Sunday, 4/12/2015 to Saturday, 4/18/2015 - Cardiac Hill Run, Dirt Cheap #1 and Muddy Sneaker 20K

I ran 7 times this week, 37.04 miles.

Sunday, 4/12/2015: 3 runs of 1, Cardiac Hill Run of 4.8 and 6.2 miles.

Another day, another race. I was up early to do the usual: do the dishes from the night before, have a bowl of cereal and banana, do my duty in the bathroom, check the temperature (36F), get dressed, kiss Christine goodbye and get out the door to a race. I was dressed in my usual: CW-X tights, short sleeve tech, 1/4 zip Brooks pullover, Brooks beanie and heavy gloves. Today it was down to the beach parking lot near Stewart Lodge of Mendon Ponds Park for the Cardiac Hill Run. I was there at 8:10 AM in plenty of time for the 9 AM start.

This race had been run as the RT Trail Run on the Saturday after Thanksgiving for the past 34 years but was moved to try to spark attendance. I had run this race back in 2013. I remember that I ran through ankle deep snow the entire race.

I met up with Prem Kumar and Andy Ciaio before the race. I did get out for a 1 mile warmup run at 9:22 pace, link here. The weather had warmed to 46F, 61% RH, 7 mph SW wind, wind chill 43F and sunny by race start. I pulled off my 1/4 zip Brooks pullover and handed to Jim Glinsky of GVH. I also tucked my Brooks beanie into the waistband of my tights.



There were 30 runners at the start ... not exactly crowded. And ... we were off! It was the same course as I ran 1 1/2 years ago. I just couldn't get going for most of this race. I had to stop for several tiny walk breaks in the first 3 miles. Abby McCarthy passed me and then Prem. I stayed behind Prem Kumar the entire race. I couldn't get closer to him but I didn't let him get away either.

Jeanne Herrick took this picture as I ran up the last 1/3 of Cardiac Hill

I finally got my breath after I ran/walked/ran up Cardiac Hill at mile 3. I settled into a "get it done" pace and kept my position. I could see the finish ... clock close to 40:00 ... put a bit of speed on ... and done 4.8 miles in 39:54, 8:19 pace by my Garmin. I was 11th out of 30, link here. My splits were: 7:41, 8:40, 8:13, 8:45 and 8:13 over the last 0.8 mile. I think the change of temperature affected me between the Saturday race of 4.97 miles at 8:53 pace and the Sunday race of 4.8 miles at 8:19 pace. I thought I ran a lot slower on Sunday ... huh?

I hung around a bit for a plate of pasta and headed out to the Equinox. I did have a bit of change of clothes. I changed into my shorts and my Syracuse Half 1/4 zip pullover. I didn't have another short sleeve tech so I made do with what I had. I headed back up to Stewart Lodge for the awards. I was 2nd in my M55-59 age group and received a mug. Prem won his 35-39 age group with a 39:48. Andy Ciaio finished in a 43:58.

Prem and I went out for another 10K on the familiar Blue and Green trails afterward, map here. The weather had warmed up again to: 57F, 55% RH, 5 mph WSW wind and sunny.



We took it nice and easy. I did walk a few of the hills but did power up the one hill at mile 3 (the one with the gravel at the top) that I usually start to walk halfway up. I was quite happy about that. Prem said that I tend to not do his idea of "nice and easy" ... I guess it's just how I roll. My splits were: 10:25, 10:27, 10:16, 9:14, 9:32, 9:59 and 8:21 over the last 0.2 mile.

Monday, 4/13/2015: Rest day on a hot day in April.

The temperature rocketed it up to 83F during the day. I went to the laundromat to do my tech (and a few other) clothes since our single washer and dryer was occupied ... meanwhile it started to blow and sprinkle rain. Luckily it didn't pour while I was loading or unloading my clothes.

Tuesday, 4/14/2015: Another rest day.

I had hoped to file the last tax return of my father tonight. He died on 3/10/2014. But ... I opened up his 1099-R from his union (that I hadn't opened) and found that they had made a mistake. The jerks had been paying him for 25 years just fine but on the last 1099-R that they had sent me with my social security number, address and that they had withheld 5% to the IRS! Jerks! Now I have to get an amended 1099-R. Truth be told I hadn't filed his taxes for a number of years because there was no reason. His pension and social security income might have been taxable, but he didn't have any federal or state income taxes withheld and his nursing home care expenses offset everything so it was a wash every year.

Wednesday, 4/15/2015: 2 runs of 1 and Dirt Cheap #1 of 4.74 miles, 57F, 26% RH, 7 mph NNE wind, partly cloudy

It was a Dirt Cheap Trail Races Series kind of Wednesday so I headed down to the Devil's Bathtub at Mendon Ponds Park. I had all my gear so I headed there after work. Christine had told Yellow Jacket Racing that she would help out so she was going to meet there and ... bring a dry pair of running shoes for me to change into afterward. I got there around 5:20 PM in plenty to get a parking spot on top of the hill. I got my series bib, pinned it on and then just kind of hung out in the Equinox until 6:10PM.

I got out for my usual 1 mile run to get my legs warm at 8:55 pace, link here. I wore my Brooks shorts, short sleeve tech and light Brooks gloves. It was a bit cool but I knew I would warm up. Everyone was starting at once so I got up near the front.

And ... we were off! I have run this race 6 times before so I knew what to expect. The first mile was rolling hills on a grass meadow before we headed back into the woods for more of the same. I ran well and powered up the hills that came my way and straight through any mud and water.

The bog at mile 2 had some deep mud that I found right away so I avoided the rest by running above it on the twisty trail to the right. We didn't encounter any really deep mud until mile 3. Then ... ankle deep mud or better for a good 200 yards.

My trail shoes and feet were soaked but onward. More mud, more trail ... onward. I saw Amy Lord off to the left around mile 4 just before we got back near Devil's Bathtub. Then the trail led straight through a creek or you could chicken out and take the bridge to the left ... I went straight through. It did help wash the mud off!

Then ... up Cardiac Hill. I ran it a bit and then walked the rest. Onward ... I wanted to stop but I kept going. The trail took us up near the finish. I heard Bill Beyerbach yell "You're doing great!" and then the same to someone behind me. Onward ...I almost missed a turn ... luckily the guy in front of me saw it and took the left turn. I could hear the finish ... my legs were screaming ... up the infamous stairs ... push ... up ... and done with 4.74 miles in 43:27, 9:09 pace! My splits were: 7:30(!), 9:19, 10:16, 8:15 (nice!) and 10:56 over the last 0.74 mile.

I was out of breath and went to the Equinox to get some water. I made my way back to the pavilon and got a hot dog and cookie. I saw my darling wife, Christine, in the kitchen area. She was opening hot dog buns and hot dog packages. I gave her a kiss on her cheek and said "Hi". I had another hot dog and banana ... great post race food!

I did OK. I was 39th out of 353, link here. I was 2nd (Ed Housel was 1st about 4 minutes ahead of me) out of 15 in my M55-59 age group. The guy 2 seconds behind me was Joe Ciecierega. He beats me in road races all the time. I guess the Cobbs Hill workouts are doing me some good.

Thursday, 4/16/2015: 6.2 miles, 1:00:09, 9:42 pace, 55F, 35% RH, 8 mph NNE wind, overcast

Garmin Connect Activity for Cobbs Hill workout: 4 Vs, 4 switchbacks and the long way back

I needed hills so I went straight to Cobbs Hill after work. I parked in the Fleet Feet Armory parking lot like usual, stretched and headed out. I did the usual but a bit different. I did 4 Vs on the grass hill, 4 switchbacks and took the long way back. My splits were: 9:45, 9:37, 10:55, 12:18, 8:08, 7:56 and 7:28 over the last 0.2 mile. Soon I was home and my darling wife, Christine, fixed me a nice and tasty (but late) supper. Another running workout in the books!

Friday, 4/17/2015: The usual rest day before a race the next morning ... tis the truth!

Saturday, 4/18/2015: 2 runs of 1 and Muddy Sneaker 20K of 12.1 miles, 55F, 62% RH, 8 mph SSW wind, sunny as a bell

Today was my fifth Muddy Sneaker 20K. I was up at 5:40AM and did the usual: the dishes from the previous night, wake Christine up, check the weather, check directions, have my usual bowl of cereal and banana, get dressed and get a complete change of clothes for afterward. The weather forecast was 55F at race start and 70F(!) by noon. So I wore my Brooks shorts and a Charlie's Old Goat short sleeve tech. I brought along a long sleeve tech just in case. Christine busied herself with getting dressed, getting ready some food and snacks for before or after and probably to quietly find things that I might have missed. We were ready to go and on the road just before 7AM.

The drive down was as beautiful as always. It about 50F, sunny and as clear as a bell. Canandaigua Lake was very pretty as we passed it on the left as we went south on 21. I was a bit worried that I was following no one and no one was following us. I thought I might have had the time. Christine fired up the race website just to be sure that the race start was 9 AM. We got up to the race venue just before 8 AM and found that we were among the first to arrive! We thought we were late but were really early (well by our standards)!

I went down to packet pickup and found lots of running buddies to talk with: Chris Washburn, Chris O'Brien, Tom Butler, Andy Ciaio, Frank Quattrone, Steve Levitsky, Kathy Reardon and Tom Muoio. I hung out for a bit. I did change into calf sleeves and Darn Tough socks. I thought that I might need more protection for my lower legs. I kissed my darling wife, Christine ... several times ... for luck and got out for a 1 mile warmup run up the first hill and back at 9:09 pace, link here.

A topographic map of the Muddy Sneaker 20K course

And ... we were off! The first mile was straight up the hill and then single track into the woods. The trails was not too bad at first and then got muddy, rocky, rooty and twisty for the next 2 miles. I saw a woman being carried out by two guys around mile 2.5. I later learned that it was Katie Ann and that she had a possible torn ligament, :-(. She seemed in good hands so I continued onward. We broke out out the woods at mile 3.

Heather Ostrander (aka HBO) took a selfie with the chicken

The chicken directed us to the left down a jeep trail. There were some long uphills and long downhills to the aid station just before mile 6. I had a HammerGel and water. I was doing a run/walk up the long uphills, running the flats (there were a few) and running the downhills. The chicken directed us to the left again at mile 7. It was back into the woods for more mud, rocks and roots at mile 7.5 for a mile. I had another HammerGel just before the aid station at mile 9. It had warmed up but it was windy so it wasn't hot. The trail went down, down and more down to the creek crossing at the bottom of Parish Hill Rd at mile 10. I saw 1:56 on my Garmin. I thought maybe that I could get up to the finish and maybe finished under 2:15.

The creek crossing at mile 10

The woman at the bottom asked me if I needed anything. I told her that I needed an elevator as I looked up at the steep hill that loomed in front of me. She laughed ... as I started to trudge up, up and trudge up some more. My right Achilles ached a bit. I broke into a run/walk once I could manage it.

I managed to break into a run for Tim Matthews 

Maybe a half mile from the finish ... somewhere up this never ending hill

I knew that the finish line was somewhere up the trail but the trail just kept on going up. I saw the mile 12 marker ...  then a woman ahead called out that she could see the finish ... I broke into a run ... I put my head down ... I heard Mort Nace call me into the finish line ... I saw Christine taking a picture ...and done with 12.1 miles in 2:18:36, 11:27 pace and 2316 feet of elevation change.

The finish line!

Another Muddy Sneaker 20K glass to add to my collection

Muddy Sneaker 20K - Swag

I staggered around a bit as I got some water and food in me. I was beat. I met up with my running buddies and swapped trail stories. Christine walked around with me for a bit. I think she was concerned that I would fall over.

Ron Heerkens Jr. showing off one result of his tumbles.

I had several cups of water and a couple of delicious cookies. I headed back to the Equinox and changed my socks, shirt and into road shoes. We took the scenic route back to Rochester which included a stop at Monica's Pies for a chicken pot pie.

The Muddy Sneaker 20K results were posted to Ultrasignup.com, link here. I did OK. I was 78th out of 184. I was 12th out of 28 in my M50-59 age group. My splits were: 9:32, 11:04, 13:24, 9:37, 9:54, 8:52, 10:54, 10:02, 11:09, 11:35, 17:22, 14:00 and 8:30 over the last 0.1 mile.

A well earned Muddy Sneaker 20K glass to add to my collection.

It was my slowest of my 5 Muddy Sneaker 20K races. But ... it's a trail race. Sometimes it's not about the time but the experience. I finished, I didn't fall. I had fun. My body ached the rest of the day. The good ache from well used muscles. The kind that reminds you when you hobble around for the rest of the day.

Later I started to see Facebook posts and pictures from Muddy Sneaker, runners showing off their bibs in anticipation of the Boston Marathon on Monday, 4/20, and runners from other races.

Chris Patterson and Heather Danielson will run the Boston Marathon together and then will get married on 4/25/15. Too cute for words!

Meanwhile ... Mark Monachino completed the The North Face Endurance Challenge 50K in down in Sterling, VA

Mark Monachino and Stacy Maier from Rochester along with Anzhela Knyaveza (now living in DC) ran the The North Face Endurance Challenge 50K in 6:21:21, 5:55:07 (2nd in her F30-34 AG) and 6:42:38, repectively, Anzhela's sister, Diana, ran the Half in 2:13:45. Impressive!

Meanwhile, Christine and I enjoyed a lazy rest of the day along with a nice nap. The chicken pot pie was our mid afternoon lunch/early supper ... delicious! A day well spent!