom Butler at this race. Prem told me that he had run 10 miles the day before.


The first race was the 10K. And .... we were off! The course was bit of cross country through the park, out onto the canal east out to Clover St and then back. Prem left me in his dust when we started at 7:45AM. I started fast with a 7:16 first mile. I was behind Prem at the turnaround and stayed about 200 yards behind him the entire way. The course had us going down 20 steps at mile 1.5 (I went down the bike ramp) and back up 20 steps on the way back. I fought the urge to walk except for just a wee bit after the stair climb. I thought about saving a bit of energy for the next two race but I ran only one way and pushed to the finish line. And ... done in 45:16. My splits were: 7:16, 7:29, 7:19, 7;31, 7:45, 7:10 and 6.01 over the last 0.12 mile, I did pretty well, 9th overall out of 64, link here. I was 2nd out of 7 in M50-59 age group, link here. Prem finished 8th overall in 43:59 and Tom finished in 1:01:56.

I had a couple of doughnut holes and water while I was waiting before the next race, a 5K. It had started to sprinkle so I ditched my long sleeve tech and put on my Brooks jacket.


The next race started at 9:15AM. And ... we were off! More people signed up for this race. I groaned as I got up to speed. Prem lept ahead again but I stayed in sight of him. This course led us west on the canal path for a mile before turning around. I chased Prem but couldn't catch him. And ... done in 22:45. My splits were: 7:25, 7:29, 7:19 and 6:32 over the last 0.07 mile. I did OK. I was 4th out of 95, link here. I was 1st out of 9 in my M50-59 age group, link here. Prem finished in 22:23 and Tom finished in 30:08.

I had a couple more doughnuts and water before the next race which was a short 1 mile race. My gloves were wet so I went back to the car to get a new pair of gloves. It was still sprinkling.



There were only 12 runners in the 1 mile. And ... we were off. I groaned again as I got up to speed. But it was only 1 mile. The course was through the park with just about 1/4 mile on the canal path. And ... done in 6:59 by my Garmin but 7:05 on the official timing. I did OK. I was 4th out of 12, link here. I was 1st in my M50-59 age group (OK, I was the only one). Prem finished 2nd in 6:52 and Tom finished in 9:19.

I ate a bit more after all the races. A long wait ensued while the results were compiled. Then we were told that there were some mistakes so that the medals would be mailed to us.

Soon I was home. I was chilled to the bone. I shivered as I stripped. I jumped into a hot shower and groaned as the hot water tried to warm me up. I was still shivering so I jumped into bed with my darling wife, Christine. She used shared body warmth to warm me up ... though she got cold in the process. Our apartment heat hasn't been turned on yet. A lazy rest of the day ensued.

Sunday, 8/31/2014 to Saturday, 9/6/2014 - Summerfest 12K

I ran 5 times this week, 29.48 miles.

Sunday, 8/31/2014: 2 runs of 1.6 and Summerfest 12K of 7.46 miles, 73F, 89% RH, 10 mph SSW wind, overcast, real light mist.

I was up early at 6:30AM for another Summerfest 12K. I could hear a light rain falling but runners run and certainly race in the rain, wind, snow or sleet. This was my 6th consecutive Summerfest. Five have been 12K, one was the 5K in 2012 when I was coming back from my right Achilles. I quietly did the dishes from last night and let my honey, Christine, sleep. She has had really bad ringing in her ears and/or insomnia as of late. I got dressed, geared up, kissed my darling good bye and hit the road for Mendon Ponds Park around 7:50AM. The traffic was light and I got there around 8:10AM.

Garmin Connect Activity for Warmup before Summerfest 12K

The weather conditions were: 73F, 89% RH, 10 mph SSW wind, overcast with a real light mist. I had plenty of time to head out for a 1.6 mile warmup run at 8:36 pace with Chris O'Brien, another holder of the Golden Bib. He told me that he had run 22 miles at 8:30 pace the day before ... wow! I ran back to the car to get a drink of water and to ditch my hat. There was still a light mist falling but my hat was making my head too warm. I carried no water or Gu ... in hindsight maybe I should have carried a 10oz hand bottle so I could have run through the water stops.

I got up to the start line about a minute before the race started. I edged up and started next to Chris and close to the birthday boy, Bill Sandow, who just climbed into my (and now our) age group.


And ... we were off! I said "Bye" to Chris within a 1/4 mile as I started out fast with a 7:04 first mile on the way down Douglas Rd to Pond Rd. Then the rolling hills of Mendon began to chew me up.

Just before mile 2 - the intersection of Pond Rd and Pittsford - Mendon Center Rd - taken by Tina Pellegrin

I walked through the water stops at mile 2 and 4. The light mist continued and then stopped for a while. Then it got really humid. I had trouble between miles 4 and 6 with several tiny walk breaks. It was humid and my legs just didn't want to work. Then at mile 6, I looked down at my Garmin and read 47 and change. I thought to myself that if I kick up a notch I might be able to beat my PR of 59:23 from last year. So I did ... one step at a time, no matter how much my legs didn't want me to run ... I ran. There were hills between mile 6 and the finish but I didn't break to a walk again (that I can remember). I just decided that I was going to  run, gritted my teeth and ran. When I got near the finish line I could see 58 and change. I raised my hand in victory and crossed the finish line in 58:47, 7:53 pace. A PR by 36 seconds ... sweet!! Maybe I should practice the Summerfest 12K course before next year's race! My splits were: 7:03, 7:40, 7:40, 7:44, 8:14, 9:07, 7:48 and 7:14 over the last 0.48 mile.

I can't figure out where this was taken. I look like I am not having a good time ... must be running hard - taken by Barb Boutillier

Crossing the finish line in 58:47 ... PR by 36 seconds! - taken by Barb Boutillier

All smiles ... afterward.

I was drenched with sweat and found water as soon as I could. I did pretty well, 33rd out of 221, link here. I was 2nd out of 3 in my 55-59 age group behind Bill Sandow (16th in 55:48) and ahead of Jim Norris (131st in 1:17:52), link here. Others did well: Jim Roche finished 4th in 50:53 to win his 50-54 age group, Prem Kumar finished 22nd in 56:35 to win his 35-39 age group, Chris O'Brien finished 38th in 59:27, Tom Butler finished in 116th in 1:14:20 and Amy Lord finished 198th in 1:38:37. 187 runners ran the Summerfest 5K, link here.

I stuck around for the awards. The incomparable Ellen Brenner announced the 5K and then the 12K awards. Soon I received my 2nd place 55-59 age group glass plaque ... very cool!

Ellen Brenner ... the voice of so many award ceremonies!

The bling!

Sunflowers on Route 65

I was home, telling my honey about my exploits, along with making the coffee and bagels. A lazy afternoon ensued. Later we went out for supper at the East Ridge Diner. Christine had the Baby Beef Liver and I had the Shaved Steak Philly. Christine was sweet enough to give me her bacon ... mmm! We saw a piece on the Time Warner Cable News about Fleet Feet "No Bo" 5K program. Who should run by on the screen but Chris O'Brien and I, link here (you have to log in with your TWC username and password), link here. Nice!

Chris O'Brien had a different take on the Summerfest 12K, link here.

Other races were going on down south. Down in Geneseo NY, 328 runners ran the Oak Tree Half Marathon, results here: "Kip" Tisia won with a course record of 1:08:27, Matthew Roberts was 7th in 1:23:35 to finish 2nd in his 30-34 age group, Tim Dwyer was 9th in 1:26:44 to win his 50-54 age group, Bob Haas was 25th in 1:39:27, Andy Ciaio was 34th in 1:42:52, Wilt Alston was 73rd in 1:50:11 to finish 4th in his 55-59 age group by 6 seconds, Steve Levitsky was 77th in 1:50:50, Bob Lonsberry (sporting the number 1 bib) was 213rd in 2:13:18 and Annette Brenner was 317th in 2:55;12. 380 ran the Oak Tree 5K, link here: Tom Dutton ran a 22:14 to win his 65-59 age group. Down in Virgil NY, 43 runners ran the Monster Marathon and 68 runners ran the Monster Half, both results here. For the Monster Half, Andy Frank was 8th in 2:01:57 and Mark Monachino was 21st in 2:17:57.

The stats for August: I ran 23 times for 120.5 miles (8 were warmup run of 0.5, 1.8, 1.5, 7, 0.6, 0.7, 2, 1, 1.6; 1 was a cooldown run of 1.4), 5.2 miles/run. I ran 9 races during the month: Phelps Sauerkraut 20K, Young and Wyld 5K, Bergen 5K, Rochester River Chase (11 miles), K-9 5K, Dirt Cheap #5 (~5 miles), James Francis / Andrea Kofahl 5K, Dam Good Trail Race (13.34 miles) and Summerfest 12K. I have run 154 times so far in 2014 for 924.49 miles, 6.0 miles/run.

Monday, 9/1/2014: A lazy day of rest.

My darling wife, Christine, and I just lazed around all day. She made pizza and wings for supper around 5PM. They didn't agree with me and I went to bed around 8PM with an unset stomach and then to sleep around 9PM. A rare early bedtime for me.

Tuesday, 9/2/2014: 8 miles, 1:01:45, 7:42 pace, 72F, 93% RH, 9 mph W wind, overcast, light mist at times.

Another lazy day. I had the day off but I didn't do much of anything until the late afternoon. OK, I did watch "Captain America: The Winter Soldier" off of Popcorn Time on my laptop. Disclaimer, it's illegal.

Garmin Connect Activity for A nice run in this mist

I got up and saw that it was sprinkling. I hemmed and hawed for a bit but I said I was going to run and I did. I got out there into a light mist but it probably looked worse that it felt. If the wind kicked up when I was underneath a tree I got rained on by water coming off the leaves. Yes, drivers probably thought I was crazy but I saw two other runners so who is crazy? Anyway, I concentrated on leaning forward and running on the midsole rather than heel striking. The result was a pretty fast run. My splits were: 7:51, 7:39, 7:46, 7:48, 7:34, 7:38, 7:47 and 7:40. Maybe I should try swinging my arms a bit too!

I heard sirens in the evening. Soon I found what they were for. They were for Daryl Pierson, a Rochester Police Department officer who was shot and killed in the line of duty by Thomas Jefferson III who was just out of prison on parole for less than 3 weeks, link here.

Wednesday, 9/3/2014: Rest day ... so I rested.

Thursday, 9/4/2014: 6.2 miles, 50:52, 8:12 pace, 84F, 45% RH, 6 mph W wind, hot, hazy and humid.

Garmin Connect Activity for A "What am I doing out here" run

I got home late from work. It was a Thursday ... I knew I should run. Plus I knew that it would be even hotter and more humid tomorrow night. I ate my usual bowl of cereal and almost got sucked into watching one of Christine's shows off the DVR ... but I shook it off during a commercial. I got dressed, told her that I was going out for a run and didn't know how far I was going. So ... I stretched and headed out. I had a real, real hard time starting out. My first mile was real slow, it was hot and humid ... I wanted to turn around but my feet kept going forward so onward I went. I slowly picked it up ... and then I thought about doing a negative split run so I picked it some more. I did cut the run to only a 10K. I was drenched with sweat when I got done but I was glad that I went out. My splits were: 8:43, 8:17, 8:20, 8:12, 8:02, 7:46 and 7:29 over the last 0.2 mile ... very, very close to a negative split run.

Friday, 9/5/2014: Rest day and 5th reunion anniversary

A definite rest day plus today was my darling wife, Christine, and my 5th year reunion anniversary. Here is our history.

I attended Case Western Reserve University way back from September 1975 to May 1978 (yes, I didn't graduate from CWRU). I joined the fraternity Phi Kappa Theta in my sophomore year. We had a party one Saturday night in February 1977 and invited some girls from Ursuline College to attend. Christine attended as a favor to one of her friends. I was tending bar when Christine appeared. I made her a Tequila Sunrise. Later I saw her and showed her fraternity house with the last stop my bedroom. We kissed (that's all). She later said sparks flew and I agreed. We went out until around Christmas 1977 (Christine will correct me if I am wrong) when we broke up. Later, we both had separate marriages which unbeknownst to each other started within a week of each other back in 1980. Hers ended after 10 years, mine after 28 years. I thought about her over the years but forgot how to spell her maiden name Wisniewski (and of course didn't know her new name of Ligas). She found me on Facebook in late August 2009. We chatted, then emailed, then phoned and then 9 days later I drove out to see her in Cleveland after I ran the Summerfest 12K on 9/5/2009. I thought I was crazy as I was crossed the OH line but I continued onward and met her around 4:30PM. I made sure that I kissed her at the bottom and at the top of the stairs of her apartment (she said it made her weak in the knees). Well ... sparks flew! We barely remembered what we did besides being in each others arms for that long Labor Day 2009 weekend. We must have ate, drank and took her dog for a walk or two! We had a long distance relationship for a couple of months and then she moved in with me in Rochester in early November 2009. We got engaged after I ran the Summerfest 12K and Christine had walked the Summerfest 5K on 9/3/2011. We got married at the Rochester City Hall on 11/30/2012. Now she is a DeWeaver. So ... we are still newlyweds and the sparks still fly!

Another sad note. A plane which carried the Glazer's (Larry and Jane) was uncommunicative for hours and just flew south at 25,000 feet for hours until crashing just off of Jamaica, link here.

Saturday, 9/6/2014: 6.2 miles, 48:36, 7:50 pace, 66F, 88%, 11 mph NW wind, overcast

Garmin Connect Activity for A cooler and faster 10K

It was a Saturday. I needed to run so run I did. Yes, it was cooler but just as humid as I went out for a nice and easy 10K. My splits were almost a negative split for each mile: 8:01, 7:51, 7:50, 7:52, 7:48, 7:44 and 7:22 over that last 0.2 mile.

Later I watched "Godzilla"" and "Non-Stop" off of Popcorn Time ... yes, illegal I would think.

Sunday, 8/24/2014 to Saturday, 8/30/2014 - Dam Good Trail Race

 I ran 2 times this week, 14.4 miles

Sunday, 8/24/2014: 2 runs of 1 and Dam Good Trail Race of 13.4 miles, 63F (at race start), 88% RH, 5 mph S wind, sunny

I was up at 5:45AM ... not exactly bright eyed and bushy tailed. My darling wife, Christine, had not slept during the race and elected to stay home. I was on the road at 6:45AM just after sunrise. I picked up Bill Beyerbach and south we traveled down to the Mount Morris Dam for the "Dam" Good Trail Race. This was my fourth running of this nice trail race. It was a bit foggy and humid as we got down near Mount Morris. We got there around 8AM. I said "Hi" to the some of the usual trail runners: Andy Ciaio, Chris O'Brien, Bambi Jasmin, Kathy Reardon, Tina Pellegrin and Frank Quattrone.

Bill Beyberbach (402), Chris O'Brien (332) and I before heading out for a warmup run

I remembered to take 2 Endurolytes before I stretched out. Bill, Chris and I got out with just enough time for a 1 mile warmup run at 9:18 pace, link here. I just had a 20 ounce hand bottle and a Vanilla Bean Gu that Bill had given me since I couldn't find any Gu. We got back about 2 minutes before the race started. I didn't even have enough time to lock the Cruze. I worried about that off and on during the race.


And ... we were off! I started towards the front but not as far up as usual since I had to edge in at the last minute. I hadn't been down to Letchworth State Park since Sehgahunda just under 3 months ago. I settled into a somewhat fast trail pace. The course is a basic 6 or so mile out and back with a lollipop turnaround at the far end. I knew Bill, Chris and Andy were ahead.

Just after the start - taken by Michael Meynadasy

I adjusted my pace and let faster runners ahead. Soon I found the mud that this trail is known for ... a slippery mud that really wants you to fall. It's not bad to go straight in but can be treacherous if you are trying to turn if you hit it just right. Mark Monachino said "Hi" as he ran by. Onward through the mud, dodging roots and rocks, I said "Hi" to Tina Pellegrin and Tom Butler who had started early. I said "Hi" to Frank Quattrone and Prem Kumar as I passed them. Frank said he had rode 50 miles the day before and Prem said that he was tired. I was running well and felt good on the way out to the turnaround.

On the way out, just before passing Tom Butler with Frank Quattrone and Prem Kumar behind me - taken by Michael Meynadasy

Later on the way out - taken by Michael Lesher

Onward ... soon I could see the power lines just after mile 5. Soon afterward the lead runners were coming back at full tilt for an added degree of difficulty before the split to head up to the turnaround. The turnaround just before mile 7 was a welcome sight. I had Bill's Gu and some water before heading back. Soon the slower runners were coming at me as I was heading back.

On the way back with Prem and Frank ahead of me - taken by Michael Meynadasy

Prem passed me and said he felt better. He certainly looked better. I caught up with a girl wearing a TrailsROC shirt, grey skirt and grey calf sleeves that was going exactly my pace ... so I ran behind her for two or three miles before I passed her. I knew the finish was about 2 or 3 miles away since I could recognize landmarks but I was hurting and struggling a bit. I talked to myself and I groaned more than a bit. But I kept pushing. I found a girl with a white skirt to run behind for a bit. I passed her, then she passed me just before the finish. And ... done in 2:19:39!

Almost done - taken by Michael Meynadsay

Done! - taken by Tim Holagan

Mud selfie!

I gulped down some water as soon as I could. I saw Bill (finished 44th in 2:13:58), Prem Kumar (finished 48th in 2:17:58) and Frank (finished 52nd in 2:21:09) at the finish line. Frank had passed me at the turnaround when my back was turned. I did OK, 54th out of 144, link here. I finished 10th out of 17 in my M50-59 age group, link here. My splits were: 8:29, 9:47, 9:46, 10:22, 10:08, 11:05, 12:43, 12:00, 12:11, 10:19, 10:19, 12:20, 9:30 and 8:15 (estimate since I forgot to turn off my Garmin right away) over the last 0.34 mile.

Here is how people that I knew did: Andy Frank finished first in 1:46:42, Liz Matthew was first female in 8th at 1:55:02, Andy Ciaio finished 20th in 2:06:14, Mark Monachino finished 45th in 2:15:00, Chris O'Brien finished 46th in 2:16:53, John Muoio finished 51st in 2:20:50, Ron Heerkens Jr finished 79th in 2:30:12, Joe Mcuzynski finished 83rd in 2:31:15, Eric Eagan finished 88th in 2:34:02, Bambi Jasmin and Kathy Reardon finished in 125th and 126th in 2:59:25, Tom Butler finished 138th in 3:20:47 (Tom had run the Green Lakes Endurance Run 50K in 7:49:10 the previous day, link here) and Tina Pellegrin finished 144th in 4:04:10.

The Dam Good Trail Race is well known for its post race food ... and the Fanton sisters (Michele and Doreen) that run this race did not disappoint! Yum! There were plenty of raffle prizes and I was called up. I picked out a Patagonia tech shirt in a Men XL which I gave to Christine. She liked it since it was long sleeve.

I gave Bill back to his house. I had a drink of water while Bill and I talked running and he looked up Michigan race results from Friday, link here to the 2014 HealthPlus Crim Festival of Races. The Genesee Valley Harriers had sent teams out there to compete in the USATF Masters Men and Femela Mile.

Monday, 8/25/2014: Rest day ... also toe day.

I woke up at 3AM to a throbbing toe. The throbbing toe was the one next to the right pinkie toe that has had a split toenail for years. I didn't really look at it. I just ran some water into a plastic dishpan for an hour and went back to bed. I woke up and noticed that it was swollen ... joy. I endured work and tried to do as little walking as possible. It hurt. I couldn't have a cover on it when I went to bed.

My father-in-law's car

We received news from Ohio that Christine's 93 year old father was in a car accident. His car was totaled but he is fine thankfully.

Christine and I did a bit of apartment cleaning ... the oven. I pulled off the door and Christine went to work on the inside. I had a bit of trouble putting the door back on but was successful.

My  headlamp is useful for other things beside running

Tuesday, 8/26/2014: Rest day ... another toe day.

I got up and had just got out of the shower when I heard my darling wife, Christine, on the phone making an appointment to our primary physician, Dr. Lavender. I hadn't seen him in a long while. My blood pressure was 110/62 and pulse was 52.

My infected toe. Yes, my toenails are dirty

The doctor was impressed with my swollen toe. Then he cleaned it, numbed it with an icy spray before he applied a scalpel to the nail bed and squeezed the pus out. He was unimpressed with the amount of pus. I didn't feel the scalpel at all. He applied a bandage, a nurse gave me a tetanus shot and I was sent on my way. I went back to work. I walked a tiny bit better than the previous day.

Wednesday: 8/27/2014: Rest day ... another toe day.

I walked better but was glad to take my shoes off and soak my toe when I got home. The Epsom salts really, really stung though ... wow!

Thursday: 8/28/2014: Rest day ... another toe day

I walked even better. Another day of soaking my foot after work. Progress, I guess.

Friday, 8/29/2014: Rest day .. a "woulda, coulda, but didn't" day

I could have run but I bought Lloyd's Big Ribs for my darling wife, Christine, so ... we stayed in to enjoy them.

Saturday, 9/30/2014: 7.4 miles, 59:38, 8:03 pace, 72F, 61% RH, 11 mph SSW wind, sunny.

I didn't sleep well during the night. I spent a couple of hours on the couch and then tried to go to bed, Christine's snoring drove me back to the couch for a couple of more hours. I was up early and could have gone out early. Others did get up early, ran races or ran long in preparation for the Rochester Marathon in three weeks.

Garmin Connect Activity for Back in the saddle!

But ... I did make it out for a nice, easy and level 7.4 mile run. The weather conditions were: 72F, 61% RH, 11 mph SSW wind, sunny. It felt good after 6 days off from running.