Sunday, 2/14/2016 to Saturday, 2/20/2016

I ran 4 times this week, 31.55 miles

Sunday, 2/14/2016: Rest day?

I don't know how to describe it. Yes, it was still cold (around 7F) but warmer than when I ran the day before (-4F) and the wind was down. But ... I couldn't make it out the door. Maybe my body just needed a break.

Monday, 2/15/2016: 10.35 miles, 1:34:27, 9:07 pace, 27F, 63% RH, 9 mph S wind, wind chill 18F, overcast.

Garmin Connect Activity for A bit of trail and mostly road

There was a winter storm advisory from 7 PM Monday night to 7 PM Tuesday night with 10-18 inches forecast on the west side of Rochester so I definitely wanted to get out tonight rather than on Tuesday night. I needed to get out and run so I didn't even sit down before I got dressed and got out there. My lovely wife, Christine, had asked me to get a few groceries but I begged off and suggested that she go out and get them.

I headed over to the Lake Ontario Parkway Trail for 2.7 miles to see how it was. It had about 2 to 3 inches of snow on it. It did give my ankles a workout. I tired of it by the time I got to Dewey Ave. I overdressed by putting on a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks jacket. I unzipped my jacket the rest of the way and also had my mittens off for a while. I wanted to just do 15K but miscalculated my turnaround and ended up doing 10.3 miles. What's another mile? My splits were: 9:42, 10:16, 9:38, 8:52, 8:26, 8:48, 8:20, 8:29, 9:02, 8:54 and 9:14 over the last 0.35 mile. I was a bit tired when I got done. I was really glad that Christine had tacos ready right away ... I was famished!

Tuesday, 2/16/2016: Snow day

The forecast for the day was for 14-20 inches of snow, a prediction of 10-16 inches here. There was about 3 inches on the Equinox when I left for work early at 7:06 AM. The drive on the Parkway and down 390S was slow but not bad. I got to B601. This is the closest Harris building that I manage the network printers at. I hunkered down here while it snowed and snowed. I read some news reports that 490 was shut down in both directions from 390 on the west to 590 on the east due to jack-knifed tractor trailers, link here. News links: here, here, here, here and here.

I came out at 5:30 PM to find about 8 inches of snow on the Equinox. The roads were clear all the way home.

But ... the Cruze was buried with about 10 feet of foot deep snow behind it

And ... a foot of snow on it

18.3 inches of snow in one day ... yeah, baby!

First ... I had to find a shovel to dig out the Cruze. I hadn't needed a snow shovel since I moved up to Rochester in November 2008 so ... I couldn't find one. Luckily, Christine had bought a regular shovel to dig up the ground around the front door of our townhouse so ... I used what I had and made do. I think I will go out and buy a snow shovel ... when they go on sale next week. Spring is coming you know!

Wednesday, 2/17/2016: 1.7 miles, 53:12, 31:18, 28F, 69% RH, 8 mph WNW wind, wind chill 20F, partly cloudy.

Garmin Connect Activity for A snowshoe walk around the RR cars

Thursday, 2/18/2016: 9.3 miles, 1:18:13, 8:24 pace, 19F, 53% RH, 3 mph SSE wind, clear

Garmin Connect Activity for A crisp 15K

It was Thursday and I run on Thursdays so ... I got home, had a small bowl of cereal, got dressed and got out there. It was a bit crisp so I put on a heavy long sleeve tech under my usual Brooks 1/4 zip long sleeve tech but still the usual CW-X tights, balaclava, Brooks beanie, reflective vest, headlamp and ski mittens. I struck up the usual slow pace to Greenleaf Rd and then hiked it up a bit. I found that the shoulder was pretty narrow with no sidewalks plowed on Beach Ave and down Edgemere Drive to Dewey Ave. Luckily there wasn't much traffic coming my way on this mile so I ran a bit fast. I thought about continuing down Edgemere Drive on my 8.2 mile route but kept straight on Island Cottage Rd for my 15K route. I did avoid the Edgemere Drive stretch by heading down Beach Ave. It was a nice run ... crisp, clear, calm and moonlit. My splits were: 8:14, 8:18, 8:10, 8:16, 8:40, 8:10, 8:12, 8:27, 8:38 and 8:26 over the last 0.3 mile. My darling wife, Christine, was making BLTs when I got home ... priceless!

Meanwhile, Boots and Sean attempted to run Sehgahunda ... in the winter ... in snowshoes! Here is what happened, link here. They got from Dam to CP1 in 3.5 hours in ankle to mid thigh deep snow and decided that today was not the day. Some people would say why ... they said why not!

Friday, 2/19/2016: Rest day ... nothing to see, moving on!

Saturday, 2/20/2016: 12.2 miles, 1:43:04, 8:27 pace, 46F, 53% RH, 18 mph W wind, wind chill 39F, sunny.

Garmin Connect Activity for A windy run out to East Manitou Rd

I was up around 6:30 AM and got out relatively early for me ... around 8:30 AM. A big warmup for the weekend was forecast. It came with a lot of wind. I got out and was greeted with a stiff and gusty wind out of the west. I struck up a nice and easy pace and headed out on Edgemere Drive. The sidewalk wasn't plowed between Beach Ave and Dewey Ave so I had to run in the road or on the barely plowed shoulder for this 1 mile stretch. I hiked it up but there weren't too many car out yet. I conteplated doing my half route but just went all the way out to East Manitou Rd and turned around to head back. I tried the side street that paralleled Edgemere Drive but it was slushy and had standing water. I headed back onto Edgemere Drive. Heading downwind was much easier. My splits were: 8:18, 8:12, 8:18, 8:24, 8:19, 8:36, 8:07, 8:39, 8:08, 8:17, 8:10, 9:06 and 8:35 over the last 0.2 mile. I had water and Gu but I didn't take any on the run and paid for it during the last mile. A couple of mugs of coffee and a bagel soon ensued.

Later, my darling wife, Christine, and I made it out to Fleet Feet Ridgeway for her weekly Tons of Fun weigh in. She had lost another pound ... Yay! That's 18 so far over the last year. I am trying to help her ... I bought her a digital food scale of of Choxi.com (with free shipping).

We did a bit of celebrating at The Distillery (thanks to a coupon in SaveAround, link here) on W Ridge Rd. We both had the Turkey Avacado Bacon Melt ... mmm! Luckily, we didn't choose the nearby Olive Garden which had fire trucks outside and people milling around due to a CO leak. The also went to Best Buy and bought a Withings WS-50 Smart Body Analyzer on sale. It was on sale online but not in the store so I bought it online and picked it up at the store that I was already in ... which took 45 minutes while we milled around. We noticed that the warm temperature melted a lot of the snow from Tuesday's snowstorm.

There is a very complete (as always) Withings WS-50 review at the DCRainmaker, link here. My impression ... once I hooked it up to our phones and WiFi is favorable. But ... you have to give it an accurate idea of your weight before it will automatically recognize you. If you say that you weigh 175 and it weighs you as 168 it will not recognize you and think you are a different person in the household. I also signed up for MyFitnessPal. I am not trying to lose weight but keep fit ... now if I could just convince myself to go to the gym and work out my uppper body and core. Stop me if I have typed this before. All in all, a busy day.

Sunday, 2/7/2016 to Saturday, 2/13/2016

I ran 4 times this week, 24.76 miles

Blogger note: Give users the ability to TURN OFF AUTOSAVE!!!!! I don't know how but I accidentally deleted this post, I noticed it and then autosave kicked in two seconds later and saved the blank page ... AAAAAARRRRRRGGGGGGHHHHHHHHH!!!!! Others want this too ... link here. The workaround is to make a blank post, publish it and then make it a draft again. Then it appears that autosave is turned off so if you do make a mistake your last manual save is there.

So .. this blog post will be brief. Maybe ...

Sunday, 2/7/2015: 9.35 miles, 1:17:33, 8:17 pace, 34F, 74% RH, 4 mph wind, wind chill 32F, sunny.

Garmin Connect Activity for A bit of a 15K

It was Sunday ... time for a run. I got out about the same run as yesterday. I am not an early riser for almost every weekend run. Some people are out at 7 AM. Me ... 9 AM will do. I eased into a slightly fast run until mile 5 or so when I developed a pain in my right hip. So I slowed a bit and finished the run. My splits were:
8:16, 7:55, 8:07, 8:19, 8:38, 8:11, 7:55, 8:22, 8:17 and 8:17 over the last 0.35 mile.

The usual 2 mugs of coffee and a bagel ensued after the run. I made it out later to pick up a pizza and apple pie from Papa John's at 4:30 PM. I had also stopped at Wegmans and picked up 6 chicken wings. So my darling wife, Christine, and I were all set for Superbowl Sunday.

All in all, Superbowl 50 lived up to its billing. Lada Gaga's excellent live rendition of The Star Spangled Banner ... excellent, link here. It has been compared to the late Whitney Houston's taped rendition for Super Bowl XXV between the Bills and the Giants in 1991, links here and here). Denver's strip of Cam Newton six plays in for a fumble TD ... nice.  The half time show with Coldplay, Beyonce and Bruno Mars ... boring (not a fan), link here. Cam Newton not going for his strip/fumble in the 4th quarter with 3 minutes to go and only down 10-16 ... stupid. The final score of Broncos 24 - Panthers 10 ... nice, link here. The commercials ... kind of funny, link here and 1967 to present, link here.

A look inward ... today was the second Superbowl that I have spent sober. I have very largely given up drinking. I have come to the realization that I am a binge drinker. If I have alcohol I tend (OK, do) drink to excess. So ... I don't drink. Every day is a challenge but one that I will keep fighting. Alcohol is just empty calories, can lead to balance problems, is expensive and makes you pee ... don't need any of that.

Monday: 2/8/2016: Rest day ... yada, yada, yada.

Tuesday: 2/9/2016: 6.75 miles estimated, 59:34 (from my ecrumb), 8:54 pace (way off), 36F, 69% RH, 9 mph WNW wind, wind chill 32F, overcast.

I loaded my gear into the Equinox before work so I could run Cobbs Hill right after work. I changed at work and headed straight there. Boom ... my Garmin died during the first loop. No matter ... 5 loops and then the long way back via Highland Ave, Coobs Hill Drive, Hillside Drive and Norris Drive. I think the ecrumb was off because it only updated every minute and I was doing loops.

Wednesday, 2/10/2016 through Friday, 2/12/2016: Rest days all

I should have gotten out Thursday but didn't since the weather was turning colder. Freezeroo #5 on Saturday was cancelled on Friday afternoon when the Greece Police Department withdrew their support due to the extreme cold and wind chill forecast for Saturday morning. My darling wife, Christine, and I wanted to head out to OH on Saturday to help celebrate her father's 95th birthday but decided to stay home.

Saturday, 2/13/2016: 2 runs of 6.26 and 2.4 miles ... cold!

It was -1F when I woke up at 7:15 AM. I needed to run ... I questioned my sanity ... but I ate my pre-run bowl of cereal and banana ... puttered around a bit ... got dressed and got out there. Now ... I dressed for the cold. My attire: CW-X tights, running pants, heavy long sleeve tech, long sleeve tech, Brooks jacket, balaclava, lower face shield, 2015 WW Half hat, sunglasses and ski mittens. The weather was: -4F, 70% RH, 13 mph WNW wind, wind chill -23F, bright overcast. A look back at my running spreadsheet ... coldest run ever!! I did have 2 -2F runs last year in February.

I got out there and endured it but I do believe it was the right call to cancel Freezeroo #5. The brutal cold and wind would have been too much for some of the runners and certainly for the support personnel.

Garmin Connect Activity for A bitter 10K.

The snow squeaked under my Brooks Adrenaline GTS15s when I stepped outside. It was bitter cold and windy. I questioned my sanity but it was too late now. I headed out. My sunglasses quickly fogged up from my warm breath coming out of the lower face shield. I slid them up on top of my hat. So my eyes and upper face were exposed to the elements. The wind was really cold as I made my way upwind. I stayed on the sidewalk on Beach Ave and Edgemere Drive until I was past Dewey Ave. I had to slow and take my feet in and out of the snow that covered some of the sidewalk. I entertained the idea of doing my 8.2 mile loop on Edgemere Drive out to Long Pond Rd but ... wussed out and just did an out and back 10K in 59:34, 9:31 pace. I stayed on the road as much as possible on the way back. I went to the sidewalk only when cars were coming. A couple of vans slowed to take pictures or video as I neared the railroad tracks on Greenleaf Rd. One guy yelled: "Don't let the weather stop you!". Maybe I inspired someone or ... maybe they thought I was crazy! My splits were: 9:35, 10:46, 9:37, 9:08, 9:06, 8:53 and 8:13 over the last 0.26 mile.

I had set our new Mr Coffee maker, link to BJ's here (not too highly rated but it works so far), to autobrew so I had hot coffee waiting when I got in ... sweet! So ... a mug of coffee and a bagel soon were consumed. I brought the same up to the my lovely wife, Christine. I brought her out later in 0F weather so she could do her weigh-in at Fleet Feet Ridgeway. She was excited afterward ... she lost 3.1 pounds!

Garmin Connect Activity for A nice and easy snowshoe run

My snowshoes needed some love so I put all my clothing that I wore earlier back on and got back out there for some snowshoe fun. It had "warmed" to: 1F, 65% RH, 15 mph WNW wind, wind chill -18F, light snow. It almost felt balmy ... almost.

I just took it nice and easy. I got around the train that was behind Greenleaf Meadows and did a loop of the Lakeshore Country Club. My splits were: 13:27, 13:16 and 13:42 over the last 0.4 mile.

Sunday, 1/31/2016 to Saturday, 2/6/2016

I ran 3 times this week, 33.45 miles

Sunday, 1/30/2016: 15.05 miles, 2:07:31, 8:28 pace, 48F, 57% RH, 12 mph SSW wind, wind chill 43F, partly cloudy

I got up late (for me) at 9 AM. I spent some time looking up all the race apps associated the 2016 Rochester Runner of the Year races, some Yellow Jacket Racing races, some Medved races and a few fall marathons after the Rochester Full.



But ... long runs don't get done by themselves. The temperature was in the low 40s so I dressed in my "go-to" winter gear of CW-X tights, short sleeve tech, Brooks 1/4 zip pullover, heavy running gloves and Brooks beanie. I wanted to go a bit longer so I used MapMyRun.com to map out a new, longer route. I brought along my 10 ounce hand bottle along 2 Gels. I struck up a nice and easy pace as I headed out. I saw about 10 people out on the east shore of Cranberry Pond as I passed ... kind of crazy since it was around 45F! As I ran it warmed up to near 50F. I started shedding layers ... first my Brooks beanie, then my heavy running gloves. I took a water stop at mile 9. I took off my Brooks 1/4 zip pullover and draped it across my shoulders. I took a Gel and water stop at mile 11. I was now out of water. I was still 3 to 4 miles out and I slowed. I noted that I hit 13.1 miles at 1:51:15. A bit more to go ... keep going ... done in 2:07:31. I left a bottle of water out by the Equinox and I had a much needed swig of water. My splits were: 8:17, 8:14, 8:10, 8:9, 8:14, 8:25, 8:25, 9:36, 8:03, 9:42, 8:38, 8:33, 8:30, 8:07 and 8:07 over the last 0.05 mile. Long run ... check! But ... must eat all things ... I had a bagel as soon as I got in along with a mug of coffee. So now I have a 15 mile route ... a nice lollipop loop that could be amped up to 19 with a second loop of the lollipop.

Month of January stats: 19 runs for 121.8 miles, 6.35 miles/run. I ran 4 races (Freezeroo #2 of 7.5 miles, Freezeroo #3 of 5 miles, Winter Warrior Half of 13.1 miles and Freezeroo #4 of 6.34 miles)

Monday, 2/1/2016: Rest day.

Tuesday, 2/2/2016: 5.25 miles, 45:18, 8:37 pace, 37F, 65% RH, 8 mph E wind, wind chill 31F, overcast

Garmin Connect Activity for Cobbs Hill workout

I packed my gear so I could go run directly after work. It was in the Equinox all day so it was a bit cold when I put it on. My body and part of my mind wanted to bag this run. But ... my will was stronger. I drove out to Cobbs Hill, geared up, stopped for a couple of minutes at Fleet Feet Armory to warm up and headed out. I took it really nice and easy since I had run 15 mile just two days ago. I thought 5 loops was enough fun for the evening. My splits were: 9:30, 8:54, 8:27, 8:27, 7:49 and 8:40 over the last 0.25 mile. Done.

Wednesday, 2/3/2016 to Friday, 2/5/2016: Rest days but I should have cross-trained.

Saturday, 2/6/2016: 13.15 miles, 1:51:03, 8:27 pace. 34F, 55% RH, 9 mph SSW wind, wind chill 26F, overcast.


I entertained the idea of doing my 15 mile route when I headed out and I even had 2 HammerGels tucked in an Amphipod in my waist. But ... the gust wind from the SSW that came up during the wind persuaded me not to turn south into it. So ... I just made up a NW-SW out and back half route at a nice and easy pace. My splits were: 8:29, 8:22, 8:21, 8:23, 8:18, 8:38, 8:19, 8:29, 8:29, 8:25, 8:28, 8:34, 8:33 and 8:14 over the last 0.15 miles.

Later, I took Christine out to get her nails touched up at New Nails while I shopped at the nearby Wegmans. She liked being pampered, ;-)!

Sunday, 1/24/2016 to Saturday, 1/30/2016

1 ran 4 times this week, 29.2 miles.

Sunday, 1/24/2016: 8.4 miles (actually 15K), 1:15:21, 8:58 pace, 19F, 86% RH, 8 mph SW wind, wind chill 10F, overcast

Garmin Connect Activity for A really nice and easy 15K

It was cold but I needed to run so run I did. I dressed warmer than usual: my CW-X tights, a long sleeve tech, 1/4 zip Brooks pullover, Brooks jacket, balaclava, Brooks beanie and mittens. I forgot to turn on my Garmin until a mile in but I had a really nice and easy pace. No problems ... just a relaxing run. My splits for the 8.4 miles that the Garmin was on: 9:20, 8:58, 8:57, 8:59, 8:32, 8:28, 9:18, 9:15 and 8:53 over the last 0.4 mile.

Monday, 1/25/2016: 2.4 miles, 31:23, 13:04 pace, 39F, 48% RH, 7 mph SSE wind, wind chill 34F, overcast.


The weather forecast was for a warming trend so I knew I had to get out for a snowshoe run before the snow disappeared. I just took it really nice and easy. I went into the Lakeshore Country Club and skirted its edges. I saw a cross country ski track so I knew I wasn't the first one in there. My splits were: 13:14, 12:36 and 13:51 over the last 0.4 mile.

Tuesday, 1/26/2016 and Wednesday, 1/26/2016: Rest days

I had to work 70 minutes late on Tuesday so ... that helped make for a late daylight start for Thursday.

Thursday, 1/28/2016: 9.3 miles, 1:19:00 estimated, 8:30 pace estimated, 43F, 49% RH, 10 mph SW wind, wind chill 37F, overcast.

Garmin Connect Activity for Gamin died on 15K route

I got home early due to 70 minutes of comp time from Tuesday. So I got out in the daylight at 4:37 PM. I did wear my reflective vest and my fully charged headlamp. I went out on my usual 15K route. My Garmin died just before mile 5 but I continued onward. I turned on my headlamp around mile 6 and it was kind of dark by the time I got home. My splits were: 8:22, 8:10, 8:13, 8:22, 8:38 over the last 0.91 mile.

Friday: 1/29/2016: Rest day.

Saturday, 1/30/2016: 8.2 miles, 1:05:22, 7:56 pace, 40F estimated, a bit windy, almost sunny.

I needed to get out for a run ... trust me. I got out just after noon. I struck up a fast pace and held on my 8.2 mile route on Edgemere Drive out to Long Pond Rd and back. Boom. My Garmin should have uploaded but it didn't. It's still on my Garmin though.

Christine went out for her "Tons of Fun" weigh in at Fleet Feet Ridgeway. Then she said that she was going shopping. She came home a bit excited about losing 1.8 pounds and also with some nice bras and panties.

We quietly got ready for the Greater Rochester Track Club (GRTC) banquet, link here. We got there at 5 PM for the social hour and sat at table #4 with Prem Kumar, Chris Patterson, Heather Patterson, Kenny Goodfellow, Alex Tong, Bill Beyerbach and his girlfriend, Renee. I picked up some awards: a platinum mileage patch for running 58 races with 410.8 racing miles, 3rd in my Rochester Runner of the Year (RROY) M50-59 age group (link here), a glass for running 6 or more RROY races and a mug.

GRTC Banquet swag

The 2016 RROY schedule ... I may not do the Oak Tree Half (hate the course) or the Grocery Run  5K (may do the Mendon Ponds 50K)

Post banquet selfie

 All in all, an enjoyable evening.