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.