Sunday, 1/17/2016 to Saturday, 1/23/2015 - Freezeroo #4

I ran 4 times this week, 11.64 miles.

Sunday, 1/17/2016 to Wednesday, 1/20/2016: Rest days

I wanted to go out but didn't. The usual excuses ... a rest day, too cold, too hungry ... yada, yada, yada ... just didn't get out there.

Thursday, 1/21/2016: 2.4 miles, 32:02, 13:21, 21F, 62% RH, 4 mph NNW wind, overcast

Garmin Connect Activity of First snowshoe run of 2016

I needed to get out. There was enough snow so I found my snowshoes, dressed, and got out there. I struck up a really nice and easy pace. The first 5 steps were really, really cold as the snowshoes kicked up snow onto my back ... but then my back got dumb and it was all good. I just went up the railroad track up toward Greenleaf Rd until I could get around the train, turned around and headed all the way back to River St until I turned back and returned home. It was really quiet and peaceful with an almost full moon.

Friday, 1/22/2016: Rest day ... like usual before a race.

Saturday, 1/23/2016: 3 runs of 1,9, 6.34 and 1 mile, 23F, 79% RH, 18 mph NE wind, wind chill 9F, overcast

Today was Freezeroo #4, the "Hearnish 10K" down in Powder Mills Park. The course was the third one in three years. I got down to the Rands Lodge around 9 AM per my usual wish to get there a hour before the race start at 10 AM. I went inside, said "Hi" to the usual people, pinned on my bib and waited. I examined the new course map. It was interesting with 2 out and backs on two neighborhood streets.

It was 21F and windy so I had on my tights, a long sleeve tech, Brroks 1/4 zip pullover top, Brooks jacket, heavy gloves and Brooks beanie. I got out for a long warmup run of 1.9 miles, 8:33 pace, link here. I got back about 15 minutes before the race started. I took off my Brooks jacket. My fingers were cold so I changed to my skiing mittens before the race. I was a bit worried that I would be cold during the race due to the wind but I wasn't.

Pictures of the start - courtesy of Tim Mattews

And ... we were off! I got up to speed quickly.

About 1/2 mile from the start on Park Rd - courtesy of Tim Matthews

The first mile was on the old course. Then a left onto Railroad Mills Rd. Then we crossed the street and went up Fall Meadow Drive (and up some more) before we turned around. An out and back does let you see the leaders and know who is behind you. I slowed going up the hills but picked it back up on the way down which was nice. Back on Railroad Mills we turned up Old Forge Lane and went up and around for a while for more hills before coming back down to Railroad Mills.

Back on Railroad Mills Rd about 1.5 miles from the finish - courtesy of Tim Matthews

A left shortly after onto Woolston Rd ... mile 5 ... a few gentle rollers ... a left onto Condoroy Rd ... cut the corners ... take the tangents ... mile 6 ... past the old finish line ... left onto Park Rd ... finish line in sight ... be careful on the sharp left into the chute ... done in 47:21! My Garmin mileage was 6.34 miles.

I went right out for a cooldown run with Bill Beyerbach. Just a really nice and easy 1 mile run at 9:34 pace, link here. We stopped where he had left his car at his girlfriend's house. He gave me a ride back to Rand Lodge where I had half a bagel before I left to go home. A couple mugs of coffee and much lounging ensued.

Another Freezeroo #4 in the books, my sixth. I felt good during the race and I ran well. My splits were: 7:34, 7:45, 7:24, 7:40, 7:25, 7:22 and 7:01 over the last 0.34 mile for a pace of 7:28 pace. I did OK, 42nd out of 176 overall, link here. I was 3rd out of 13 in my series M55-59 age group, link here.

1/10/2016 to 1/16/2016

I ran once this week, 13.21 miles.

Sunday, 1/10/2015 to Friday, 1/15/2016: Rest days

Sunday and Monday were rest days. Tuesday was a just a bit gimpy day. Wednesday and Thursday were should have but life got in the way" days. Friday was a "Christine had other plans" day.

Saturday, 1/16/2016: 13.21 miles, 1:52:49, 8:32 pace, 87% RH, 11 mph W wind, wind chill 30F, overcast.

Garmin Connect Activity for A "back to running" half

I needed to return to running after a whole week off. I knew I needed a long run ... so I set out on my half marathon course at a nice and easy pace. I picked up some boulders ... err, pebbles in my left shoe as I ran down the narrow shoulder of Edgemere Drive. I could feel them move around but I didn't want to run on them the rest of the way. So I stopped just before mile 6 to release the pebbles and take a sip of water. I took another sip of water at mile 9. My splits were: 8:25, 8:25, 8:11, 8:21, 8:30, 9:45, 8:28, 8:15, 9:06, 8:16, 8:22, 8:25, 8:34 and 8:15 over the last 0.21 mile.

A mug of coffee ensued. Then Christine made a nice brunch of eggs, bacon and a bagel ... mmm! We did make it so that she could make her first weigh-in for Tons of Fun at Fleet Feet Ridgeway. Then we headed over to New Nails so that they could repair two of my darling's nails.

1/9/2016 - Freezeroo #3 and Winter Warrior Half Marathon

1/9/2016 - A two race day for the second year in a row - Freezeroo #3 and Winter Warrior Half Marathon

My darling wife, Christine, was still in OH. I woke up around 7 AM. No worries though since Freezeroo #3 wasn't until 10 AM. I had my usual pre-race breakfast of Cheerios and a banana. I started to get ready around 8 AM and was out the door by 8:40 AM. I had Googled the directions to Pineways Pond Park and was there around 9:10 AM with prime parking. I wore my CW-X tights, a short sleeve tech, a long sleeve tech, my Brooks beanie and heavy running gloves. I already had my bib, pinned it on and got out for a really nice and easy warmup run of 1.4 miles, pace xx, link here.

I met up with Prem Kumar, Mark Herberger and Andy Ciaio before the race. I saw Alex Tong of the Ascend Collective and the Freezeroo mascot.

The new GRTC mascot

Just after the start ... photo courtesy of Tim Matthews

And ... we were off! This was my third time in a row (2014 in .. and 2015 in ) and  fifth time on this course so I knew it well. I settled into a fast race pace behind Prem, Mark and Andy. Andy pulled away quickly and then so did Mark. Prem was in sight and I passed him at mile 2. I was feeling good so I just kept going at a good clip. Hey ... what second race at 4 PM?

Sprinting down to the finish ... photo courtesy of Tim Matthews

Soon enough, I was making the last left turn in the finish chute. And ... done in 36:18, 7:16 pace! I ambled up to the lodge for some post race grub of a banana and some soup. I talked with Prem a while. He told me that his left knee was still bothering him since before the Winter Trail Festival in December. I went home ... another race at 4 PM.

I did OK. I looked up my results. I was 43rd out of 163 overall, link here. I was 3rd out of 11 in my M55-59 age group, link here. My splits were: 7:04, 7:18, 7:18, 7:29 and 7:03. I probably should have eased off the pace but that's not how I roll.

Christine still wasn't home so I just lazed around, drank a mug of coffee and caught up on Facebook and email. I had a sandwich at 2 PM and got ready to race again.

The race venue for the 2nd Winter Warrior Half had changed from MCC last year (lots of traffic problems) to the Rochester Tech Park. I got down there just after 3 PM. I changed to my Brooks 1/4 zip long sleeve pullover on top for this race. I pinned my bib on and ready to go. I didn't carry water and had 3 HammerGels tucked in an Amphipod pouch against my belly so that they would stay warm. I hit the portapotty quickly I knew the line would only get longer as the time before the race got shorter. Lots of people were signed for this race. I got out for a 1 mile warmup run at 8:58 pace, link here.

I eased into the starting chute and took my usual spot about 10 yards behind the lead runners.

The start ... courtesy of Kim Smith

I'm in here somewhere ... courtesy of Barb Boutillier

And ... we were off! I quickly got up to speed after dodging a few slower runners. The course was 4 loops on a 3.3 mile course. I was full of adrenaline on Loop 1 and ran too fast at 25.00 minutes. I heard cheers from Jim McLaughlin and Courtney Abeln at 1/4 mile, Carl at 1/2 mile and Amy Lord about 1/2 mile before the start/finish line. I would see and hear them again on the next 3 loops.

Photo at 4:24 just before loop 2 ... courtesy of Kim Smith

I think this is during Loop 1 ... photo courtesy of Barb Boutillier

I had made mental notes of where the pot holes were on the turns since I knew that the light would fade until it was dark on loop 4. I got passed by the lead runner, Omar, just before I finished loop 2. I slowed to 26:32 on loop 2.

Loop 2 at 4:46 PM ... photo courtesy of Kim Smith

I slowed to a walk (which I shouldn't have done) and had a HammerGel just after I passed the start/finish line. I had a couple cups of water to wash it down. I slowed to a 28:08 on loop 3 which a nice and easy pace. I had another HammerGel just after the start/finish line again with another 2 cups of water of water. I had turned on my headlight and just concentrated on getting the last loop done. I was in my "get it done" pace which is probably a 8:20 pace. I passed slower runners and was sometimes passed by faster runners. My mind was just on finishing ... picking it the pace a little ... last time into the start/finish ... getting to the right for the finish (should have been a lighted sign) ... hearing Ellen Brenner call my name ... timer was under 1:48 ... done ... finisher medal around my neck ... nice! My last loop was 28:18.

I come in on the right side and raise my left arm at 1:47:48 ... video courtesy of Yellow Jacket Racing
There was no water at the finish line so I ambled my way towards the heated tent for some water, 2 hot dogs and an apple. I picked up my 4 Season Challenge medal. I felt my body stiffen up so I decided that sitting down was not a good idea. But ... I had to get home so I walked to the Equinox and took a selfie (which I can't find). Anyway, here is another pic.

The Winter Warrior Half swag (I did buy the sticker on the left)

I got home about 10 minutes before my darling wife, Christine, made it home. She had wanted me to meet her at the door to help her carry stuff in but I couldn't. My fingertips had just decided to start to turn white and I really needed to take a shower ASAP. It was quite interesting to try that with tingling fingertips but I managed. I was just dressed when she got to the door. A few hugs and kisses ensued.

I did OK. I was 107th out of 958, link here. I was 4th (out of 3rd by 5 seconds) out of 30 in my M55-59 age group, link here. My splits were: 7:33, 7:29, 7:34, 7:55, 7:47, 8:10, 9:11, 8:7, 8:16, 8:39, 8:39, 8:21, 8:31 and 7:30 over the last 0.21 mile. I went out too hard during the first 5 miles and paid for it during the last 5 miles. It's easy to type and reflect on this later but very hard for me to ease off the "gas" during the first miles of any race. That's how I roll.

One word though ... I really wish a few more runners would have worn more reflective clothing or a headlamp. Some runners were lit up like a Christmas tree and some were dressed in black with no headlamp. Luckily I had no trouble getting around them.

Sunday, 1/3/2016 to Friday, 1/8/2016

I ran 2 times in this 6 day period, 16.5 miles

Sunday, 1/3/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 86% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for An out and back on Edgemere

I got out for a nice and easy 8.2 mile run on my usual out and back to Long Pond Rd. It's nice to be able to get out and just do. My splits were: 8:23, 8:28, 8:28, 8:26, 8:19, 8:11, 8:04, 8:12 and 8:08 over the last 0.25 mile.

I watched the final game of the Buffalo Bills season, a home game versus the NY Jets. This game had many subplots: the Jets needed to win to make the playoffs, Rex Ryan coached the Jet last year, Fitzsimmons of the Jets used to the QB for the Bills, the Bills had the number one rushing offense, the Jets had the number one rushing defense. It was a defensive game. The Bills intercepted Fitzsimmons the last 3 series in the 4th quarter to pull out a 22-17 win and an 8-8 season, link here.

Monday, 1/4/2016 to Tuesday, 1/5/2016: Rest days

Yada, yada, yada. Rest days though ... should have been cross training days ...

My darling wife was sick and went to bed early on Tuesday night so I watched one of the movies that I copied (shh ... don't tell) from NetFlix, Ex Machina. It was a nice sci-fi flick with a nice twist at the end.

Wednesday: 1/6/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 64% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for A nice out and back to Edgemere

I knew that I have 2 races Freezeroo #3 of 5 miles and Winter Warrior Half (13.1) on Saturday but ... I needed to get out there so I could rest on Thursday and Friday. So ... I got out for another run out to Long Pond Rd. I concentrated on pushing and reaching out a bit so my pace was a bit better. My splits were: 8:23, 8:21, 8:09, 8:08, 8:03, 8:03, 8:08, 8:04 and 8:00 over the last 0.25 mile. It was a bit chilly with the wind so I was glad that I was a bit overdressed with a short sleeve tech, long sleeve tech and my Brooks jacket ... especially when I ran into the wind.

Thursday, 1/7/2016 and Friday, 1/8/2016: Rest days

My darling wife, Christine, went out to OH to see her daughter, Elizabeth, her fiancee, Nick, in Lakewood and her father in Ravenna. Beth celebrated her 34th birthday on Friday plus they went out shopping for a mother of the bride dress for Beth and Nick's wedding in August. Her father is soon going to be 95 in February. So ... I did the bachelor thing while my wife did her "girl" stuff. I had the whole townhouse to myself. I picked easy stuff to eat (leftover shrimp and salad for supper both nights), slept and went to work.

Sunday, 12/27/2105 to Saturday, 1/2/2016 - Freezeroo #2

I ran 5 times this week, 28.74 miles
I ran 10 times during December for 86.3 miles, 8.6 miles/run.
I ran two races, Winter Trail Festival and Reindeer Run 5K.
I ran 241 times during 2015 for 1366.8 miles, 5.7 miles/run.

Sunday, 12/27/2015, 5.1 miles, 42:53, 8:36 pace, 46F, 93% RH, 5 mph NW wind, light rain

Garmin Connect Activity for An out and back on the Parkway trail

I wanted to try to get for 100 miles for the month so I pushed to get out there. I just did an and back on the Parkway trail. I took it really nice and easy, I was a bit gimpy. My splits were: 9:03, 8:35, 8:28, 8:26, 8:28 and 8:09 over the last 0.1 mile. I was drenched when I got back so I hit the shower right away.

I watched the NY Jets - Buffalo Bill game live from the Ralph. It was an ugly game. The Bills were leading 9-6 and got the ball back with about 4 minutes to go ... but instead an 3 and out the Bills pulled off a long run for TD and won 16-6, link here. Their record is now 7-8.

Monday, 12/28/2015 to Tuesday, 12/29/2015

I wanted to get to 100 miles for the month of December but 78.25 miles with 4 days to go with a rest day on Thursday left only 3 days. I would have had to run 22 miles in 3 days or 11 on Monday and 11 on Wednesday. Too much, I yield that it will be a less than 100 mile running month. But a simple 3 miles will give me the most running miles in a year.

Wednesday, 12/30/2015: 8.05 miles, 1:06:12, 8:13 pace, 39F, 87% RH, 5 mph NE wind, light rain/snow

Garmin Connect Activity for Last run of 2015

I got out for my last run of 2015 to get my most running miles in a year PR. I decided on just 8 miles ... a simple out and back to Island Cottage Rd. My splits were: 8.19, 8:12, 8:08, 8:00, 8:06, 8:10, 88:30 and 8:28 over the last 0.05 mile. I finished with 10 runs for 86.3 miles for the month of December and 233 runs for 1366.84 miles for 2015.

Thursday, 12/31/2015: New Year's Eve

Your typical rest day before a race the next morning. I was asleep before 11PM. I didn't need to see the ball drop in Times Square.

Friday, 1/1/2016: 2 runs of 1.95 miles and Freezeroo #2, 30F, 86% RH, 10 mph WSW wind, wind chill 21F, light snow.

Today was Freezeroo #2 down in Mendon Ponds Park. I was up early and puttered around a bit before I got ready. I made sure that I had most of my cold weather gear before I left. I wore my CW-X tights, a long sleeve tech, a short sleeve tech, heavy running gloves and Brooks beanie. There was just a bit of snow on the windshield of the Equinox when I left. What a difference 22 miles and 30 minutes makes. The road was a bit snow covered when I got to the beach parking lot at 9:10AM. I ambled up with my running bag to get my bib. It started to snow with big flakes. I dug in my bag for my running eyeglasses with the clear lenses.

I got out for a nice and easy 1.95 mile warmup run at 8:58 pace, link here. It was cold and I found that the footing was a bit slippery but I had my running shoes not my trail shoes so I just decided to be careful. The start was delayed 5 minutes due to lines for the "no paper" onsite registration.


I lined up in the middle about 10 yards behind the front near Andy Ciaio and Jeff Rose. And ... we were off! The snow was coming down in big flakes and the road had about an inch of loose snow.

The start ... courtesy of Tim Matthews

I am in the white ... courtesy of Tim Matthews

A bit farther down from the start ... courtesy of Tim Matthews

I eased into a nice and easy race pace around 8:00 pace. I took the left turn on Douglas Rd to Canfield Rd easy. I endured the ups and downs of Canfield Rd out to Clover Rd and then back onto Pond Rd. I ran in the road where everyone else was running. My clearing running glasses fogged up and then were mostly snow covered ... but I kept them on. Mile 3 passed in 24:10. I was a bit careful on any downs so I wouldn't slip and fall.

Heading up Pond Rd at mile 4 ... courtesy of Tim Matthews

 The hills of Pond Rd and Mendon Center Rd were a bit long but I endured them without breaking to a walk. I knew I could do this without a walk ... so I did.

I hiked my sleeves after mile 5, on Canfield Rd ... courtesy of Tim Matthews

I picked up the pace a bit. I almost ran into a slower runner dressed in black as I climbed the hill coming back into MPP on Canfield Rd. Luckily I wasn't going too fast and jigged to the right in time. I knew there was only a mile to go ... time to bring it. A left back onto Douglas Rd ... one more hill at the cobblestone cottage ... the finish line up ahead ... seeing the time under 1 hour ... sprint ... yes! I forgot to turn off my Garmin for a couple of minutes. I made my way to the Equinox to put on my coat before I ambled up to the Stewart lodge for some post race grub of pasta, cookies and an apple. Soon enough I was home with the obligatory coffee mug.

I felt I did OK with a 59:44, 7:58 pace. My splits were: 7:51, 7:58, 8:03, 8:02, 8:08, 7:40, 8:03 and xx. I was 61st out of 301, link here. I was 2nd (a distant 2nd to Tim Dwyer) out of 29 in my M55-59 age group, link here. Here is a story from Time Warner Cable News article, "Runners Reach Finish Line of 2016's Starting Line at Resolution Run", link here.

Saturday, 1/2/2015: 6.2 miles, 51:50, 8:22 pace, 30F, breezy, overcast

I forgot to turn on my Garmin when I headed out so the time is an estimate of my eCrumb minus 20 seconds. I knew the distance since I ran an out and back that I have run before. No worries ... I took it nice and easy.

Christine and I both needed some personal care later. I went to the OK Barber Shop on Hudson Ave for a runners haircut (i.e. short). I parked so Christine could watch from the Cruze. Then I took her to New Nails on Titus Ave so she could get her lovely fingernails done. I shopped for groceries at nearby Wegmans while her nails were being worked on. Then we went on a date night dinner at The Original Char on Island Cottage Rd. I had the full rack of ribs ... yum!

Sunday, 12/20/2015 to Saturday, 12/26/2015

I ran 3 times this week, 39.38 miles

Sunday, 12/20/2015: 13.1 miles, 1:49:58, 8:24 pace, 36F, 51% RH, 10 mph SW wind, wind chill 28F, sunny

I needed a long run so I made up another half route that is a keeper.


It was a bit cold so I put on my CW-X tights, a short sleeve tech, Brooks 1/4 zip long sleeve tech, Brooks beanie and heavy running. I carried my 20 ounce water bottle and a HammerGel. I set out and just cruised. I didn't take my HammerGel and paid the price with a bonk at mile 11. My splits were: 8:09, 8:10,, 8:12, 8:03, 8:19, 8:08, 8:04, 8:25, 8:36, 8:01, 8:38, 8:55, 9:23, 8:24 over the last 0.1 mile.

Coffee and a recliner soon ensued. I watched the Buffalo Bills lose their last "must win game to even have a prayer at the playoffs" against the . I turned it off when the score got to 3-28. The Bills lost 25-35, link here


Monday, 12/21/2015: Usual rest day after a long run

Tuesday, 12/22/2015: Blah day

I really should have run but I was exhausted from walking so much at work. I ate leftover ribs and potato chips for supper ... kind of yummy.

Wednesday, 12/23/2015: 13.1 miles, 1:50:18, 8:25 pace, 57F, 88% RH, 10 mph SE wind, overcast

Garmin Connect Activity for An evening half

I needed to run so I did. I wore my reflective vest along with my Black Diamond headlamp. I struck up a strong pace for the first 5 miles. I had to stop to take a pebble out of my left shoe at mile 5.5 and I took a HammerGel at mile 8. I felt good the whole way. I felt like I killed this run and was surprised when I saw a 1:50:18. My splits tell the story: 8:05, 8:06, 8:05, 8:02, 8:19, 8:14, 8:30, 9:11, 8:53, 8:22, 8:17, 8:34, 8:50 and 8:20 over the last 0.1 mile. I felt like I was running fast during mile 8 onward bur really wasn't. Maybe another HammerGel at mile 10 would have helped or maybe spacing them differently. Something to think about. A run on December 23rd wearing shorts and a short sleeve tech ... gotta love the El Nino weather!

Thursday, 12/24/2015: Rest day.

Friday, 12/25/2015: Merry Christmas

I felt like of "blah" all day. I waited to feel kind of better but didn't so I just stayed in all day. I wanted to get out for a Christmas run but just couldn't. I wanted to get down to Newark, Farmington and Scottsville to see my kids but I put if off. I didn't get out my Christmas cards for the second straight year.

Saturday, 12/26/2015: 13.18 miles, 1:51:08, 8:26 pace, 34F, 86% RH, calm, overcast

Garmin Connect Activity for A seasonal half

I continued trying to get to 100 miles for December (73.15 and counting with 6 days to go) by getting out for my third half marathon of the week. It's kind of nice to be in the running shape to be able to do that. The Winter Warrior Half is on 1/9/16 so I think I am in good shape for it. Anyway, I got up, out and set up a nice and easy pace. I had a HammerGel just after mile 8 My splits were: 8:20, 8:16, 8:15, 8:19, 8:26, 8:21, 8:28, 8:21, 9:58, 8:18, 8:6, 8:19, 8:17 and 7:53 over the last 0.18 mile. It's all about being comfortable with the pace during the run.

Christine and I went down to Newark and Farmington to see my oldest son, Michael, and my daughter, Karen. We took Michael out to eat at Parker's and saw Karen in her apartment. Then we dared to go post-Christmas shopping at Eastview Mall. I wanted to buy my darling Christine a new winter coat. We started at Macy's, then made our way JC Penney, then Lord and Taylor and finally Von Maur. We were very impressed with the atmosphere at Von Maur. There was guy playing piano! We got a very nice long coat at Von Naur on sale. I must say I was not impressed with the majority of women's coats. I am not a fan of the "puffer" coats.