Sunday, 3/20/2016 to Saturday, 3/26/2016 - Spring Forward 15K

I ran 4 times this week, 26.76 miles.

Sunday, 3/20/2016: 10.2 miles, 1:24:28, 8:17, 36F, 37% RH, 5 mph NE wind, wind chill 31F, partly cloudy

Garmin Connect Activity for A fast MTD preview run

I wanted my darling wife, Christine, to have another whack at the Mind the Ducks course so we headed out to North Ponds Park in Webster. She headed out while I was still gearing up. I set out at a quick pace because it was cold with a cold wind. I passed her the second time just as she finished her first loop. She said that she was cold and was going to the Equinox. I continued on for 8 more loops. My splits were: 8:18, 8:04, 8:04, 8:17, 8:11, 8:07, 8:22, 8:25,8: 33, 8:28 and 8:12 over the last 0.2 mile. This pace is definitely NOT what I will run during MTD but I was cold and needed to run fast to keep warm. She said that the cold wind hurt her lungs but was glad that she got out for a mile. I surprised Christine with brownies and coffee afterwards.

Monday, 3/21/2016: Rest day

Tuesday, 3/22/2016: 6.2 miles, 51:20, 8:16 pace, 52F, 40% RH, 8 mph SSW wind, overcast

Garmin Connect Activity for 10K around the RTP

I almost bagged this run. I was tired and hungry during the day. I checked the weather forecast and saw that the weather for the next day was worse in the afternoon (cold/windy/rain/sleet) so ... I found the energy to get out and get it done. I had all my running gear in the Equinox so I dressed at RTP-B6, bagged the drive to Cobbs Hill for a hill workout and just ran where I was. I struck up a nice and easy pace and just did a 10K. My splits were: 8:21, 8:10, 8:36, 8:5, 8:15, 8:14 and 8:00 over the last 0.2 mile. Boom, done.

Wednesday, 3/23/2016 to Friday, 3/25/2016: Rest days

I should have gotten out Thursday but didn't. I just felt like a slug.

Saturday, 3/26/2016: 2 runs of 1 and Spring Forward 15K, 27F, 93% RH, calm, light overcast.

I "slept in" until 6 AM, had my usual pre-race bowl of cereal and banana, dressed for the weather, kissed my wife goodbye and headed down to Mendon Ponds Park for my tenth (yes, tenth) Spring Forward 15K. I saw a couple of deer cross Lake Shore Blvd a couple of hundred yards ahead of me as I drove but no worries. I arrived around 7:25 AM and parked up on Douglas Rd in between the Beach parking entrance and the Stewart Lodge entrance ... so I would pass the Cruze on the way to the finish. I packed a "go" bag with the Spring Foward tech shirt, my Brooks jacket and a bottle of water for after the race. I noticed that I had almost no water stashed in my running bag. I headed down to Stewart Lodge to stash the "go" bag and prepped for the race. I dressed like usual: my Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I didn't carry water or wear my sunglasses. It was cold and overcast but calm as a bell.

I got out for a nice and easy warmup run of 1 mile at 8:21 pace, link here. It was 8 minutes before the race and I needed water so I raided my "go" bag for water and then walked to the start line at the exit of the Beach parking lot. I met up with Andy Ciaio and settled in my usual spot ... right side about 10 yards behind the leaders.

The start of the 15K ... photo courtesy of Kim Smith of Fleet Feet Rochester

Mile 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

And ... we were off! I got up to speed quickly with just a shift to the right to get around a slower runner. I basically started fast and held on as well as I could. Mile 1 passed in 7:15. I passed Andy at mile 2 and then he passed me back at the halfway point.

Mile 5 looking down ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Mile 5 looking up ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

The hill of Mendon were just as rolling as ever. I stopped to drink water as mile 7.5 ... 4 runners passed me. I was slowing but I picked up the pace when I saw that I was about to re-enter the park. Only just over a mile to go ... Canfield Rd rollers ... take the tangents ... left onto Douglas Rd ... up the hill by the cobblestone house, up the hill by the Beach parking lot ... down into the finish at Stewart Lodge ... hearing Ellen call me into the finish ... done in 1:11:14!

Turning the corner from Canfield Rd to Douglas Rd with just over 1/2 mile to go ... photo courtesy of Kim Smith of Fleet
Feet Rochester

Ellen broke out her bunny ears ... unknown photographer

Yellow Jacket Racing link to video at 40m20s
I quickly had some water and then ambled in to have a couple of hot dogs. I checked the results, 56th and 4th in my age group so I changed into my dry clothes and headed up to the Cruze to head home. Another excellent race by Yellow Jacket Racing ... thanks to everyone involved! Rochester is fortunate to have YJR ... they are the best!

A couple of mugs of coffee ensued along with uploading my FR220 to my usual running websites (Garmin, Runningahead, Dailymile and Strava). I did OK, with my third fastest Spring Forward of ten, a 1:11:14, 56th out of 467, link here. I was 4th out of 32 in my M55-59 age group by 13 seconds, link here or here. My splits were: 7:18, 7:28, 7:18, 7:28, 7:33, 7:51, 7:55, 8:14, 7:40 and 6:54 over the last 0.36 mile.

Soon .. my darling wife, Christine, and I started to get ready to go to OH for Easter to see Christine's father and family in Ravenna OH. We had reservations at the Microtel in Streetsboro OH waiting for our arrival. I've been married to Christine for almost 4 years now so I knew better than to hurry her up. I just worked on getting myself ready. She beat me at getting ready again. She just is ... boom ... ready. I think she just throws everything in a couple of suitcases and ... boom, she's ready! We started around 3 PM and got out to the Microtel just before 8 PM with a short stop at Fleet Feet Ridgeway for her Tons of Fun weigh-in and a stop in OH for fuel. We packed our swimming suits but were disappointed when we got there and saw a "Swimming Pool Closed for Season" sign.

We met up with her daughter, Beth, and her finance, Nick, for supper at the Happy Moose Bar and Grill for some well needed supper. Soon ... zzzzzzz out in OH!

Sunday, 3/13/2016 to Saturday, 3/19/2016

I ran 4 times this week, 37.1 miles.

Sunday, 3/13/2016: 2 runs of 9.35 and 6.25 miles, 45F, 57%, 10 mph ENE wind, wind chill 39F, mostly cloudy.

Garmin Connect Activity for A quick 15K

Daylight Savings Time happened overnight so I lost an hour of sleep. I had a plan of doing a long run and then another run out at North Ponds Park in Webster for another Mind the Ducks (MTD) preview on tired legs. First ... the long run. I got out around noon and pushed the pace on my usual 15K route. It was a bit cold and breezy. My splits were: 7:44, 7:27, 7:32, 7:34, 7:57, 7:46, 7:43, 7:58, 7:52 and 7:31 over the last 0.5 mile. Definitely not a nice and easy pace. It felt good.

Garmin Connect Activity for Another MTD preview

I relaxed a bit before I asked my darling wife, Christine, if you wanted to do another Mind the Ducks preview. It was about 3:15 or 3:30 PM. She begged off saying that it was too late and that exercise would keep her awake. I was a bit miffed. I am trying to awaken her inner athlete  .... but she is fighting me. Whatever. I geared up and headed out. I knew my legs were tired so I just ran around the MTD course at a really nice and easy pace. I decided to stop after 10K. My splits were: 9:21, 9:00, 9:06, 8:58, 8:53, 8:46 and 8:48 over the last 0.25 mile. I was tired and hungry so I picked up some food from KFC on the way home ... supper done. Sunday's mileage, 15.6 miles ... done.

Monday, 3/14/2016: Rest day ... very needed after 23.2 miles during the weekend.

Tuesday, 3/15/2016: 7 miles, 57:56, 8:16 pace, 48F, 93% RH, 6 mph NW wind, wind chill 46F, light mist

Garmin Connect Activity for Cobbs Hill run

I brought my running gear to work in the Equinox so I could run right after work. I went to Cobbs Hill for a small slice of hills. There was a light mist but I just concentrated on running. Soon there were a lot of runners as Fleet Feet and Genesee Valley Harrier (GVH) runners joined in at 6 PM. My splits were:  8:59, 8:30, 8:14, 8:04, 8:08, 8:07 and 7:54. Boom ... done.

I followed a guy, Ben Murphy, via Facebook posts from his friends during the day. He started at 4 AM and did a fat ass 100K during the day. FYI ... a fat ass is a seat of the pants, unsupported, unsanctioned, usually gnarly race or run. He did 66.26 miles in 20 hours and 43 minutes on the Crescent and Seneca trails. Respect!

Wednesday, 3/16/2016 through Friday, 3/18/2016: Rest days ... uugghh!

Thursday should have been a run day. I had my running gear in the Equinox but ... I let getting out of work late and Christine having supper cooking give me an excuse. But there will be other days to run.

A guy named Ben Murphy did a Fat Ass 100K on Saint Patrick's Day, his blog link here. Oh ... Fat Ass means an unsanctioned run with no reward except the satisfaction of doing it. I followed Ron Heerkens Jr posts on Facebook. Ben started around 4 AM and finished 20:43 later after midnight for a double transverse of the Crescent and Seneca trails.

Saturday, 3/19/2016: 14.5 miles, 2:07:51, 8:49 pace, 28F, 50% RH, 9 mph NNE wind, wind chill 20F, sunny


I had it in my mind to run Round the Bay again ... this time up Culver Rd instead up 590 from the swing bridge. So I set my alarm for 5:45 AM so I could start at 7 AMish. Well ... I got up, turned off my alarm, laid back down and fell back asleep. I got up around 7 AM ... puttered around a bit, ate my usual pre-run bowl of cereal and banana, got ready, thought "Runs don't get down by themselves" and got out and down to the swing bridge at 9 AM. It was a bright, cold and brisk morning. I had on my usual running gear for 32F (OK, 28F): Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I kept on my Brooks jacket since it was windy. I put on my sunglasses, carried a 20 ounce hand bottle and had 2 HammerGels tucked in an Amphipod. I headed out at a nice and easy pace ... solo just me and my thoughts. I ditched the jacket at just before mile 5 and tied around my neck. I looked at bit preppy but I don't like to take a jacket around my hips but it always tends to slip down. I stopped for a bit of water just heading down the Empire Blvd hill and then once I climbed back up it. Bay Rd was a bit busy as was Lake Rd as I got closer to where I had left the Cruze a bit over 2 hours ago. Boom ... done! My splits were: 8:52, 8:33, 8:28, 8:27, 10:00, 8:39, 9:40, 8:13, 9:30, 9:13, 8:35, 8:20, 8:41, 8:21 and 8:38 over the last 0.5 mile. The Round the Bay run is a good long run route with a good set of hills on the west side of the Irondequoit Bay. One of these day I will take this clockwise instead of counterclockwise.

I went back home and had my usual coffee and bagel. I asked my darling wife, Christine, to cut my hair. I like my hair short now and she had been asking to try to cut my hair again off and on. She did it once before ... I had to go to a barber for a "touch up" (repair cut). She got everything ready and proceeded to cut my hair. I took a shower afterward and found some uneven ends as I was combing what was left of my hair. She cut some more and voila! Everything was the same length ... about 3/8 of an inch all around. I did do a wee bit more with my electric razor around my ears. It looks good and I don't feel the need to go to the barber for a "touch up". So ... the second time was the charm! I thanked her like a good husband should. A bit later, we went out to New Nails to get her nails touched up. Not a bad day!

Sunday, 3/6/2016 to Saturday, 3/12/2016 - Johnny's Runnin of the Green 5 Mile Race

I ran 5 times this week, 20.83 miles

Sunday, 3/6/2016: 5.1 miles, 43:42, 8:34 pace, 39F, 44% RH, 6 mph S wind, wind chill 35F, sunny

Garmin Connect Activity for MTD Preview #1

It was a beautiful day so my darling wife, Christine, and I headed out to North Ponds Park in Webster to preview the Mind the Duck course. She geared up and was out walking a good 5 minutes before I ventured out at a really nice and easy run. The loop is 1.01203 miles according to the MTD website, www.mtd12hour.org. I ran around 5 times before I developed a mild pain behind my right knee ... so I stopped. My splits were: 8:17, 8:23, 8:34, 8:40, 8:43 and 8:50 over the last 0.1 mile. Christine had walked 2.4 miles according to her phone app. We were pleased that we had gotten out rather than being slugs.

I had trouble turning off my Garmin Forerunner (FR) 310XT after I uploaded my data to Garmin so I posted about it on Facebook. A running buddy, Prem Kumar, replied that he was going to sell his FR220 (a dcrainmaker in-depth review, link here) since he had upgraded to a VivoActive in December 2015). We arranged to meet up so I could test run his FR220 on Tuesday.

Monday, 3/7/2016: Rest day.

I met up with my youngest son, David, to get back Christine's FR305 that he had been not using since he borrowed about 2 years ago.

Tuesday, 3/8/2016: 8.1 miles (took FR305), 1:08:41, 8:29 pace,

Garmin Connect Activity for Cobbs Hill with FR220
Garmin Connect Activity for Cobbs Hill with FR305

I met up with Prem at 5:30 PM at the Fleet Feet Armory parking lot so he could let me test out his FR220. He briefly told me how to use it and then went home. I had on my Christine's FR305 and my FR310XT (which I had gotten to turn on) on my left wrist and my Vivofit 2 and Prem's FR220 on my right wrist. I felt like an American dcrainmaker (see www.dcrainmaker.com for the real McCoy). I started each one up and headed up to Cobbs Hill for some ... wait for it ... hills. A nice and easy pace soon ensued as I powered up and down each loop. One ... two ... and up to seven loops. It was a beautiful evening for early March and the roads were crowded with walkers, runners and cars. Weird but true ... the north side of Cobbs Hill was noticeably colder than the other side! I decided that seven loops was my limit so I exited and took the long way back to the Equinox. I was a bit peeved when I stopped and noticed that my FR310XT had died during the run. The FR305 had 8.1 miles and the Prem's FR220 had 8.08 miles ... not bad. My splits according to the FR305: 8:56, 8:35, 8:11, 8:17, 8:10, 8:13, 8:39, 8:45 and 9:11 over the last 0.1 mile. My splits according to the FR220 : 9:02, 8:37, 8:18, 8:20, 8:16, 8:12, 8:39, 8:42, and 9:50 over the last 0.08 mile. Kind of close, I guess. The FR220 also has something called Run Cadence which was 158 spm (steps per minute) average for this run.

It took a bit to figure out how to upload to Garmin Express. marry up my Droid Max to the FR220 and get MyFitnessPal , Withings (my Withings FR50 scale) and Garmin to "talk" to each other.

Wednesday, 3/9/2016: Rest day ... yada, yada, yada ... like usual.

Thursday, 3/10/2016: 7.5 miles, 1:01:37, 8:12 pace, 55F, 94% RH, 8 mph NNW wind, light wind

Garmin Connect Activity for A RTP run with FR305
Garmin Connect Activity for A RTP run with FR310XT
Garmin Connect Activity for A RTP run with FR220

I packed all my running gear in the Equinox so I could run after work plus I had all my Garmins (FR 305, FR310XT and Prem's PR220) fully charged this time. I decided to just run where I was after work .. no driving, just run, get it done and go home. So I geared up and just ran with not one but three Garmins tracking me. There was a sprinkle at the start which became a light rain by the end. Drivers probably thought I was crazy but I do what I do. I noticed that my three Garmins were within 0.01 mile of each other. My FR220 splits were: 8:10, 8:18, 8:06, 7:50, 8:03, 8:17, 8:15 and 8:16 over the last 0.5 mile. Boom ... done.

Friday, 3/11/2016: Rest day ... plus packet pickup for Johhny's.

My darling wife, Christine, didn't feel like cooking so we went out to The Charbroil house for their excellent beer batter haddock for supper ... tasty!

Saturday, 3/12/2016: 3 runs of 1.47, 5.05 and 1.11 miles,

The start time for Johnny's Runnin' of the Green 5 Mile Race was 9:30 AM and the venue was the Blue Cross Arena downtown. This was my sixth Johnny's and it was the first Rochester Runner of the Year (RROY) for 2016. I packed up my gear and took the Cruze so I could hide my gear in the trunk. I paid $5 for parking (never had to before!) at my usual lot just past the BCA. I thought I was there in plenty of time as I started to look for my bib at 8:30 AM ... and then I realized that I left in the Equinox. I muttered some swear words (in my head), breathed a deep sigh or two and headed home to get my bib. No worries ... didn't let it bother me since I knew I had plenty of time. It took 15 minutes to get my bib and 15 minutes to get back. I packed on Platt St at High Falls and ran to the BCA as a warmup run of 1.47 miles at 8:30 pace, link here. I had time to use a real restroom inside the BCA and then take my usual spot (right hand side and toward the front) before the start. I wore my Garmin Forerunner 305 on my left wrist and Prem's Forerunner 220 on my right wrist. I saw Prem Kumar, Bill Beyerbach and Heather Patterson before the race.

The start ... photo courtesy of the Rochester Democrat & Chronicle

And ... we were off. I got a bit blocked in but went to the right and got up to speed pretty quickly as we headed down Exchange Blvd.

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

Runners running up Exchange Blvd ... photo courtesy of Tim Matthews

Heather came up alongside as we crossed the Ford St bridge and then pulled ahead as we turned right onto Wilson Blvd. Mile 1 passed in just under 7:00 according to Pete. I saw Barb Boutillier taking pictures on the right and then saw Ellen Brenner of Fleet Feet Rochester with her cheer section on the left just after mile 1. Mile 2 ... and then the turn around ... mile 3. I had passed Heather when she stopped to walk just before the turnaround, then Andy Ciaio passed me. I was hurting but I kept my pace. I shorted my stride and increased my turnover. I saw Jim Roche on my left for a few seconds. He was in my age group so I dug down and put him behind me ... he's was in my age group.

Trying to hold on at mile 4 .... photo courtesy of Barb Boutillier

Crossing the Ford St Bridge with less than 1 mile to go ... photo courtesy of Tim Matthews

This time Barb was on the right when I passed mile 4. Back over the Ford St bridge ... less than a mile to go ... along the Genesee River ... the Freddie - Sue bridge and the I490 bridge over Exchange Blvd ahead ... don't sprint yet (still 1/2 mile to go) ... Heather called from behind "Don't let me catch you" ... seeing the finish line 1/10 mile ahead ... can't catch the person in front ... sprint ... time under 36 ... done!

The Rochester Democrat and Chronicle had a video about the race, link here.

I got some water and then a bagel as I talked with Bill (125th, 34:43, 2nd in his M60-64 age group) and Prem (36:27, 175th, 13th in his M40-44 age group). Bill told me that Kevin Clinefelter had run a 32:32 (81st, 1st in Bill's M60-64 age group) after running 10 miles before the race. Andy ran a 35:01 (131st, 12th in his M50-54 age group). Heather was right behind me, 35:44 (147th, 4th in her F40-44 age group. She was a bit miffed that she was 4th by 14 seconds after taking a walk break. Me ... I ran a 35:40 officially, 7:08 pace ... good for 146th out of 1557, link here. I was 6th out of 99 in my M55-59 age group, link here. My splits were: 6:49, 7:06, 7:17, 7:10, 6:56 and 6:00 over the last 0.05 mile. Not bad. It hurt a bit but I managed to run 1.11 miles back to the Cruze at 9:36 pace, link here.

Some runners really got all out and dress up for this race. The pictures really speak for themselves.

Later, Christine and I managed to get out for her Tons of Fun weigh in at Fleet Feet Ridgeway. The NY Yankees had scored 6 runs so we used the YANKEES6 code to get 50% off a pizza at Papa John's for supper.

Sunday, 2/28/2016 to Sunday, 3/5/2016

I ran 3 times this week, 30.90 miles

Sunday, 2/28/2016: 14.15 miles, 2:03:09, 8:42 pace, 37F, 70% RH, 8 mph SW wind, wind chill 31F, partly cloudy

I had seen that Barry Cherney was going to run Round the Bay from the usual Swing Bridge start instead of MacGregor's. I wanted to get a Round the Bay in before the Swing Bridge swung to the open position plus I was still on the fence of doing the "official" Round the Bay run or running Last Man Standing next Saturday. So ... I went to bed early the night before and set my alarm for 5:30 AM to do my eighth (yes, 8) Round the Bay run. I seem to do one a year like clockwork. Some people do them every weekend during the weekend to train for Boston.

"Ding-dong, ding-dong" went my alarm. I got up, had my usual pre-run cereal and banana, dressed (Brooks tights, short sleeve tech and Brooks 1/4 zip long sleeve pullover), programmed the coffee maker for 9:05 AM, got my gear together, kissed Christine goodbye and headed out at 6:45 AM. It was a short 10 minute drive. There were too many ... Barry and other 4 other runners. He said to me ... "Dude, you know you're faster than any runner here". I nodded. I geared up with a 20 ounce hand bottle, Brooks beanie, heavy running gloves and 2 HammerGels tucked in an Amphipod.



We started out at 7:05 AM. We decided to shave a bit of distance off by heading up 590 instead of Culver Rd. Sure enough, everyone was behind me by the time I got 100 yards out of the parking lot. I set up a nice and easy pace ... and just ran. I had knew to take Bay Shore Blvd to get the first set of hills. I broke to a walk on the hill back Bay View Rd. I was a bit unsure (about 100 yards worth) before doubling back to take Glen Haven Rd to get the second set of hills on the west side of Irondequoit Bay. I didn't break on the Orchard Park Blvd hill. Boom! I knew all about the descent down Empire Blvd and the mile long ascent up Empire Blvd. I just ran onward ... just nice and easy. Left onto Bay Rd plus a little jog down Volk Rd and DeWitt Rd. I remember looking at my Garmin at 12.75 miles and wonders how time and the miles had flown by. I passed 13.1 miles in 1:54:15,  8:42 pace. Then a left onto Lake Rd back to where I left the Equinox.

And ... done with 14.15 miles in 2:03:09, 8:42 pace. I only stopped for water three times and didn't take any HammerGels. I felt pretty good but was OK with stopping. My splits were: 9:22, 8:53, 8:24, 8:58, 8:28, 8:58, 8:14, 8:58, 8:48, 8:41, 8:17, 8:24, 8:13, 8:22 and 8:13 over the last 0.15 mile.

It had warmed up to around 37F by the time I got back to the Equinox. I headed home and was surprised to see my darling wife, Christine, up and about. She had followed my Roadid ecrumb. A couple mugs of coffee and a bagel soon ensued as per my usual post-run routine. Later I headed out to get some Papa Johns pizza for lunch ... it was 63F! I tried to get Christine out to enjoy a walk but was unsuccessful, :-(. But ... spring in February was short lived.

Monday, 2/29/2016: Rest day ... per usual after running Saturday and Sunday.

I am still up in the air about a lot of my races in 2016. So far I have signed up for: Johnny's on 3/12, Spring Forward on 3/26, Syracuse Half on 4/3, Rochester River Run 5K on 4/17, Flower City Half on 4/24, Webster Trail Classic on 6/4 (now in conflict with the RROY Fast and Furriest 10K), Shoreline Half on 7/16, Dam Good on 8/14 and Rochester Full on 9/18. I will sign up for the Dirt Cheap Trail Series, Dirt Cheap Stage Race. I'm on the fence for Medved Madness

Stats for February 2016: 15 runs in 29 days for 115.5 miles,
One race in February 2016: Freezeroo #6
Stats for 2016:

Tuesday, 3/1/2016: 9.35 miles, 1:16:06, 8:08 pace, 27F, 63% RH, 13 mph ENE wind, wind chill 16F, overcast

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

I took all (so I thought) my running gear so I could run Cobbs Hill after work. Well ...I forgot my Brooks tights and my Darn Tough socks. I thought about just wearing shorts and calf sleeves but ... it was just below freezing and windy. I'm crazy but not that crazy. So I went home, geared up, added a reflective vest along with a headlamp and headed out. It was a bit cold and windy so I hiked up the speed a bit. I definitely felt the wind when I headed into it ... but it was great going downwind. So ... my splits were: 8:23, 8:19, 7:53, 7:54, 8:12, 8:04, 8:00, 8:29, 8:05 and 7:47 over the last 0.35 mile. Boom.

Wednesday, 3/2/2016: Rest day ... with a bit of spice shopping at BJ's after work.

Thursday, 3/3/2016: 7.5 miles, 1:01:11, 8:09 pace, 27F, 54% RH, 7 mph E wind, wind chill 19F, overcast.


I had my running gear in the Equinox so I dressed after work at B6 of the Rochester Tech Park (RTP). I didn't feel like driving all the way to Cobbs Hill to do hills so I just ran around the RTP. One loop was about 4.8 miles. Yes, it was flat. my splits were: 8:12, 8:15, 8:14, 7:58, 8:04, 8:07, 8:01 and 8:08 over the last 0.5 mile. Boom ... done.

Friday, 3/4/2016 and Saturday, 3/5/2016: Rest days ... arrrrggghhh!

Friday was your usual rest day. Saturday was a "better safe than sorry" rest day even though it was the "official" Round the Bay run. My right hip was a bit painful during the day on Friday and I didn't think that running 15 miles on Saturday morning would have helped it. I did run it the previous Saturday so my 8 year streak is still kind of intact. So ... I stayed home and was a bit crabby all day. Later I took my darling wife, Christine, out for her Tons of Fun weigh in at Fleet Feet Ridgeway. Then it was on to BJ's for a bit of grocery shopping.

Sunday, 2/21/2016 to Saturday, 2/27/2016 - Freeezeroo #6

I ran 4 times this week, 20.63 miles.

Sunday, 2/21/2016: Rest day ... say it isn't so!

Yes ... I just didn't feel it. So I stayed in and wished I was running all day ... which made me a bit irritable all day.

Monday, 2/22/2016: Another rest day ... trying to get back on the Tuesday, Thursday, Saturday, Sunday schedule.

Tuesday, 2/23/2016: 8.25 miles, 1:08:34, 8:19, 30F, 8% RH, 10 mph NE wind, wind chill 21F, overcast.

Garmin Connect Activity for Cobbs Hill workout

I loaded my running gear into the Equinox when I left for work ... boom. I dressed at work (Brooks tights, short sleeve tech and Brooks 1/4 zip long sleeve pullover), headed straight over to Cobbs Hill and parked at Fleet Feet Ridgeway. I got there, got ready (Brooks beanie, heavy running gloves and headlamp) and got out there early around 5:40 PM. I suffered through the uphill up Culver Rd and Highland Ave to Cobbs Hill and then did 2 Ys. I started running loops and eased into a higher gear to do 4. Then it was back to the Equinox via the long way (Highland Ave, Cobbs Hill Dr, Hillside Dr and Norris Dr) back. Boom ... 8.25 miles. My splits were: 8:54, 8:32, 8:19, 8:18, 8:07, 7:57, 8:08, 8:00 and 8:08 over the last 0.25 mile.

Wednesday, 2/24/2016: Rest day.

I was really tired so I went to bed fairly early 10:15 PM. My alarm at 5:30 AM goes off whether I am rested or not ... and usually it's not. I could probably catch another 30 minutes of shuteye but I like getting up, watching some news, catching up on email and Facebook while enjoying a leisurely mug of coffee.

Thursday, 2/25/2016: 4 miles on the dreadmill at 8:45 pace

I had my gear loaded in the Equinox so I could run right after work. I dressed at work so I was all ready. But ... a late snow/ice crusting plus lots of wind that started around 4 PM led me to think better of running outside. I thought about just running around Rochester Tech Park (where I was) or driving over to Cobbs Hill but I just went home. I thought about running from home but I just thought it was too dangerous. I turned out that I was correct ... A driver on Atlantic Ave was killed in a traffic accident at 6 PM when another driver lost control and crossed the center line. I went to the complex fitness center for the first time. There were 4 treadmills, 2 ellipticals, 2 rucumbent bicycles, a pulley/weight gym and some free weights. I settled for 2 miles at 8:34 pace, 10 minutes on the bicycle, 2 more miles at 9:00 pace and a bit of free weights.

Friday: 2/26/2016: Rest day ... the usual before a race morning,

Saturday, 2/27/2016: 2 runs of 2.1 and 6.28 miles, 28F, 63% RH, 9 mph SSW wind, wind chill 20F, partly cloudy.

Freezeroo #6 was held out at Casey Park in Ontario NY. I hadn't race out here in 2 years so I didn't really remember the course. I left my darling wife, Christine, home in bed. I got up early, had my usual pre-race cereal with banana, dressed (Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve tech) and got out early. I arrived at the race venue just after 9 AM in plenty of time for the 10 AM start. Prem Kumar parked right next to me so we headed out for a nice and easy 2.1 mile warmup run, link here. I had plenty of time still before the race to hit the head and stretch a bit. I saw some of the usuals: Bill Beyerbach, Tim Dwyer, Bill Murphy, Tom Butler (who had a shirt on), Amy Lord, Tina Pellegrin and the legendary Charlie Sabatine. I lined up in my usual spot a bit to the right and about 10 yards behind the start line. I lined up next to Prem and Andy Ciaio.

The start ... photo courtesy of Tim Matthews

A bit after the start - courtesy of Tim Matthews

And ... we were off! I got up to speed quickly. I allowed faster runners to pass me. Prem and Andy were in sight. Bill Beyerbach passed me at about 1/2 mile. Mile 1 passed in 6:53. I concentrated on just running a bit under flat out. I said "Hi" to the early starters that I knew (Bill Murphy, Tina, Charlie, Tom and Amy).

Somewhere ... photo courtesy of Tim Matthews

I passed Prem during mile 4 and Bill Beyerbach just after mile 5. The last mile seemed to last forever. I couldn't gain on the person in front but no one gained on me either.

I'm probably grimacing - courtesy of Tim Matthews

Done ... just over 46 seconds. I headed over to the lodge and had a bit of apple cider, 2 donuts and 2 pieces of pizza. I stayed for the awards since I knew that I would get third in my M55-59 series age group and received $10. Tim Dwyer won my age group and Bill Beyerbach won his M60-64 age group.

My race results were 46:03, 39th out of 152 overall, 28th out of 101 series, 3rd out of 8 in my M55-59 series age group and 3rd out of 12 in my M55-59 Freezeroo series overall (best 3 out of 5 races) M55-59 age group. My splits were: 6:53, 7:10, 16, 26, 49, 20 and 6:40 over the last 0.28 mile.

Soon enough I was home zipping a couple of mugs of coffee alongside my darling wife, Christine. We got out for her Tons of Fun weigh in at Fleet Feet Ridgeway. It wasn't a good week for her ... i.e. she gained weight. Then we headed over to New Nails to get a touch up on her nails. They are long, sexy and sharp ... just the way she likes them!