Monday, 11/16/2015 to Saturday, 11/21/2015

I ran once during 6 days ... boo!

Monday, 11/16/2015 to Friday, 11/20/2015

Life got in the way. Monday was your basic rest day after 3 days of running. Tuesday was "still hurting in my right hip" day. Wednesday was "worked late" day. Thursday was "take my youngest son, David, to America's Best to get glasses" day. Friday was "go back to America's Best to pay with my HSA instead of my ESL" day. So ... life got in the way.

Saturday, 11/21/2015: 9.3 miles, 1:16:20, 8:12 pace, 36F, 75% RH, calm, overcast.


I finally got out and on the road with my brand spanking new Brooks Adrenaline GTS15 shoes on Saturday morning. It was cold so I dressed in my brand spanking new CW-X tights, along with my Brooks 1/4 zip pullover, Brooks beanie and heavy running gloves. I stuck up a nice and easy pace on my usual 15K route.

I started to develop a hot spot on one of my left toes about halfway in but ... what can you do? I wasn't going to stop so I kept on running. I tried to spread my left foot while I ran ... it might have helped. I think I stopped before I developed a blister. My splits were: 8:06, 8:10, 8:07, 8:09, 8:32, 8:02, 8:09, 8:23, 8:14 and 8:05 over the last 0.3 mile.

11/13/2015-11/15/2015 - Dirt Cheap Stage Race

My seventh Dirt Cheap Stage Race. The past six were of the 3 races in 2 days format. Race #1, a 3 mile race, held in time trial format on Saturday at 9 AM, Race #2, a 5 mile race, at 1 PM at Devil's Bathtub with its infamous stair climb finish and Race #3, a 11 mile race, at 9 AM on Sunday. This year had race #1 held in the dark on Friday night at 6:30 PM.

11/13/2015: 3.16 miles, 32:34, 10:18 pace, 41F, 65% RH, 16 mph W wind, wind chill 33F, overcast.

I took all my gear to work so I could go out to Mendon Ponds Park straight after work. I took most of my cold weather gear. I chose my old CW-X tight, Darn Tough socks, a yellow long sleeve tech, a white short sleeve tech, Brooks beanie, Brooks jacket, heavy running gloves along with my trusty Salomon SpeedCross trail shoes. Oh ... it was cold, dark and windy outside so I wished it had more at first.

There was no parking by the race venue up on Pond Rd so I parked in the approved parking lot at the corner of Douglas Rd and Pond Rd. Then I hiked up to the road to race venue to get my bib. I was really surprised ... YJR had sunshine (a big ass construction light) and a nice tent to hold their post race festivities.

The DCSR #1 start and finish lines ... the rest of the course was dark - photo courtesy of Fleet Feet Rochester

I was surprised when I got 229 as my bib ... picking up my bib late meant that I got a really high number. A really high number times 5 seconds per number meant that I had wait almost 20 minutes after the race start before I started. So ... I spent it shivering in the tent talking to Jady Simmons who had a slightly lower number. I took off my Brooks jacket just before I got in line because I knew I would warm up.

The time trial lineup before the start of DCSR #1 - photo courtesy of Fleet Feet Rochester

I didn't warm up at all and just hopped around a bit as I waited my turn to go. Ellen reminded me to turn on my headlamp when I got up to the start line.


And ... I was off! I wasn't warm so I started nice and easy as I went up, up and up for the first 1/2 mile. I kept my pace at nice and easy as much as I could and kept scanning the ground with my headlamp looking for roots and rocks. I started passing runners and giving them encouragement or just a "hey". I concentrated on keeping myself upright while motoring past slower runners and yielding to faster runners behind me. One thing I did notice is that I thought I was running a longer distance than I actually. I thought each mile was actually two, lol! Soon enough I could hear the sounds of the finish line and ... done in 32:34!

A post DCSR #1 selfie

I had a some chips, a banana and couple of hot dogs for my post race grub. Another excellent YJR race. They have this down to a science! I put on a hoodie and my Brooks jacket pretty soon after the race. I didn't want to get chilled. I did pretty well, I was 72nd out of 254, 11th out of 27 in my M50-59 age group, link here. My splits were: 9:49, 11:26, 10:05 and 7:43 over the last 0.16 mile.

Saturday, 11/14/2015: 2 runs of 0.83 and DCSR #2 of 4.67 miles, 37F, 60% RH, 16 mph W wind, wind chill 28F, overcast.

DCSR #2 started at 10 AM so I could sleep in just a bit. I think I woke up at 6:30 AM. I had just thrown my running clothing into a corner in the bedroom last night so I just put it back on. The temperature and weather hadn't changed any ... it was just daylight not nighttime. I drove down to Mendon Ponds Park again ... this time to Devil's Bathtub. I got a parking spot about halfway up the hill about 50 minutes before race start. I met up with Prem Kumar, Andy Ciaio and Mike M. I got out for a warmup run of 0.83 miles at 9:04 pace, link here. I didn't get a chance to have a swig of water before the race because I cut it too close. I moistened my mouth with what little spit I had and waited for the start.


And .... we were off! DCSR #2 is a repeat of the 5 mile Dirt Cheap race at Devil's Bathtub with a mass start on top of the hill with the infamous stair climb finish.

The start of DCSR #2 - photo courtesy of Tom Rossborough

I got up to speed quickly. I passed Prem about 1/2 mile in and gave him a fist bump. I followed Mike Maynadasy straight through the mud fields and passed about 4 runners who were trying to dance around the edges to try not to get muddy. Boom! I passed Mike at the apex of a right turn at about mile 3.

I think this was somewhere in the first half of DCSR #2 - photo courtesy of Tom Rossborough

Climbing up Cardiac Hill - photo courtesy of Kim Smith

Cresting up Cardiac Hill - photo courtesy of Kim Smith

I went straight through the creek crossing instead of taking the bridge. The flags led us straight through ... so did I. It did help wash the mud off. Soon enough the course led us to the stairs. I ran up them and was more than happy to stop ... and done in 44:53. I went straight to the Equinox for water and to put my hoodie. I had a banana and apple after the race.

I did pretty well again. I was 56th out of 267, 7th out of 28 in my M50-59 age group, link here. My splits were: 8:09, 9:59, 10:28, 8:29 and 11:39 over the last 0.67 mile. Andy finished in 43:27, Mike finished in 45:08 and Prem finished in 46:39.

Sunday, 11/15/2015: 1:48:15, 10.40 miles, 10:24 pace, 46F, 66% RH, 10 mph SW wind, wind chill 42F, partly cloudy.

I thought I had set my weekend alarm at 6:15 AM but instead it went off at 5:45 AM. No matter ... I got up, got dressed and went downstairs to finish the dishes from last night. I knew the drill ... eat a pre-race bowl of cereal, got dressed with the same clothing as yesterday and Friday night, make sure I had all my gear, get out and get down to Mendon Ponds Park about a hour before the race start. The wrinkle today was twofold: my trail shoes were still damp from yesterday and it was a bit warmer. So I just put on my damp trail shoes and changed to my new CW-X capris and my calf sleeves. I felt that the calf sleeves would help my legs with the 11 trail miles of DCSR #3.

I got down to the Beach parking lot around 50 minutes before the race start. I found the parking lot about 80% full. I found out that about 100 runners had taken the 7:45 AM early start. I met up with Prem Kumar, Mike Maynasdasy and Andy Ciaio before the race. I decided to carry my 10 ounce water bottle and 1 gel so I knew I would have water during this cupless race.

I didn't hear as much of Ellen's pre-race comments that I usually do ... I had some business in the bathroom. I knew it by heart: "Follow the pink flags, don't follow the runner in front of you, if you get lost it's your fault!"


 And ... we were off! This was a long trail race so I knew to pace myself. I settled in ... nice and easy, run the flats and downs and walk the hills that I couldn't run. Still ... I did start out a bit fast and didn't walk any hills for at least three miles.

One thing I did notice was all the photographers on the course. Fleet Feet's Kim Smith and Barb Boutillier took 443 and 699 pictures respectively. Anita Cornell took 117 pictures and Tom Rossborough took 376 pictures. 1635 pictures ... wow!

photo courtesy of Tom Rossborough

This is before mile 3 since I still had my Brooks beanie on - photo courtesy of Kim Smith

I passed Prem around mile 3. I passed a guy who was limping around mile 3 also. I heard him say that he had rolled his ankle. I later learned via Facebook that he had broke his ankle ... but also finished. Of course there was a pic, lol! I also remember seeing Charlie Sabatini out for a walk ... the 81 year old running legend.

photo courtesy of Kim Smith

I took a gel and refilled my water bottle at mile 5. I had a chuckle when I came upon Stacy Maier dressed up as a trail shark at mile 5.85. I got a high five as I passed her.

Stacy Maier as the trail shark ... dum, dum, dum - photo courtesy of Tom Rossborough

photo courtesy of Tom Rossborough

I pressed onward. Prem was right behind as I picked my way through and around the bog. He passed when I stopped to take some water and a couple of breaths. Onward. I staggered a bit as I crested a hill and had to take a swig of water to steady myself. I saw Sean Hendrick as I went up a hill ... he was yelling out "Climbing hills builds hair on your chest" ... I'm sure I got more today. I filled my water bottle as I got to Devil's Bathtub at mile 9. This time we ran down the infamous stairs. I was on the home stretch ... one foot in front of the other ... I could hear the sounds of the finish line ... I saw Jeff Rose at the bottom of the last hill. I gritted my teeth, launched myself up ... and done in 1:48:16!

Gritting my teeth for the finish of DCSR #3? Check! - photo courtesy of Barb Boutillier

The coveted 2015 DCSR #3 hoodie sure did feel nice!

I quickly got in line to get my 2015 DCSR #3 hoodie. I had earned it, I wanted it and I quickly changed into it. Nice! I had some pasta, a banana and an apple for my post race fuel. I hung around for a while and swapped some running stories with Andy and Mike.

I did OK. I didn't trip or draw any blood. I finished 57th out of 241, 8th out of 27 in my M50-59 age group, link here. My splits were: 8:53, 9:11, 11:02, 10:11, 10:30, 9:47, 9:32, 11:53, 13:17, 10:06 and 9:37 over the last 0.4 mile. I finished 7th out of 23 in the series M50-59 age group, link here.

The DCSR is an event full of stories for lots of trail runners. Some pics from DCSR #3.

Andy Ciaio finished in 1:40:40, 28 seconds behind his son, Ben - photo courtesy of Kim Smith

Mike Meynadasy finished in 1:54:14 - photo courtesy of Kim Smith

Bambi Jasmin finished in 1:54:46 - photo courtesy of Barb Boutillier

Barry Cherney completed his first DCSR and race #3 in 2:13:44 - photo courtesy of Barb Bouutillier

Beth Spingar finished in 3:12:22

Chris O'Brien (in blue) finished in 1:51:38

Jim McLaughlin and Courtney Abeln finished in 2:16:47, a 28 minute PR for her - photo courtesy of Barb Boutillier

Danielle Feligno finished in 1:52:32

Jady Simmons finished in 2:28:44

Prem Kumar finished in 1:44:59

Ron Heerkens Jr fell on his water bottle (which knocked the wind out of him) and finished in 1:56:34 - photo courtesy of Barb Boutillier

Tina Pellegrin finished in 3:03:00 - photo courtesy of Barb Boutillier

Tom Butler finished in 2:39:00 - photo courtesy of Barb Boutillier

Amy Lord finished her first DCSR and finished race #3 in 3:00:00 - photo courtesy of Barb Boutillier

Rick Conrad rolled (broke) his ankle early and ran/walked the rest of the way to finish in 2:38:11 - photo courtesy of Barb Boutillier

I have done this race since its inception 7 years and will do it again at the drop of a hat. It's fun, challenging and a bit grueling. Did I mention fun?

Sunday, 11/8/2015 to Thursday, 11/12/2015 - No runs at all

1 didn't run at all during these 5 days. Why? I could have run on Monday or Wednesday but I had a muscle knot just before my right knee. I don't know how else to describe it.

The Dirt Cheap Stage Race with its three races in three days was looming. So I decided that it would be a better course to rest rather than run.

Sunday, 11/1/2015 to Saturday 11/7/2015 - Grocery Run 5K & Mendon Ponds Trail Run 30K->20K

I ran 6 times this week for 39.31 miles.

Sunday, 11/1/2015: 12.75 miles estimated, 1:45:00 estimated, 8:14 pace. 61F, 63%, 23 mph WSW wind, mostly sunny.

I used the hour that I got back from the end of Daylight Savings Time to sleep. I didn't get out to run until 10 AM. It was lot warmer than yesterday ... 27F to be exact. Yesterday, I wore CW-X tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy gloves. Today, I wore CW-X shorts, short sleeve tech, orange hat and light gloves.

My plan was to try to run a half at a nice and easy pace. I chose to run out Edgemere Drive to East Manitou Rd and back. It was really windy. I had a crosswind on my left side for the out. It was really gusty when I was out in the open by the ponds. My Garmin died at mile 5.35 so I was in the blind at to where mile 6.65 was ... so I winged it. The crosswind was on my right and sort of a tailwind on the back which was nice. I'll bet my splits were all over from 8:00 to 8:30 on the out to 8:20 to 7:50 on the back ... who knows?

Meanwhile ... down in New York City a whole lot of runners were running in the NYC Marathon, results here.

The coffee was brewing when I got back. So .. my feet were up very shortly. The Buffalo Bills had a bye week so I caught a very entertaining NFC football between the NY Giant and the New Orleans Saints down in the Crescent City. Drew Brees of the Saints passed for 7 TDs and Eli Manning passed for 6 TDs. The game fittingly was decided by an end of the game FG as the Saints won 52-49, links here and here.

Christine was feeling a bit better so she cooked up some spare ribs, baked potatoes and spinach. Mmm ... tasty!

Monday, 11/2/2015: Rest day.

Tuesday, 11/3/2015: 5 miles, 51:30, 10:18 pace, 64F, 56% RH, 5 mph E wind, sunny.

Garmin Connect Activity for Switchbacks and Grassy Vs

I have some trail races coming and my Salomon SpeedCross trail shoes were feeling unloved so I needed to do hills. What better place to do hills on Tuesday night than Cobbs Hills. So I loaded the running gear into the Equinox before work. I made sure that I included my reflective vest and headlamp. I changed at work and headed to Cobbs Hill after work. What a beautiful evening! Indian summer is truly upon us for now at least!

I took it nice and easy when I started out. I kept my pace there and just enjoyed going up the switchback and then up and down each side of the grassy V. My splits were: 10:31, 10:06, 10:33, 10:27 and 9:52. Nice!

My new Brooks Adrenaline GTS15 running shoes that I ordered from Road Runner Sports were waiting for me when I got home ... sweet! Yes, I didn't buy local. Boo, me ... money talked this time. There are plenty of times where I buy local.

Wednesday, 11/4/2015: Rest day.

Thursday, 11/5/2015: 5.1 miles, 43:43, 10:43 pace, 72F, 53% RH, 3 mph S wind, mostly cloudy.

Garmin Connect Activity for More switchbacks and grassy Vs

I needed more hills I headed back to Cobbs Hill for more hills. It was a bit darker so I put on my headlamp a bit earlier. My splits were: 10:45, 10:31, 11;32, 10:37 and 10;23. I didn't think I ran slower than I did on Tuesday but I guess I did.

Friday, 11/6/2015: Rest day ... but not the best rest day.

Christine made an excellent salmon loaf for supper. What's bad? I ate way too much and stomach distress the rest of the night ... which is not the best way to prepare for a two race morning the next day.

Saturday, 11/7/2015: 3 runs of 1, Grocery Run 5K and Mendon Trail Run 20K

I had a plan to run two races today, the Grocery Run 5K and the Mendon Trail Run (MTR) 30K, just like I did last year. I was not feeling the best in the morning. I still felt a bit bloated due to overeating the night before. But it was race morning so I checked the temperature (46F), got geared up with a couple of long sleeve tech shirts, brought my trail shoes for the second race and a DCSR hoodie for afterward, and left for my first race. I got there around 7:30AM which was in plenty of time for the 8:15AM start. I parked in the Rochester Museum and Science Center parking so I could make a quick exit onto North Goodman after the race. I already had my bib so I was all set. I got out for a 1 mile warmup run at 9:01 pace, link here. I just wanted to get warm ... nothing special.


I moved up a bit closer to the start line than usual. I was right behind the GVH group when they did their usual pre-race chant.

The Grocery Run 5K - photo courtesy of Grocery Run 5K Facebook page

And ... we were off! I got up to speed quickly. A 5K is really over quickly ... what can I say? Mile 1 passed in 6:50. I didn't run as quick as I usually do on a 5K. I didn't do it on purpose but I did ... mile 2 in 7:08 and mile 3 in 7:25. I closed with a 6:37 in the last 0.1 mile. And ... done in 22:06 officially. Which is my slowest 5K of 2015. I stuck around for a bit to see if I could find out how I placed in my M55-59 age group but the results weren't uploaded yet so I took what food I could (a cookie and a piece of fudge) and went back to the Equinox around 8:55AM. Time to head over to my second race at Mendon Ponds Park (MPP).

I wonder how many times I have turned down in the Beach parking lot of MPP for either a trail race or just to run trail? I have run 162 trail races out of my 356 races so probably quite a few. But it never gets old though. I love to race. It was about 9:15AM so I made my way to Stewart Lodge with my gear to get my bib ... I saw Chris Washburn (doing the 50K) running back up to Douglas Rd after loop 1.

Chris Washburn during his 50K - photo courtesy of Dave Cornell

I forgot my trail shoes and mistakenly thought I had left them home. So ... I ran on my Brooks Adrenaline GTS15 road shoes with 588 miles on them. Oops!

I met up with Andy Ciaio before the race. I knew others there ... Ron Heerkens Jr was one of the photographers, Dave Cornell was out on the course. And ... we were off!

The 10K/20K/30K start - photo courtesy of Richard Detwiler

The 10K/20K/30K start - photo courtesy of Justin Newcomer

I stopped for a few seconds along the beach of Hundred Acre Pond to start up my eCrumb so that my Christine and my kids could track me. Then I set off and tried to get back where I felt I should be running. It took a bit of energy ... which probably I shouldn't have expended. But I did. The 10K loop of the MTR is your basic blue-green loop with a road closing to get out to Stewart Lodge for a start/finish and an aid station.

Somewhere on loop 1 - photo courtesy of Dave Cornell

300 yards from the start/finish line - photo courtesy of Richard Detwiler

I felt OK during loop 1. I had some water and a Gu at the aid station around mile 4. But I did have a GI issue ... I had to pee once during the loop and again in the bathroom just after loop 1. I felt worse during loop 2. I was just out of energy plus my heels hurt. I slowed to make sure that I didn't trip and fall. I had more to eat, a few pretzels and some M&Ms, at the aid station at mile 4. I had to pee again shortly afterward. I had decided to pull the plug at the end of loop 2. So I ran onward, got back to start/finish line and told the timer my intentions.

Coming into the start/finish line - photo courtesy to Richard Detwiler

Feeling exhausted as I finish loop 2 - photo courtesy of Dave Cornell

I must have looked a sight because Amy Lord got over to check on me. I thanked her and went into Stewart Lodge to get something to eat. I had a bagel ... one half with peanut butter and the other with jelly. It tasted delicious. I soon felt better enough to go home.

I usually finish any race that I start. But today ... not so much. I have learned that when I don't have it to not push it. Last year I did both the Grocery Run 5K and the MTR 30K. This year ... no. The MTR 10K/20K/30K allows one to either go up or down in distance without penalty. The MTR 50K is either you finish or it's a DNF. If I had been doing the 50K would I have quit? Probably not ... I would have walked it if I had to. But today I felt it was better to quit and race another day.

Here are the results, link here. 59 runners finished the 10K; Amy Lord in 1:24:25. I finished the 20K 49th out of 63 in 2:27:19, 14th out of 17 in my M50-59 age group. Andy Ciaio finished 9th in 1:24:48 which was 46 seconds behind his son, Ben, who won his M0-19 age group, Sarah Hardy in 2:33:51 and Tina Pellegrin in 3:20:05. 43 runners finished the 30K; Anzhela and Diana Knyazeva came up from D.C. to finish in 3:55:49. 61 runners fnished the 50K; Prem Kumar in 5:34:28; Chris O'Brien in 5:54:02, Chris Washburn in 5:58:43, Sheila Eagan in 6:15:2, Danielle Feligno in 6:26:24 and Tom Butler in 9:40:54.

Diana and Anzhela Kynazeva - photo courtesy of Justin Newcomer

Meanwhile, Heather Bailey Ostrander was running the Stone Cat 50 Mile Race in Ipswich MA and being awesome and badass!

A selfie from HBO at two hours and 9.6 miles. I would run faster, HBO!

I and a lot of other people stalked her via Facebook. She gave it her all and finished in 12:19:22, results here. Way to go, HBO! Her race report is here and a post from Kristen Peterson, here.

Sunday, 10/25/2015 to Saturday, 10/31/2015

1 ran 4 times this week, 32.5 miles.

Sunday, 10/25/2015: 6.2 miles, 51:09, 8:15 pace, 52F, 76% RH, 10 mph W wind, overcast,

Garmin Connect Activity to A short out and back to Island Cottage

The Buffalo Bills were playing the Carolina Jaguras in London at 9:30AM so I decided to get in a short run and then watch the game. I should have gotten up earlier but it was what it was. I decided to just do a nice and easy out and back 10K. I did pick up the pace on the way back. My splits were: 8:23, 8:25, 8:26, 8:07, 8:02, 8:07 and 8:04 over the last 0.2 mile.

The Bills game ... what can I say? EJ Manuel gave the game away in the 2nd quarter with a fumble six and pick six in successive offensive play and then another interception four plays later. Suddenly it was 3-27. Yes, the Bills held them and took the lead at 31-27 with about 2 minutes to go. But a phantom pass interference pass on a 3rd and 15 gave the Titans new life and a TD two plays later ... final score 31-34, link here.

Other runners were out being awesome. The Marine Corps Marathon was held down in DC and the Niagara Falls International Marathon was held over in Niagara Falls, Ontario, Canada. Heather Patterson ran a 100 mile trail race in New Hampshire called the Ghost Train Rail Trail Race ... wow! Her husband, Chris, provided Facebook updates ... sweet!

Heather Patterson after a 21:47 100 mile run! - courtesy of Chris Patterson

Monday, 10/26/2015: Rest day.

My honey, Christine, is still sick. Today I cooked ... and lived to tell the tale. Christine gave me instructions on how to roast a chicken. So I did. Man, is it weird to fondle ... err, rub seasoning on an uncooked chicken! I cooked it at 450F for 50 minutes, let it stand for 15 minutes while I cooked some Stove Top Stuffing, cut it and served it. Boom! It was moist and delicious! Probably beginners luck though!

Sadly, Courtney Wagner died at age 18 from brain cancer, links here and here. She was a Canandaigua native who bravely fought for 4 years before succumbing. She made it to see 'Ellen', link here. Christine and I had the pleasure see her in March as the honorary team captain for the Rochester Razorsharks, link here. I thought of her while I ran the Scare Brain Cancer Away 5K two days prior.

Tuesday, 10/27/2015: 8 miles, 1:05:15, 8:09 pace, 54F, 50% RH, 8 mph E wind, partly cloudy

Garmin Connect Activity for A nice, easy and breezy out and back

It was Tuesday, I run on Tuesday, so I ran. I cut it to just out 4 miles and back so I could get back before dark. My splits were: 8:08, 8:10, 8:07, 8:10, 8:07, 8:13, 8:15 and 8:05.

Wednesday, 10/28/2015: Rest day.

Thursday, 10/29/2015: 9.3 miles, 1:17:31, 8:20 pace, 48F, 50% RH, 24 mph W wind, wind chill 41F, light rain.

Garmin Connect Activity for A brisk, windy and rainy 15K

It was Thursday. I run on Thursday, so I ran. It was a bit raw outside so I wore my tights, long sleeve tech, Brooks jacket, Brooks beanie and my heavy running gloves. I started out nice and easy and just enjoyed the rain and wind in my face. My Brooks Adrenaline GTS14s have 563 miles on them and I could feel it in my legs. My splits were: 8:13, 8:14, 8:22, 8:25, 8:37, 8:04, 8:10, 8:20, 8:33 and 8:23 over the last 0.3 mile.

Christine is feeling a bit better so she cooked a delicious pork roast, mac'n'cheese along with applesauce. Mmm!

Friday, 10/30/2015: Rest day.

Saturday, 10/31/2015: 9 miles, 1:15:30, 8:08 moving pace, 34F, 86% RH, 5 mph SW wind, clear.

I got up early to run with the Bagel Bunch for the second of their Kelly's Apple Farm runs. I met up with the group of about 30 runners just before dawn. I went out with the lead group that included a guy named Russ who was on his last 20 mile run before the Philadelphia Marathon and Jason "Jmac" McElwain. Jmac took it easy but was about 100 yards ahead by the end of 2 miles. I was content to pound out 8:00 or 8:10 miles with Russ. He took a gel break at mile 5 for 2.5 minutes. I left him behind when he turned onto Maul Rd and continued south on Bennett Rd. I added a bit of mileage to get up to 9 miles. My splits were: 8:35, 7:57, 8:03, 8:00, 7:54, 10:35, 8:05, 8:06 and 8:11.

Other runners were out there being awesome. 964 runners finished the Pumpkins in the Park 5K, link here. Facebook was awash with their costume pictures.

I broke down and ordered a new pair of Brooks Adrenaline GTS15 running shoes from Road Runner Sports (RRS) online. The MSRP was $120. The RRS VIP price was $90 with no tax and free shipping. Fleet Feet Rochester was having a one day Brooks sale so their price was $120 minus $25 plus 8% tax plus time and gas to drive down to the Armory location and back. I chose to click instead of supporting local. Boo, me ... but money talked and won this time. I'm a runner with a racing addiction and need the money for race applications.

Month of October stats: I ran 23 times in 31 days for 141.5 miles, 6.2 miles/run. I ran 4 races (Scarecrow 5K, Finish Strong 15K, Moore Than A Race 10K and Scare Brain Cancer Away 5K with 4 warmup runs of 1.5, 1.8, 1.8 and 1.2 mile and 1 cooldown run of 0.5 miles. I have run 213 times for 1170 miles, 5,5 mile/run, so far in 2015.

Sunday, 10/18/2015 to Saturday, 10/24/2015 - Moore Than A Race 10K & Scare Brain Cancer Away 5K

I ran 7 times this week, 29.0 miles.

Sunday, 10/18/2015, 2 runs of 1.8 miles and Moore Than A Race 10K, 36F, 75% RH, 4 mph N wind, overcast.

Today was my second Moore Than A Race 5K and 10K. It's a memorial race held in Richard K Moore's memory, the late Board Chairman of the Reliant Federal Credit Union. It's a nice small well put on race with an excellent long sleeve tech shirt.

Last year I ran inaugural 10K and was 2nd overall in 45:33. The race was a rare afternoon race. The 10K started at 12:30PM and the 5K started at 1PM. Christine was along for the 50 minute drive out to Sodus. We got there a comfortable 50 minutes before the race. I met with Chris Washburn and his wife Marcia, before the race.


And ... we were off! I got up to race pace quickly and settled into second.

Just after the start - courtesy of Tim Matthews

Out onto Route 88N - courtesy of Tim Matthews

Chris Washburn (on the left) out onto Route 88N - courtesy of Tim Matthews

I was passed twice during the first couple of miles. I walked a bit on the hill at the aptly named Hill Road just before mile 2. But other than that it was just your basic 10K on a nice and a bit hilly course.

I did pretty well, 45:43, 4th out of 67, link here. I was first out of 5 in my M50-59 age group, link here. Chris Washburn was second in 48:15. My splits were: 6:55, 7:45, 7:03, 7:21, 7:25, 7:50 and 6:47 over the last 0.25 mile. The 5K was also held, link here.

Of course, there was a lot of other awesomeness going on elsewhere. A lot of trail runners were down at the Ridgewalk Run & Walk in Wellsville NY; 5K results here, 10K results here, 15 Mile results here. Rochester runners were at three marathons. Chris Paterson ran a 3:05:38 and his wife, Heather, PRed the Half in 1:34:30. Some Rochester runners drove up to Toronto to run the Toronto Waterfront Marathon, results here.

The Buffalo Bills were ... not so awesome. They lost at home to the unbeaten Cincinnati Bengals, 34-21. link here. They are now 3-3 with all their losses coming at home.

Monday, 10/19/2015: Rest day.

Tuesday, 10/20/2015: 8.2 miles, 1:06:53, 8:10 pace, 63F, 45% RH, 13 mph W wind, overcast with an occasional mist

Garmin Connect Activity for An out and back to Long Pond

It was Tuesday and what do I do on Tuesdays? Yes, I run so run I did. My body was a bit achy over the first mile and tried to get me to turn around with my tail between my legs. But ... I was made of sterner stuff and kept going. My splits were: 8:31, 8:12, 8:06, 8:08, 8:02, 7:57, 8:00, 8:17 and 8:11 over the last 0.2 mile.

Wednesday, 10/21/2015: Rest day ... yada, yada, yada.

Thursday, 10/22/2015: 8 miles, 1:04:36, 8:04 pace, 59F, 59% RH, 7 mph NW wind, partly sunny.

Garmin Connect Activity for An out and back to Island Cottage

It was Thursday and I run on Thursdays ... so I ran. It was a bit windy and a bit chilly but I warmed up. It is getting darker earlier so I just did 4 miles out, saw that the sun was setting, turned around and headed back. It was dark within 5 minutes after I got back. My splits were: 8:07, 8:04, 8:09, 8:08, 8:05, 7:58, 7:57 and 8:06.

I wore my reflective vest and soon will need a headlight. Soon I will have to make the decision to run in the morning or run at night. The morning is safer with a lot fewer cars but I would have to get up at the ungodly hour of 4:30AM for an 8 mile run. The evening is better but not as safe with lots more cars and the same narrow shoulder on a mile of Edgemere Drive between Greenleaf Rd and Dewey Ave. Decision, decisions.

Friday, 10/23/2015: Rest day ... like usual.

Saturday, 10/24/2015: 3 runs of 1.2, 3.1 and 0.5 miles; 46F, 61% RH, 6 mph SSE wind, overcast.

Today was my second Scare Brain Cancer Away 5K. I ran a 21:06 last year. I ran this race last year because it was a GRTC Rochester Runner of the Year race and so it is this year. The race venue is the East Rochester High School and uses the usual 5K route that the Karknocker 5K uses so I have run it four times now. It's a nice, flat and fast 5K course. My course PR is a 20:18 back in 2012. I didn't expect that today ... but it's nice to dream.

The Scare Brain Cancer Away course map

The race start was at 9AM. I arrived at 8:20AM to find the parking already 80% full. It's a popular race so I was not surprised. I got my bib and was surprised to be handed a short sleeve tech shirt. I signed up for this year way back in early March through a GRTC "sign up for 6 races for $100" deal. Sweet! I met with Andy Ciaio and went out for a nice and easy 1.2 mile warmup run, 8:21 pace, link here.


I lined up for the start in the middle about 15 feet behind the front. And ... we were off! The start was a bit tight with a wider group of fast RROY runners and other runners in costume trying to squeeze into a narrower road. But ... I managed to get up to speed without too much trouble.

Mingling around before the start - courtesy of Tim Matthews

The jammed start - courtesy of Tim Matthews

 I settled in for a fast 5K ...I wanted to see if I could beat my last 5K of 21:24. I could see Jim May and Tony Gingello up ahead. Andy Ciaio passed me at the 1/2 mile. He told me that I looked strong. I felt OK. I knew that pushing a 5K would hurt. I hit the 1 mile mark at 6:36 according to Pete who was calling out times. My Garmin agreed with a 6:37. I didn't slow down too much on mile 2 with a 6:59.

Where's the finish? - courtesy of Tim Matthews

I concentrated on whatever I could to keep going. The right turn onto Garfield St ... the finish was just ahead but farther that you would think ... mile 3 in 6:44 pace ... I saw the timer click past 21 ... done in 21:11! Nice ... my fastest 5K of 2015! I was handed a liter water bottle by a Boy Scout.

A Boy Scout leader handing out water bottles at the finish - courtesy of Tim Matthews

I had some cups of water to quench my thirst. The SBCA has nice post race grub with pizza, subs, bananas and bagels. It's a keeper for 2016. I did pretty well, 61st out of 615, link here. I was 5th out of 23 in my M55-59 age group, link here. Jim May finished with a 20:28, Tony Gingello finished with a 20:48 and Andy Ciaio finished with a 20:15. Andy told me that it was just 1 second off his 5K PR! Prem Kumar finished with a 21:32. I got out for a nice and easy cooldown run (out to the Equinox) of 0.5 mile at 9:32 pace, link here.

I hit up Fleet Feet Armory for a 52.4 4 Season Challenge sticker that they had held for me. I looked at several items that I wouldn't mind purchasing ... a pair of Brooks Adrenaline GTS16 running shoes, a 1.5 liter water bag and a Diamond headlamp ... among other items.

Christine was still asleep when I got home. She has been sick since Tuesday. It started with a fever and has progressed to a persistent cough and nasal congestion. I have tried to keep my distance while still getting her what she needs. I have made soup and tea mostly.

I soon had my feet up with the first coffee mug by my side. I caught up on Facebook. Heather Patterson was running a 100 mile race in New Hampshire called the Ghost Train Rail Trail Race ... wow! Her husband, Chris, was providing Facebook updates ... sweet!