Sunday, 8/16/2015 to Saturday, 8/22/2015 - Dirt Cheap #5 and James Francis / Andrea Kofahl Memorial 5K

I ran 4 times this week, 19.32 miles.

Sunday, 8/16/2015: 8.3 miles, 1:13:41, 8:52 pace, 73F, 73% RH, 3 mph WSW wind, sunny

Christine and I spent the night in Streetsboro OH in a Wingate by Wyndham Hotel. We had a very nice room with a king bed, desk, chair and nice sized bathroom along with refrigerator, microwave, coffee maker and even a safe! Plus this room had 13 outlets! The only thing bad I could say about the room was that the pillows were small and had not too much fluff to them. A small quibble and that's it. My alarm went off at 6AM ... I thought about trying to go back to sleep ... I really did. But ... I got up, got dressed and got out for a run. I did stop in the gym to move some weights around before I headed outside.



It was sunny and getting warm already. I had stayed in Streetsboro before so I knew a nice route. I added in parking lots this time plus I saw a trailhead into Seneca Ponds Park off of Mondial Parkway so I went in there ... and got lost for a bit on the Beaver and Swan trails. Every trail looked the same and I meandered around for a while until I hit upon the exit. I had forgotten water ... which I regretted because I had only half done with the run and it was getting warmer. But I pressed onward to Jefferson St, Route 303 and back on Route 14 before I got back to the Wingate. My splits were: 7:59, 7:55, 7:54, 9:33, 11:57 (lost in the woods), 8:51, 8:18, 8:45 and 8:12 over the last 0.3 mile

I was drenched with sweat and had some water and food at the breakfast bar before I headed back to our room. I woke up Christine and suggested that she eat breakfast. I changed and hit the swimming pool again to cool off.

We checked out and proceeded to Ravenna OH where we visited with her father, John Wisniewski. He is 94 years young and still sharp as a tack. He had fallen a couple of weeks ago and looked a bit worse for wear and tear but he is a scrapper for sure! We left for NY around 3PM and arrived safe and sound around 8PM. A quick but relaxing trip to OH.

Meanwhile, other runners and triathletes were out being awesome during the day. The Old Forge Tri was held up in Old Forge NY, results here. The swim was cancelled due to fog so it was just a bike-run. The Peasntman Tri was held in Penn Yan,  results here. The Catherine Valley Half was held in Watkins Glen, results here.

Monday, 8/17/2015: Rest day ... 91F when I got home.

Tuesday, 8/18/2015: 6.2 miles, 48:42, 7:51 pace, 70F, 88% RH, 3 mph SSW wind, overcast

Garmin Connect Activity for An early 10K

I usually don't run the day before a race but I thought I would get out before the sun came up to get in a run. I was woke up even earlier than I had planned by the snoring of my lovely wife, Christine. No matter, she needed her sleep. I was up, dressed and out by 5AM and got in a cooler and just as sweaty 10K. My splits were: 8:04, 7:52, 7:50, 7:43, 7:47, 7:55 and 7:28 over the last 0.2 mile. Call me crazy but I am starting not to mind getting up early and getting a run in before I go to work. It is dark, peaceful and there is hardly any cars out at 5AM to 6AM.

Wednesday, 8/19/2015, 2 runs of 1 and Dirt Cheap #5 of 3.82 miles.

Tonight was a Dirt Cheap #5 kind of a night. This time is was at a new venue, Durand Eastman Park at the Magnolia Lodge. I hadn't run here in quite a few years so it was kind of new and exciting. I had packed all my stuff before work so I went there straight after work and got a primo parking spot. It was hot and muggy. I got out for a warmup run of 1 mile at 10:56 pace, link here. The weather was 84F, 62% RH, 7 mph SSE wind, overcast.

The start was divided into 4 waves. I was in wave 1. I met up with Prem Kumar and Jeff Rose. I carried my 10 ounce water bottle, my beat up Garmin FR310XT and stuffed a small towel in the side of my shorts. I thought maybe I could use it to wipe the sweat off my face during the race. I knew it was hot so I told myself I needed to take it really nice and easy since I have races coming up on Saturday and Sunday. I certainly did not want to fall and hurt myself.

Just after the start ...

 And ... we were off. I started off nice and easy ... and settled in. It was hot but not unbearably so. The race course led around some ponds, had some ups and downs and was quite a nice course. I could see the sweat drip off my face as I ran ... I ran on. I ran almost all the ups. There was a section in the middle that didn't seem to have enough flags but it was a main trail. The group of runner I was in just ran along and found another flag soon enough and we went on. I just concentrated on staying in my position. I didn't feel the need to go all out ... just nice and easy. There was another section near the end that didn't seem to have too many flags either but I just followed everyone else up the hills to the finish. And ... done with 3.82 miles in 44:23! My splits were: 9:21, 12:41, 11:44 and 13:08 over the last 0.82 miles. See ... nice and easy.

Prem's shirt really showed the sweat!

I was really thirsty ... I got near the water and stayed there and drank cup after cup until I felt better. A couple of hot dogs helped too. I started hearing stories of runners off the course. Well ... someone did think someone had picked up flags. Ellen and Boots swung into action. Ellen called the SAG person who started to check flags. Boot went in from the finish back to the start to check flags. They found no flags missing. But by then the damage had been done. The results were thrown out ... link here. Oh well, I had a good time anyway.

Nothing a bandage can't cure

I did pick up a cut and some blood on my right shin though. I do remember saying "Oww" at one point and running onward.

Thursday, 8/19/2015: Rest day.

The calling hours for my Uncle Ed were tonight at Murphy's Funeral Home in Palmyra, obituary here. He was my deceased Dad's older brother. He died at the age of 98. Christine and I met up with my brother, Don, to pay our respects to his family.

Friday, 8/20/2015: Another rest day.

I thought about getting up early to run but it was just a thought. I usually don't run before a race, sometimes I do ... but not today. Christine and I watched "Labor Day" with Kate Winslet and Josh Brolin off of EPIX On Demand. Quite the chick flick but quite enjoyable.

Saturday, 8/21/2015: 3 runs of 1, JF/AK M 5K and 1 mile,

Another Saturday, another race ... it's just how I roll. This race was the James Francis / Andrea Kofahl Memorial 5K (JF/AK). It was a cross country 5K held out at Black Creek Park on Churchville-Chili's cross country course so it drew a lot of high school cross country runners It was a also Rochester Runner of the Year (RROY) race so it also drew the usual fast RROY runners. It was my third JF/AK (2013: 22:34 and 2014: 23:11). My lovely wife, Christine, got up and accompanied me to her first JF/AK.

We got there early and got a primo parking spot ... nice! I like to get to a race venue about 45 minutes to a hour before so I can calmly get my bib and get our for a nice and easy warmup run. This time it was for 1 mile at 8:44 pace, link here. This was a cross country course with grass, trail and a wee bit of mud so I wore my road shoes, I made sure that my warmup run had the sledding hill that the course would go up twice so I could take its measure ... it was just as steep as ever but runnable.

I got Christine a nice shady spot and set up her chair so she could watch the proceedings. I met up with Heather Patterson and nodded to other runners that I knew by name or reputation before the start.



And ... we were off! The start was a bit tight as everyone fought for the inside of the right turn around the pond. I found my own spot to run and let the race progress for a bit. I started to pick off a few runners just past the pond and waved my hand at Christine. Then it was up the sledding hill, back down and out toward trail ... mile 1 in 7:25 pace. Heather passed me at mile 1.25. He told her "I was her rabbit and that maybe I could use her as my rabbit" .. she chuckled. As she pulled away, I said "Or not" and she chuckled again. She is a master at pacing. I tend to rabbit and then go slower at a race. She starts slow and then goes faster at a race. I concentrated on holding my position and picking off any runners that I could. I was behind Amy Fox for a while and found the only mud on the course just past mile 2 as I passed her on the right ... right through the mud. Then it was around the pond again, up the sledding hill again, down and onward to the finish. I saw a runner ahead and sprinted to beat him (a 17 year old) at the line. Hey ... sprint for the finish, baby! I was parched and grabbed a few cups of water as Christine came over to see if I was OK.

Heather and I went out for a nice and easy cooldown run of 1.05 mile at 8:58 pace, link here. She told me of her plan to qualify for Boston again. I told her of how I want to qualify when I turn 60 as my qualifying time jumps by 15 minutes since a 3:55 is a lot easier than a 3:40.

Heather Patterson won female masters with a 22:09!

I checked the results when they were posted. I did OK, 67th out of 224, link here. I was 5th out of 15 in my wide M50-59 age group, link here. I was 3rd out of 7 in my RROY M55-59 age group, link here, so I picked up 8 points to bring me to 43 out of 60. I had two pieces of pizza and 2 little Fritos snacks and stuck around for the raffle awards but I wasn't lucky this year.

The rest of the day was spent just lazing around, drinking coffee, catching up on Facebook, watching a bit off of the DVR and trying to remember to go to bed early ... the Dam Good Trail Race was looming in the morning.

I had the opportunity to attend my 40th Newark High School reunion this weekend. I could have gone down to Parker's Grille in Newark for a "free" get together on Friday night or gone down to New York Wine and Culinary Center in Canandaigua for a $50 per person dinner/dancing on Saturday night. I didn't do either one. I saw the Facebook pictures ... it looks like I missed a good time. Maybe for the 50th.

Sunday, 8/9/2015 to Saturday, 8/15/2015 - Innovative Edge XC Series Race #2

I ran 7 times this week, 29.63 miles.
I biked once this week, 12.6 miles.

Sunday, 8/9/2015: A Du of 4, 12.6 and 4 miles.

I got up kind of late at 8:45AM. I read a bit of Facebook and learned of other athletes being awesome. The Sodus Point Triathlon (0.45 mile swim, 13.1 mile bike and 5K run) was held with 172 finishers, link here. I saw one person, Brian VanBuren, completed all 99 miles of the Mighty Mosquito 99 Mile Relay in 28:42:17, link here. I saw that Rob Wilder completed 100 miles in the Beast of Burden in 5th place out of 44 in 20:55:16: 100M results here, 50M results here and 25M results here.

I was determined that I wasn't going to be a slug like I was last Sunday. Hmm ... what to do? Hmm ... how about a run-bike-run (R-B-R)? Hmm ... how long? The numbers; 4, 12, 4 come into my head. So ... I went out and did them. Maybe I should call this the DeWeaver Du?

Christine said "You're awesome, baby!" and mostly stayed out of my way except to remind me to put on sunscreen and to be careful ... sound words of loving advice. I dressed, geared up and got out at a nice and easy pace for a 4 mile out and back run at 7:46 pace. My splits were: 7:35, 7:50, 7:52 and 7:50. The weather conditions were: 73F, 57% RH, 5 mph ESE wind, sunny. I was definitely a bit sweaty when I got back.


I got back to the townhouse, toweled off, had a long swig of water, backed out my bike, put on my helmet, lit up my front and rear lights and then set off. My transition was about 3 minutes. I made up a bike course of 12.6 miles on the fly. Most of the course had wide shoulders except for Edgemere Drive. I did use the left sidewalk on Latta between Island Cottage and Dewey for 1/2 mile since I was going to make a left on Dewey anyway. My average speed was 14.2 and my top speed was 28.4 mph. The weather conditions were: 75F, 54% RH, 3 mph N wind, sunny.


I got back to the townhouse, toweled off, had a HammerGel, another long swig of water and got back out on my run course. I took it a bit easier and put it into "get 'er done" pace at 7:56 pace. My splits were 8:12, 7:50, 7:57 and 7:45. The weather conditions were unchanged from the bike.


And ... done! I didn't feel like a slug and relaxed by watching lots of American Ninja Warrior ... nice!

Monday, 8/10/2015: Rest day.

I got home a bit early ... just in time to put together four lamps that Christine had bought online 2 weeks ago. They was very well boxed ... I even had to assemble the lampshades. Now I need to buy some 3 way energy efficient light bulbs.

I also discovered that I had broken the band of my RoadID on Saturday afternoon when I carried in a bag of topsoil to the back patio. I ran, biked and ran on Sunday without knowing that I didn't have it on which is kind of weird. I did have a spare band so I just put it on ... no fuss, no muss. I did cut it so it was a bit looser.

Tuesday, 8/11/2015: 5.3 miles, 42:33, 8:01 pace, 77F, 57% RH, 11 mph NW wind, sunny

Garmin Connect Activity for A short and easy 5

It was Tuesday so I got out and ran. I did cut it short since I wanted to run the Innovative Edge XC Race #2 down at Cobbs Hill on Wednesday. My splits were: 8:01, 8:12, 8:01, 8:11, 7:57 and 7:12 over the last 02. mile.

Wednesday, 8/12/2015: 3 runs of 2.6, Innovative Edge XC Series Race #2 of 2.83 and 1.5 miles, 73F, 53% RH, 10 mph NW wind, partly sunny.

I loaded my gear into the Equinox before work so I could pop down to Cobbs Hill for the Innovative Edge XC Series Race #2. It's a 4 night XC race held on four consecutive Wednesday nights in August, link here. I ran the entire series in 2011 (including the Tour de Pain) and 2013. It's a low key race with not too many amenities. Just show up and run.

I parked in the Fleet Feet Armory parking lot and ran over for a 2.6 mile warmup run at 8:35 pace, link here. I met up with Andy Ciaio and shot the breeze for a bit before the race. The kid's race held at 6PM ran long so we waited for a bit. Coach Reif introduced a celebrity in our midst. David Coyne, runner of 44 consecutive Boston Marathons, was running the race. I learned later that Bill Beyerbach started out and ran from his house at 6:10PM and arrived just before the race started.


And ... we were off! The course is almost a mile of grass, then the grass hill up to the reservoir road, over to the Washington Grove for a mile of trail and then back onto grass for the run back to the finish. It's billed as a 5K ... but it's short. I had it as 2.83 miles. Anyway ... I was behind Bill Beyerbach for 1/2 mile before he pulled away. Andy passed me shortly afterward. I took off my sunglasses when I entered the woods and shortened my stride (which seems to be working for me). I passed a few runners in the woods by taking a better tangent on the corners. I held my position as I sprinted (as well as I could) for the finish. And ... done in 23:25! I stayed around and talked a bit with Andy and Bill before I headed home. The hills at Cobbs Hill hadn't gotten any easier!

Thursday, 8/13/2015: Rest day.

My mind wanted to run but my body said pizza ... so I went and got pizza!

Friday, 8/14/2015: 9.3 miles, 1:13:44, 7:55 pace, 75F, 74% RH, 7 mph W wind, overcast.

Garmin Connect Activity for A quick 15K

I needed to get out tonight since tomorrow will be a travel day for a quick trip to Ravenna OH. It was a mixed bag of weather: partly cloudy to a light rain for 1/2 mile around mile 2 to partly sunny by the time I finished. I struck up a kind of hard pace and just kept it up ... I don't do really nice and easy too much when I run on the road. My splits were: 7:52, 7:46, 7:49, 7:52, 8:16, 7:45, 7:52, 8:03, 8:09 and 7:32 over the last 0.3 mile. I was drenched with sweat when I got done ... sweet!

Saturday, 8/15/2015: Travel day

My lovely wife, Christine, and I traveled to Streetsboro OH to spend the night. We planned on seeing her father the next day. We arrived around 3:30PM after an uneventful trip. We stayed at the Wingate by Wyndham Hotel. We had a very nice room with a king bed, desk, chair and nice sized bathroom along with refrigerator, microwave, coffee maker and even a safe! Plus this room had 13 outlets! We even got into the pool for a swim before we walked over to eat supper at Ruby Tuesday's. We both had steak ... oh, so good!

Sunday, 8/2/2015 to Saturday, 8/8/2015 - Young & Wyld 5K and Bergen 5K

I ran 7 times this week, 27.48 miles.

Sunday, 8/2/2015: Rest day.

I really, really, really should have done something ... anything! But ... I didn't and felt like a slug. I caught up on Facebook and saw awesome posts about the Keuka Tri, results here. The usual long runs and long bikes were also celebrated. But ... I rested and felt like a slug.

Monday, 8/3/2015: 6.2 miles, 48:26, 7:48 pace, 81F, 48% RH, 13 mph WSW wind, sunny

Garmin Connect Activity for A nice 10K

I got out there for a quick and not so easy 10K. I could have gone longer but cut it short. My splits were: 7:49, 7:37, 7:47, 7:57, 8:03, 7:44 and 7:10 over the last 0.2 mile.

The band on my Garmin Forerunner 310XT broke when I took it off. Parts went flying! The piece that held the clasp on went flying. I was sweaty and didn't feel like kneeling on the bedroom floor and searching for it.

A screen capture from gpscity.com of a replacement band

The piece is not one of the two that hold each side of the band to the FR310XT but the one that holds the clasp to the bottom band above.

I cobbled together my FR310XT so I could hold it in my hand

I really should buy either replacement band or another fitness watch. I do like the Garmin brand but ... the Magellan Switch is looking really good. The sale price of $84 for the Switch Up is really talking to me, link here.

Tuesday, 8/4/2015: Rest day ... ugh!!

The usual rest day before a race ... boring!!

Wednesday, 8/5/2015: 2 runs of 2.1 and Young & Wyld 5K (3.08 miles)

I had signed up for my second Young & Wyld 5K a couple of weeks ago. I knew that I needed to run 5Ks to actually get used to running 5Ks. This race is down in Honeoye Falls on a familiar, flat and fast course that I have run about 5 times between various races. It's a bit of a drive but there is nice scenery and a waterfall to boot!

I loaded all my gear in Equinox before when I went to work. Well ... I did have to go home for lunch to pick up my gym shorts! I kind of thought that I had forgotten them and I had. So I changed after work and headed straight there. I arrived at 6PM in plenty of time for the 7PM start. The weather conditions were pretty ideal: 73F, 44% RH, 12 mph WNW wind that shifted to 13 mph NNW wind before the race, partly sunny.

Well .. Honeoye Falls does have a falls

I saw Andy Ciaio and Bob Dyjak before the race. I got out for a nice and easy 2.1 mile warmup run at 8:28 pace, link here. I adjusted my FR310XT so I could just hold it in the left hand while I ran. It seemed to work so I ran with it ... lol!

I started up my eCrumb so that my darling wife, Christine, could track me in the last minute before the race. It was a small race with around 100 runners.  I lined up a few feet from the start and to the extreme right to get around.some of the little kids that were up too close to the start.


And ... we were off! The course was your basic loop with the added twist that all the turns were to the right so we had traffic to our backs. It's slightly more dangerous but it's the course so I ran it. I struck up a hard pace and struggled to hold it as well as I could. Andy Ciaio passed me during the first mile (6:59). I knew I slowed down a bit during mile 2 (7:14). I grabbed a cup of water at the halfway point and gulped a mouthful of water without breaking stride. I tried to hold on for mile 3 (7:11). I turned the last corner ... sprint (5:55 during the last 0.08 mile) ... clock under 22 ... done in 21:50! I found, grabbed a bottle of water and downed it quickly. I was a bit parched.

A post race root beer float hit the spot!

I looked at the results when they were posted and found that I finished 18th and won my M55-59 age group. Andy was 12th in 21:55 for 2nd in his M50-54 age group. Bob Dyjak finished in 26:51. The overall results, link here. The age group results, link here. I won a $10 gift certificate to the JoJo Bistro & Wine Bar in Pittsford. Nice!

Thursday, 8/6/2015: 9.3 miles, 1:14:13, 7:59 pace, 73F, 50% RH, 8 mph N wind, partly sunny

Garmin Connect Activity to A new 15K route

It was Thursday and it was my night to run ... so I did. I brought up mapmyrun.com to try to find a new 15K route because I was a bit bored with running out onto the pier by the Ontario Beach Park on my old 15K route. I found a nice route that involved running out Edgemre Drive to Island Cottage to Latta to Dewey back to Edgemere Drive. It popped up as an exact 15K so I ran it. I struck up the usual nice and easy pace ... which I pushed like usual after I warmed up. Island Cottage, Latta and Dewey all had wide shoulders. My first first 5K was 24:50, second 5K was 24:55 and the last 5K was 24:28. My splits were: 8:04, 8:01, 7:59, 8:01, 8:13, 7:50, 7:53, 8:00, 7:56 and 7:27 over the last 0.3 mile.

Friday, 8/7/2015: Rest day ... boo, hiss!

Saturday, 8/8/2015: 3 runs of 1.8, Bergen 5K and 1.9 miles, 64F, 77% RH, calm, overcast.

I woke up at 6AM for my fourth Bergen 5K (20:31 in 2011, 21:36 in 2013, 21:32 in 2014). It's a Rochester Runner of the Year race that I enjoy running. It brings out the cream of the western NY runners with lots of fast runners from Buffalo, Rochester, Syracuse and other locales. I had my pre-race bowl of cereal, dressed quietly and got my gear ready. I kissed my darling wife, Christine, goodbye. She surprised me by getting ready quickly and coming with me. We left at 7:23AM and arrived out in Bergen at 7:50AM in plenty of time for the 8;30AM start..

I got my bib and black tech shirt at packet pickup. I saw Prem Kumar, Bill Beyerbach, Mark Herberger and Bob Dyjak before the race. I got out for a nice and easy 1.9 mile warmup run at 8:40 pace, link here.

I lined up next to Bob a bit farther back than usual because of the fast crowd. I remembered to start my eCrumb just as the gun started.

The start - courtesy of Wayne Fingerlakes Cross Country and Track and Field

Getting up to speed at the start - courtesy of Bergen Road Race

And ... we were off! I got a bit busy as I tried to get up to speed while trying to stow my Droid in my SpiBelt ... and not drop anything. Hence ... I forgot to start up my Garmin FR310XT for about 0.2 mile. I didn't let it bother me. I just concentrated on letting the slower runners ahead of me give me room to pass them. The course was a new one. I hit the 1 km mark in 4:16 and the 1 mile in 6:42. I concentrated on keeping my pace and shortened my stride.

4K mark - courtesy of Tim Matthews

I started to pick off runners the rest of the way ... probably 5 or 6. I turned back into Hickory Park at mile 3.

Trying to catch 117 - courtesy of Wayne Fingerlakes Cross Country and Track and Field

Trying to draw even - courtesy of Wayne Fingerlakes Cross Country and Track and Field

Sprinting for the finish  - courtesy of Bergen Road Race

She beat me by a foot! - courtesy of Bergne Road Race

Bergen 5K swag

I saw a woman in front of me as we moved off the road to the finish on the grass. I sprinted ... she heard me coming and finished a foot in front of me ... and done in 21:30, 6:56 pace! Fastest 5K of the year! I knocked a fist with Prem ... he finished in 21:07, He had a relay race to go to afterward. Mark finished in 22:03. Mark and I congratulated Bill on his 20:00. He PR'ed at age 60!! He knocked 26 seconds off his previous PR. His workouts with GVH are really paying off!

I checked out the results, link here. The male winner, Sam Morse, finished in 14:44 and the female winner, Hannah Davidson, finished in 16:03! The first 52 finished under 17:00, 77 finished under 18:00 and 99 finished under 19:00 ... a truly fast field of runners! I finished 151st out of 337 and was 3rd out of 14 in my M55-59 age group. I received a plastic cup with the Bergen 5K logo ... nice! I got out for a nice cooldown run of 1.9 miles at 9:00 pace, link here.

Christine and I headed home with a stop at BJs on the way home. Soon she and I were relaxing with coffee. Well ... after I carted in the groceries and she put them away that is!

Meanwhile ... lots of other races were going on. The Women Run the ROC had 516 finishers (515 women and 1 lucky guy), link here. The Beast of Burden was held out in Lockport.

A map of the Mighty Mosquito relay course

A view of some of the tents

I headed out to Hopkinton Lodge at Mendon Ponds Park to check out the Mighty Mosquito 99 Mile Relay. The 5 solo runners started at 6AM and the relay teams started at 10AM. I chatted with the race director, Eric Eagan, and saw Prem Kumar go out for his second of three runs. There were teams of 6 runners who each ran loop 1, then each ran loop 2 and then all ran loop 3. Each loop was about 5 to 6 miles and would take about a hour or more. So each runner would run about every 6 hours. Headlamps were certainly necessary to run after dark. Maybe next year ...

Sunday, 7/26/2015 to Saturday, 8/1/2015 - Sauerkraut 20K

1 ran 3 times this week, 30.6 miles.
I biked once this week, 18.7 miles.

Sunday, 7/26/2015: 18.7 miles on the bike, 1:27:15, 12.9 mph average, 21.3 mph peak, 82F, 38% RH, 6 mph N wind, sunny.

I lazed most of the day and felt like a slug. I watched Facebook and the Ironman website for news about the Ironman Lake Placid (IMLP) being held. I knew three athletes: Dan Giblin, Jim McLaughlin, Danielle Feligno. I felt I had to do something physical so I geared up for a bike ride around 4PM.

Garmin Connect Activity for Out for a Sunday bike

I just headed out on some bike paths and explored the path along the Lake Ontario Parkway and also the 390 path down to Vintage Lane. It was kind of fun to get out there.

The IMLP results were Dan Giblin finished his 11th in 11:41:35, Jim McLaughlin finished his 13th in 12:57:00 and Danielle Feligno finished her first in 14:41:46.

Other people achieved awesomeness during the day. Amy Lord braved the mosquitoes when she ran the Montezuma Trail Half Marathon, course map here, results here, in 3:01:43 along with 290 other runners. 114 runner finished the 5K, link here. I thought about doing this race but I would have certainly have forgotten bug spray!

Bambi Jasmin running a flat during the Vermont 100K en route to a 15:28:42 finish

Bambi Jasmin was among 57 who finished the 100K during the Vermont 100 Endurance Run, results here. 221 runner finished the 100M, results here.

Monday, 7/27/2105: Rest day.

It was 88F when I got home ... just too hot to run. Maybe I can get up early tomorrow morning and run before sunbreak ... maybe.

Tuesday, 7/28/2015: 8.2 miles, 1:06:07, 8:03 pace, 66F, 88% RH, 6 mph SW wind, dawn.

Garmin Connect Activity for Up early to beat the heat

I did get up early! 4:45 AM to be exact! I dressed quickly along with my reflective vest, ate a banana and got out the door. I just took it nice and easy. I saw one runner, a couple of dog walkers and a bicyclist along with about 10 cars.

Sunrise on Edgemere Drive

I was rewarded with a nice sunrise too! My splits were: 8:00, 7:49, 7:47, 7:56, 8:00, 9:00, 7:5, 8:08 and 7:37 over the last 0.2 mile. I was remarkably not too sore or gimpy during the day either ... which was a surprise.

Wednesday, 7/29/2015: Rest day with temps in the low 90s. The dog days of summer have arrived.

Thursday, 7/30/2015: 10.0 miles, 1:24:36, 8:27 pace, 75F, 83% RH, 6 mph SW wind, overcast.

Garmin Connect Activity for Out before dawn

My darling wife, Christine, woke me up around 3AM with her lovely snoring. Luckily I had gone to bed early. I got up and puttered for a bit and then decided to go out early for a long run. I had my usual pre-run bowl of cereal, programmed the coffeemaker, got dressed, geared up and got out there. I brought a headlamp but didn't need it since there were streetlights along all of my route. It was pretty dark and quiet at 4:30AM but I just struck up a nice pace and "got 'er done". I slowed about mile 6 or 7. I just ran out of energy. It was quite humid but the breeze did feel good. It started to sprinkle a minute after I got done ... which I could have used about 30 minutes before! My splits were: 8:23, 8:27, 8:05, 8:16, 8:11, 8:24, 8:33, 8:38, 8:59 and 8:40. I was a bit gimpy during the rest of the day.

Friday, 7/31/2015: Rest day.

Run stats for the month of July: 18 runs for 124.16 miles, 5.9 miles/run; four were warmup runs of 2, 1.6, 1.5 and 0.4 miles; one was a cooldown run of 1.25 miles; 6 races (Irondequoit 10K, Dirt Cheap #4, Boilermaker 15K, Shoreline Half, Shoreline Du and Karknocker 5K). I biked three times (18.36, 16, 18.7 miles).

Saturday, 8/1/2015: Shoreline 20K, 12.47 miles, 1:38:14 (1:38:48 by my Garmin), 7:56 pace, 70F, 64% RH, 6 mph W wind, sunny.

My alarm was set at 5:30AM for my seventh running of the Sauerkraut 20K (1:44:56 in 2006, 1:35:48 in 2008, 1:39:12 in 2010, 1:37:08 in 2011, 1:40:51 in 2013 and 1:42:27 in 2014). I had gone to bed early and was asleep by 10PM so I was already awake by 4:45AM or so. Christine begged off again since she said that she had lamps arriving by USPS or UPS (they didn't come anyway) ... and that she didn't want to antagonize (which she does) any of my children that I was going to see after the race. I dressed quietly, changed up my pre-race meal with a bagel and banana, geared up and was out the door at 6:30AM. I should have left a bit earlier but I got down to Phelps around 7:15AM.

I had a bit of trouble finding a parking spot but I soon found a spacious one. I got my bib and 2015 yellow tech shirt. I remember to apply BodyGlide, sunscreen and down a couple of Endurolytes before the race. I took a 10 ounce water bottle and had three HammerGels on me. I said "Hi" to Prem Kumar, Alex Tong and Andy Ciaio before the race. I didn't have my running sunglasses with me. I didn't let it bother me and made do without them. I got out for a real short 0.2 mile warmup run, link here.


I lined up about 30 feet back from the start and to the left for the low key start at 8AM ... and we were off! I settled into a nice, kind of hard pace. Andy and Prem caught up to me after mile 1. Prem said he was doing a "training" run. Andy and I chuckled as he went ahead ... then Andy went ahead. I had water on the run at mile 3, then a Gel and water at mile 4. The first big hill was at mile 5.25. I crossed the 20K mark at 49:50. I shortened my stride and felt good. The second big hill was at mile 7.1. I took tiny walk breaks on each hill of maybe 100 or 200 feet. I had my second HammerGel at mile 8ish along with water. There was no more aid stations the rest of the way. I just kept running There was no traffic control at the corner of Toll and Griffith Rd or aid station around mile 10. I had to adjust my turn across the road there since a truck came whipping down Griffith Rd. I ran onward ... only 2 miles to go. I started passing 5K runners who had started at 9AM and early start 20K runner who had started at 7AM. I tried to encourage every runner. I picked up the pace ... onward ... left onto Fort Hill Rd which became S Wayne St ... into Phelps ... left onto Park St ... finish line in sight ... and done in 1:38:14! Andy had finished 31st in 1:36:10, Prem was right behind him, 32nd in 1:36:35. I finished 35th out of 120. We congratulated each other and talked shop until the results were posted. Prem won his M40-44 age group, Andy was 2nd in his M50-54 age group and I won my M55-59 age group (out of 7). Overall results, link here. Age group results, link here. My splits were: 7:35, 7:50, 7:51, 7:42, 8:12, 8:51, 7:36, 8:40, 7:40, 7:50, 7:56, 7:41 and 7:18 over the last 0.47 mile.

The post race grub was rather sparse: just bananas, energy bars, chocolate milk and an energy drink. But we all got a real small can of sauerkraut ... yahoo! Later I found that we did get a ticket for a hot dog at the Sauerkraut festival grounds elsewhere in Phelps (which I didn't use). It's really a shame about the Sauerkraut 20K. I want to like this race. I have run it sever times. It's the only 20K around. But the numbers have been falling off over the years (). I think it is because of how we are treated after the race. Years ago we had hot dogs and bagels. The winners received plants. The race had character ... now not so much. If you needed water past mile 8 today you were SOL (shit out of luck). Oh well.

7/18/2015 and 7/19/2015 - Shoreline Half and Du

7/18/2015: I ran 13.1 miles during the Shoreline Half Marathon

I woke up during the night around 4 AM as a severe thunderstorm moved through upstate NY. It produced an intense lightning show with lots of rain and thunder. I got up to close windows ... Christine slept through it. I went back to sleep and woke up just before the alarm at 6 AM. I tied to get Christine up long enough to go with me but ... she wishy-washed and finally chose to go back to sleep ... I just left at 6:55AM for Hamlin State Park for my fourth Shoreline Half (2011, 2012, 2014 and now 2015). So I knew going in that the Shoreline is usually hot, flat and had little shade if it's sunny.

A beautiful sunrise at Hamlin State Park - taken by Barb Boutillier

I go to the park and got in line with every other car that tried to get to the venue at 7:20AM ... lots of cars. The parking lot at lot 4 was 90% full when I got there. I popped open the back of the Equinox and immediately noted that I had forgotten my Garmin Foreunner 310XT .. oh, well. I adapted and overcame. I had Strava on my Droid so I fired that up and also sent my honey a eCrumb, link here, before I hit the starting line with really not much of a warmup. It was hot (around 70F) and humid when I toed the line. The good thing was that the sun was under clouds. I talked to a woman named Brittany who was running her first half and offered her encouragement.

The Shoreline Half course

The start! - taken by Kim Smith

A long line of runners - taken by Barb Boutillier

And ... we were off! I got up to speed quickly and ran the first 2 miles entirely inside the park at a pretty good pace.

Still inside the park - taken by Kim Smith

Brittany got ahead of me ... so I followed her for a while. I went into a run for 2 miles and walk through the aid stations past mile 4. It worked. Some runners would pass me but I would pass them again when I got back up to speed.

On the S curve of Priem Rd - taken by Barb Boutillier

A couple of cute signs

A trio of cute kids cheering their Mom on!

I walked a bit at mile 9 ... then Brittany told me "I could do this" and I just put her behind me. I took a tiny walk at the aid station at mile 10 and then knocked the side of my head, said "reset" and ran for the next 2.5 miles. The sun came out just as I got back to the park at mile 11.

The finish line is somewhere up ahead - taken by Kim Smith

There were 3 women in front of me when I got to the path on the shoreline with 1.1 miles to go ... I put them behind me before I hit the finish in 1:47:04 ... done!

I was drenched with sweat and was approached by volunteers who thought I needed help but I didn't. I downed a few cups of water and was fine. I hit up the post-race grup for a blueberry bagel and a banana. I was 5th in my age group so left before the awards, changed in the Equinox and headed on to my next task.

So ... my next task was helping move my daughter, Karen, from her mother's couch to a studio apartment in Farmington. My ex had picked up a Uhaul 10' truck in Geneva at 9AM and waited for me to arrive around 1PM. Then Karen, my oldest son Michael, the ex and I loaded what was left from her mother's and from mother's storage unit in Newark. It was hot and humid so I got a bit of sweat from my brow onto her stuff as I arranged her stuff in the hot truck. Then I drove the truck to her new place. She has a nice roomy studio with a nice sized kitchen and main area. Michael and I were puzzled for a while trying to put together one of her couches with no instructions before we figured it out correctly. Then I drove the truck to Victor to drop off the Uhaul. The ex drove me back to my Equinox in Newark so I could drive home. So ... another move of one of my kids done. I have really forgotten how many times I have moved each of them ... it does seem like a lot. Did I tell my darling wife, Christine? The answer would be no ... it had to be done so I just did it. I do what I can for my kids. Karen told me that Farmington has a nice bus system and that she wants to get a job in Canandaigua. I hope she does.

I got back up to Rochester by 6PM. I busied myself by taking out the garbage from the patio and putting my Saris bike rack onto the Equinox.  Soon it was time to go to bed early at 10 PM. I had signed up for the Shoreline Du for the first time so tomorrow was another race.

Sunday, 7/19/2015: 1 run of 0.4 mile and the Shoreline Du, 75F, 89% RH, 9 mph WSW wind, mostly sunny.

My wakeup call was 5:30AM this morning ... but I heard Christine's phone sound a notification at 5AM and I was up st 5:15AM ... no matter. I loaded the dishwasher and did the dishes in the sink before I tried to wake Christine ... but she begged off and went back to sleep. I didn't let it bother me and got ready, geared up and got my bike onto the bike rack. I nicked my right forefinger putting the bike onto the rack ... I just put some Kleenex on it and got going out to Hamlin. I was out there by 7:15AM for the 8:15AM start. I got my stuff together and was marked with my 267 bib number on my right hand and right calf as I entered transition. I racked my bike and noted that it was right opposite from the Finish line. I was a bit nervous since I had not done a Du since the Autumn Classic in 2013. I noted that it was a bit warmer (78F) and windier (9 mph WSW wind).

Getting ready to my first Du in 2 years

My trusty steed

I got out for a 0.4 mile warmup run at 7:54 pace, link here. Hey, I got this. It was just a run, bike, run ... right? I tried to start up a eCrumb for my honey but it was rejected just like my Facebook update because of bad cellphone coverage in Hamlin.

I turned my Garmin on at the beginning of Run 1 and just let it go. The result is that it thought that the Du was just one big run. I managed to chop up the TCX file into separate Run, Bike and Run files but ... it was a lot more difficult than I thought. Some Goggling was involved. But I ended up doing it in WordPad. Run 1 and Bike was relatively easy. I had the most trouble with Run 2 since Strava thought for a long time that it was a duplicate of Run 1. But I finally fixed it.


And ... we were off! I got off to a fast start and was 7th for the first mile. Some runners passed me in the second mile before I got to transition for the 16 mile bike. I put on my helmet and gloves, took a swig of water and ran/walked my bike to the mount area. I was on my bike and rolling ... out of the park and onto the course.


It was windy ... from 9 mph from the WSW. So a lot of the ride was into a crosswind or headwind. My bike is just a ordinary bike set up with a straight handlebar, city tires and no aerobars. So .. I heard "On your left", "Left" or nothing at all as rider after rider passed me. I pedaled as best as I could for my third ride of the season and pedaled some more. My butt hurt a bit and I ran out of energy about half way through the 16 mile course. There were slight hills and definitely a headwind on the course ... for sure! Our bike course was even on the Parkway for a couple of miles. I was really tired but I pedaled on and on and on until I got back into the park and to the dismount area. Wow! Did it hurt to walk or try to run again! Ouch! I got into transition, racked my bike, took my helmet and gloves off, toweled my head off and tried to run again.


I groaned quite loudly for the first 5 steps as I left my bike to begin the 4 mile run. There was an aid station right outside of transition and I downed 2 cups of Fluid to get some electrolytes in me. I was tired but it did hit the spot. I got up to a slow run and managed to hold it for most of the first 2 mile loop. I had another 2 cups of Fluid when I got around to begin the second loop. I remember seeing a sign just as I got back that read "Run Bike Run with the first two crossed out. I managed to get up a bit of speed when I crossed the finish line. And ... done in 1:57:59.70!

On the run course - taken by Kim Smith

In the finish chute - taken by Kim Smith

I got my finisher's medal, downed a cup of water and ambled toward the lodge where I gobbled down a banana and a couple of hot dogs. I was drenched with sweat and took a while to just relax. I found that I had finished 24th out of 58 so I stayed for the awards.

Later the results were posted. I was 24th out of 58, link here. I was 6th out of 9 in my M55-59 age group, link here. I did OK: Run 1 of 2 miles was 13:46, 6:51 pace, 12th out of 58; Transition 1 was 1:13; Bike of 16 miles was 1:07:44, 13.9 mph average (23.5 mph max according to my Garmin), 44th out of 58; Transition 2 was 1:09 and Run 2 of 4 miles was 34:13, 8:33 pace, 12th out of 58. So ... I did OK on the run and not so much on the bike. Hey ... it was fun. I got to see a lot of really fast bikes whiz by me!

Lloyd's Ribs ... tasty!

My darling wife, Christine, cooked up my favorite supper ... ribs! Along with french fries and ketchup!

Sweet Shoreline Swag!

All in all ... a great weekend!

Monday, 7/20/2015 to Saturday, 7/25/2015 - Karknocker 5K

I ran 3 times this week, 12.1 miles.

Monday and Tuesday, 7/20/2015 and 7/21/2015: Rest days

Sometimes rest days are necessary ... but I felt like a slug on Tuesday.

Wednesday, 7/22/2015: 8 miles, 1:06:18, 8:17 pace, 72F, 57% RH, 13 mph WNW wind, sunny

Garmin Connect Activity from Out to Brooks Ave and back

I brought my running gear to work so I could do a very rare noontime run from B601. The Canal Path is 1 mile from B601 so I just ran over there and then south to Brooks Ave and back. I took it nice and easy since my right knee hurt a bit for the first 3 miles. But ... it went away and I continued onward. I saw a woman with lots of baggage hanging off her fenders and with a solar charger. I thought about asking where she was from and where she was going but she was too busy fiddling with her phone to be much of a conversationalist.

Thursday, 7/23/2015: Rest day ...

Friday, 7/24/2015: 2 runs of 1 and Karknocker 5K, 81F, 39% Rh, 9 mph NNW wind, mostly sunny

Tonight was my third Karknocker 5K (2012, 2014 and this year). It's a nice 5K in East Rochester held on a Friday night during the East Rochester Fireman's Field Days. This 5K is flat, fast and usually hot. It begins and ends at the East Rochester High School and winds through the streets of East Rochester. I ran my 2nd fastest 5K of 20:18 here back in 2012.

I got home from work on time, ate the my usual pre-race bowl of Cheerios, dressed, got my gear and left with my darling wife, Christine at 5:52PM. We arrived around 6:15PM in plenty of time to get my bib and cotton T-shirt before the 7PM start. I got out for a nice 1 mile warmup run at 7:59 pace, link here. I went back to the Equinox, got a drink of water, kissed Christine and got ready.

I saw Tom Dutton, the 69 year old youngster, before the race. We both remarked how we were getting older and slower. But we were both out there toeing up to the line anyway. There is a certain satisfaction and anticipation to that. I was lined way to the left and about 20 feet behind the start line.


And ... we were off! I weaved a bit and got up to speed quickly. I put Tom behind me in the first 100 yards. It was hot and dry ... I passed the first aid station up and hit the first mile in 6:45. The second mile seemed to take forever and I knew I slowed ... a 7:27. I take a sip on water on the run at the second aid station. I shortened my stride and held on. I passed a few runners. I knew I was getting close ... I could see the finish ... bring it in ... the clock was barely under 22 ... sprint ... and done in 21:56, 7:05 pace!

I was really parched and soon had 3 cups of water. I was a bit worried about Tom and saw him come in to win his M65-59 age group at 23:45. I walked around a bit and then went to the Equinox to tell Christine that I was done ... which she already knew because of my eCrumb. I went into the carnival to have my free hamburger and adult beverage. Mmm ... tasty and well earned!

Then it was home with a side trip to Wegmans for some essentials like coffee creamer, bananas, grapes and the like. I prowled the PCR timing website until I saw that the results were posted. I saw that I was 58th out of 183, link here. I was just off the podium, 4th out of 12 in my M55-59 age group, link here.

Saturday, 7/25/2015: Rest day.

Housework had to be done so I got up early and got at it. I swept and mopped the kitchen and bathroom, then I did 5 loads of laundry. My darling wife, Christine, thanked me for my hard work!

I troweled Facebook and saw that the Burning River 50 and 100 mile Trail Run was being held in OH. Some runners from the Rochester area ran: Michael Ryan and Patrick Milligan. I read that the conditions were brutal. Pat finished 3rd in the 50 mile despite what happened to his heel at mile 20.

Pat's heel

His Facebook post says that he completed the first 26 miles in 4:22 and the last 24 miles in 7 hours. His heel does look gruesome ... but awesome! Lots of other Facebook posts were from people either prepping or spectating at Ironman Lake Placid (IMLP) which was being held the next day.

In real life ... Christine and I went out to see "Jurassic World" at the Regal Greece Ridge 12. It was a good movie ... that redhead sure could run fast in her heels!