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!