Sunday, 10/23/2016, to Saturday, 10/29/2016

I ran 4 times this week, 39.25 miles.

Sunday, 10/23/2016: 11.6 miles, 2:08:49, 11:06 pace, 45F, 76% RH, 9 mph WNW wind, wind chill 40F, partly cloudy

Yes, I set my alarm for 5 AM and was out the door by 5:50AM. I had told Prem Kumar that I would run 2 loops of the Blue and Green trails down at Mendon Ponds Park, map here. He had to get done by 9 AM so we arranged to meet at the Beach parking lot at 6:30 AM. Yes, it was cold. So I dressed in my old CW-X tights, Brooks 1/4 zip pullover, Brooks jacket and heavy running gloves. Yes, it was dark. So I had my headlamp charged and on my head over my Brooks beanie. Anyway, I got down there at 6:20 AM and Prem was there about 30 seconds later. We didn't talk too much but got straight to the run.

It was dark even with headlamps so we took it really nice and easy for most of the first loop. The trail that we both knew well looked a bit different in the dark so we both had a bit of trouble figured out which way to go on the Blue trail at first. Once we got to the Green trail we were in the groove. It was still tough picking out and avoiding any roots or rocks but we managed. We spooked a lot of deer. It got lighter out so the lighting improved a bit. We saw one other runner with a headlamp that was running in the other direction. The sunrise was pretty. I got done with the first loop in 1:08. Prem was about 90 seconds behind me. He mentioned that he was hurting a bit and that I should go on ahead.

So I struck up a slightly faster pace since I could see a bit better. Soon more runners and walkers were on the trail. One runner who knew me passed me at a good clip. I saw Bambi Jasmin with two other women running the other way. Soon enough I was done. Prem had cut a couple of miles off the second loop and was waiting for me to finish. Which was quite nice of him. He said he wasn't in trail shape. He certainly is in marathon shape with a recent 3:19 in Chicago. He said "Bye" and went home.

My first run on trail in a bit over a month turned out OK. My splits were: 11:36, 11:38, 11:42, 11:09, 11:22, 12:44, 9:31, 10:45, 11:02, 10:28, 10:31 and 10:36 over the last 0.6 mile. I can see that I did run a faster pace on the second loop. It does help to see where one is going!

I stopped by Wegmans on Hudson Ave on the way home to get two donuts. Soon I was upstairs with my darling wife, Christine, each of us with a mug of coffee and a donut.

Later we watched the Bills - Dolphins game. The Bills did take a 17-6 lead but their run defense forgot to make the trip. A Miami runner named Ajayi ran for 214 yards and they ended up losing 25-28, link here. Their schedule has fallen to 4-3 and they get to play the New England Patriots at home next week. The Pats will be pissed since their only loss was one without their QB ... some shoo-in HOFer named Brady.

Monday, 10/24/2016: Rest day ... naturally.

Meanwhile ... Pete Kostelnick ran across America from the city hall steps of San Francisco to the city hall steps of New York City, a distance of 3067 miles in the record breaking time of 42 days, 6 hours and 30 minutes. There are numerous links here, here, here, here and here.

Pete Kostelnick and his wife, Nikki, at NYC City Hall ... photo by Kit Fox courtesy of Runner's World

Tuesday, 10/25/2016: Another rest day due to a late minute work emergency (I did get an "Atta Doug" the next day) and the strange need for groceries from Wegmans. Sometimes, life trumps running.

Wednesday, 10/26/2016: 8.05 miles, 1:08:26, 8:30 pace, 39F, 60% RH, 7 mph NE wind, wind chill 34F, overcast.


I needed to get out and run so I did. I went home, dressed and got out for a nice and easy 8 miles on the LSOP, Island Cottage and Edgemere out and back. Boom. My splits were: 8:38, 8:25, 8:25, 8:19, 8:21, 8:33, 8:45 and 8:36.

I signed up for the Mendon Ponds Trail Run 50K on the day before the rates increased. Over 100 runners are signed up for this distance according to signup site at ultrasignup.com.

Thursday, 10/27/2016: 6.5 miles, 54:58, 8:27 pace, 48F, 81% RH, 12 mph S wind, wind chill 43F, overcast.


I kept to my "I run on Thursday" schedule. I had my running gear in the Equinox, changed at Rochester Tech Park and ran there before it could get dark. Boom. My splits were: 8:39, 8:31, 8:31, 8:18, 8:36, 8:14 and 8:03 over the last 0.5 mile.

Some may call me obsessed, some may call me dedicated, some may call me crazy, some may want me to buy running shoes more often since my two pair of road shoes have over 640 miles. I do what I do. I like to run so I run. I like to race so I race. I looked at my running spreadsheet and I have run over 1240 miles this year or 2000K. I have run just over 12000 miles since I started that spreadsheet way back on 9/14/2008. Wow.

Friday, 10/28/2016: Rest day ...

Saturday, 10/29/2016: 13.1 miles, 2:17;52, 10:31 pace, 54F, 62% RH, 13 mph SW wind, overcast.

I had the idea of doing another trail run down at Mendon Ponds Park so I woke up at 6 AM, I checked the temperature and it was 43F and windy. So ... it dressed for the weather: my old CW-X tights and Brooks heavy 1/4 zip long sleeve pullover. I noticed on the way down that the temperature was 55F! I was pretty sure that I didn't have any shorts in my running bar ... but I didn't turn back. I should have changed into a regular long sleeve tech ... but I didn't. I told myself that it was windy, I took a swig of water and headed up the hill. I just carried my 20 ounce water bottle and my Hammer Gel flask filled to the brim with Hammer Gel. I stashed a jug of water just off the trail so I could get to it when I came off one loop and started anther loop.



I set up a nice and easy trail pace and started out. My plan was 3 loops of the Blue and Green trails. My tights and heavy long sleeve tech made me a bit warm but no unbearably. The wind helped to keep me cool. I started my usual hydration and nutrition: water every 2 miles and Hammer Gel every 4 miles. I just ran along. I thought about doing another complete loop after loop 2 but I cut it short after another Blue loop. I knew it was going to do 5 loops during the Mendon Ponds Trail Race 50K next week so there was no need. I have done this race in various distances more than a few times. My splits were: 10:45, 10:17, 10:43, 9:44, 10:34, 11:25, 10:03, 10:56, 11:30, 10:16, 10:43, 9:51, 10:09 and 9:19 over the last 0.1 mile.

Soon enough I was home with my feet up drinking my usual mug of coffee and having a bagel. This has been a heavy running week so I should try to taper a bit this week.

Later I took my darling wife, Christine, to New Nails. She hadn't gone in about 5 weeks so ... she needed a new set of french tip nails. They sure do look and feel nice! ;-)

Sunday, 10/16/2016 to Saturday, 10/22/2016 - Scare Brain Cancer Away 5K

I ran 5 times for 30.22 miles this week.

Sunday, 10/16/2016: 12.2 miles, 1:45:08, 8:37 pace, 64F, 73% RH, 12 mph SW wind, mostly cloudy.


I didn't get out as early as I wanted but I did get out at 8:24 AM. It was 26F warmer than the morning before so I just wore my Brooks shorts and an old short sleeve tech. I carried my 20 ounce hand bottle. I set up a nice and easy pace. I should have turned around at 4 miles but went on for 6 miles before I turned around. I think I didn't hydrate well. I lapsed into a run/walk after mile 10. I had lost 5.5 pounds when I weighed myself after the run .. so I added a donut to my coffee re-hydration. My splits were: 8:20, 8:13, 8:14, 8:24, 8:19. 8:46, 8:30, 8:34, 8:38, 8:59, 8:50, 9:39 and 9:01 over the last 0.2 mile.

I managed to get out and vacuum out the Cruze and Equinox just after noon and got back inside at 1:45 PM ... I hadn't done it in about a year so there was a lot of dirt and debris. My darling wife, Christine, had set up the DVR to tape the 49er - Bills game so I could fast forward through all the commercials. That was so sweet! The Bills pounded them 45-16, link here.

Well ... here it is. I blogged that I made a lifestyle change on my 59th birthday a month ago. I gave up alcohol. I have done this before with some success for a few months and then not so much success. It is time to face up to the fact that I have been a binge drinker for a number of years. I said (OK, typed) it. Alcohol is expensive and just empty calories.

The result? Christine and I have lost about 5 pounds over the past month. I range between 160 and 165 now instead of 165 and 170 pounds. I just have to keep on walking past the liquor store on the way into Wegmans and past the beer when I am in Wegmans. Please wish me well.

Monday, 10/17/2016: Rest day ... well deserved after 11.38 miles on Saturday and 12.2 miles on Sunday.

Tuesday, 10/18/2016: 6.8 miles, 57:41, 8:29 pace, 79F, 58% RH, 11 mph SW wind, overcast.


It was Tuesday ... so I loaded my running gear into the Equinox so I could run right after work. I changed there and ended up going home before I headed out. I struck up a nice and steady pace and just meandered. I headed right when I got down to the end of Greenleaf Rd onto Beach Ave and headed out to the end of the pier and back before eventually looping back. It was a bit warm and breezy. I took a swig of water out of my 20 ounce hand bottle at miles 2, 4 and 6 like usual. My splits were: 8:29, 8:32, 8:38, 8:44, 8:18, 8:25 and 8:25 over the last 0.8 mile.

Wednesday, 10/19/2016: Rest day ... with ribs, yams and banana bread for supper! Mmm!!!

Thursday, 10/20/2016: 6.6 miles, 54:50, 8:18 pace, 55F, 94% RH, 9 mph E wind, real light sprinkles.



It was Thursday and the forecast called for rain all day. I loaded my running into Equinox like usual but added a long sleeve tech and added a towel and shampoo. So ... I kind of played hooky and took a pre-lunch run. It was barely sprinkling so I got more wet from sweat than I did from the sprinkles. My splits were: 8:38, 7:55, 8:24, 8:32, 8:33, 8:08 and 7:47 over the last 0.6 mile.

I don't particularly like running from this work building but a run is a run. I think I can count how many times I have done this on my fingers. Though I am thinking of running on Tuesdays and Thursday during the day this winter if possible so that I can run during the daylight.

Friday, 10/21/2016: Rest day ... the usual before a race the next morning.

Saturday, 10/22/2016: 2 runs of 1.49 and 3.12 miles, 43F, 87% RH, 10 mph NW wind, wind chill 37F, overcast.

I "slept in" until 6 AM. This was my third Scare Brain Cancer Away 5K (2014 in 21:06 and 2015 in 21:08) and my 7th out of  the 10 GRTC Rochester Runner of the Year races run so far in 2016. The race start was 9 AM so I didn't start to get ready until 7 AM. I puttered around while I ate my usual pre-race bowl of cereal with banana. It was a bit cold so I dug out my old CW-X tights and Brooks beanie along with a long sleeve tech, short sleeve tech and heavy running gloves. I kissed my darling wife, Christine, good-bye and left around 7:40 AM for the short 20 minute drive to East Rochester. I have run this course a number of times ... a flat and fast 5K course. It was a bit of a scrum to get my bib. I ended up with a day of bib since they couldn't find my pre-registered bib. I got out for a warmup run of 1.6 miles at 8:08 pace, link here. The pace is approximate since I didn't turn off my Garmin until I took off my Brooks jacket and swigged some water when I stopped at the Equinox. I saw Prem Kumar and Andy Ciaio before the race.


I knew the start at this race is kind of tight so I lined to the left behind the faster runners and not to the right which would have been behind some young kids. The race was a bit late in starting. And ... we were off! I got up to speed well. I had to weave a bit to avoid some road grates in the first 200 yards. Prem and Andy were up ahead along with Tony Gingello. Then the race was just a controlled and painful sprint like all 5Ks. I noticed that I was chasing a group of 4 women in the last half of the race.The course was a bit slick, leaf covered and torn up with some road construction on the sides so it was best to run in the middle of the road. I passed by the two water stations without taking any water. I passed one of the 4 women in the last quarter mile. I could see that the time was going to be under 22 ... and .... done! I got some water right away. I wandered out to the Equinox to get my Brooks jacket since I knew I would get cold once I cooled down.

Just after the start. Tony is off to the left of me in the orange. Photo courtesy of Tim Matthew of https://runnerpics.shuttlefly.com.

The four women in front of me about 1/2 mile before the finish. Photo courtesy of Tim Matthew of https://runnerpics.shuttlefly.com.

A few seconds later. Photo courtesy of Tim Matthew of https://runnerpics.shuttlefly.com.

This race always has good food afterward. I had a small piece of pizza along with a chunk of tuna sub. I took a look at the race results posted on the cafeteria wall. I ran a 21:46. Officially, I was 48th out of 453, results here. I was 2nd in my M 55-59 age group, results here. My splits were: 6:56, 7:18 (the usual slower mile 2), 6:52 and 6:33 over the last 0.12 mile. Prem ran a 20:53, Andy ran a 20:59 and Tony ran a 21:19. Tony told me he will be 70 in 5 months.

I stopped at Wegmans on my way home to pick up two donuts. Soon I was upstairs with my honey and a couple of mugs of coffee while we ate breakfast in bed and watched a bit of TV. A nice and very enjoyable day ensued.

Sunday, 10/9/2016 to Saturday, 10/15/2016 - Finish Strong 15K

I ran 5 times this week, 43.73 miles.

Sunday, 10/9/2016: 20.05 miles, 2:56:49, 52F, 76% RH, 6 mph WNW wind, partly cloudy.

I have decided to call this 20 route "The Greenleaf 20". I think it's a good one. I didn't get out early but I did get out and got back just before noon. It was a bit cool and windy so I wore my CW-X shorts, a yellow long sleeve tech and light Brooks gloves. I prepped by filling up my hydration vest with 1.5 liters of water and my HammerGel flask with 5 ounces of HammerGel. I thnk I nailed my clothing choice. It was a bit chilly when I ran into the wind but warm when I ran away from the wind. I hiked up my sleeves about halfway into the run.

I thought of all the running awesomeness that I had read about on Facebook. Lot of  events were held today: the Running with the Angels 5K and 10K, the Chicago Marathon, the Mohawk Hudson Marathon, the Breast Cancer Ride, the Army 10 Miler run in Washington DC and the Trail Fun Fest in Keenebunkport ME. I was determined to show my respect and admiration by running well. So ... I struck up a nice and easy pace and tried to hold it. I think I did a good job. I passed 13.1 miles in 1:53:40, 8:40 pace. I concentrated on maintaining my form past mile 12 and only broke to a walk three times after mile 17. My pace was 8:49 which is 15 second/mile faster than last week. My splits were: 8:29, 8:36, 8:30, 8:31, 8:39. 8:30, 8:47, 8:42, 8:43, 8:45, 9:00, 8:42, 8:50, 8:45, 8:58, 8:50, 8:58, 9:39, 9:32 and 9:01. I ran mentally better than last week but still need to control my negative thoughts past mile 17. But I am encouraged. Some would say "Why run for 3 hours?" I say "Why not?" and "It was fun".I did lose 4.8 pounds ... but I'll gain it back to stay around 165 pounds.

So I lazed around until the Bills - Rams game came on at 4:25 PM. Christine and I enjoyed watching the Bills win their third straight, 30, 19, link here. Later we watched the second Trump - Clinton debate. I will feel so great after I "pull" the election handle on November 8th.

Monday, 10/10/2016: Rest day.

Tuesday, 10/11/2016: 6.2 miles, 49:00, 7:50 pace, 66F, 35% RH, 3 mph E wind, overcast.

Update: I gained 3.5 and 2.2 pounds over the last 2 days and then lost 0.6 pounds after this run. So ... I guess I run so I can eat. Anyway ... I took my creaky body out and ran. My ankles didn't like the first 1/2 mile but then I cranked up the pace and did an out and back 10K. My splits were: 8:23, 8:03, 7:43, 7:40, 7:38 and 7:03 over the last 0.25 mile. Boom!

Wednesday, 10/12/2016: Rest day ...

Thursday, 10/13/2016: 6.25 miles, 49:57, 8:00 pace, 54F, 58% RH, 12 mph NNW wind, overcast

It was Thursday so I got out and ran. I went home, changed and got out there. I wore my CW-X shorts, a long sleeve tech and light Brooks running gloves. I tried to hold back but I know how that usually works. My splits were: 8:20, 8:10, 8:03, 7:53, 7:55, 7:53 and 6:43 over the last 0.25 mile. I got home just at sunset. I wore my reflective vest. I have found my headlamp (which took about 10 minutes. It is all charged up and ready.

It's been almost a month since I last ran a race (Rochester Full on 9/18) but I think I still know how. Hopefully I can start slow, go sub 8 past mile 3 and then hold it. The course from the Grace and Truth Sports Park runs on familiar roads (Edgemere Drive, Lowden Point Rd, Frisbee Hill Rd and East Manitou Rd).

Friday, 10/14/2016: Rest day

Saturday, 10/15/2016: 2 runs of 2 and 9.38 miles.

Today's race was the Finish Strong 15K at Grace and Truth Sports Park which is only 11 minutes away the townhouse. It was a Greater Rochester Track Club (GRTC) Rochester Runner of the Year (RROY) race so I expected that a lot of speedy runners were going to be there. It was also my first race since the Rochester Full on 9/18. The race start was 9 AM so I "slept in" until 6 AM. I didn't really have to leave until 7:45 AM to get there at 8 AM. It was a bit chilly so I dressed in layers. I intended to race in my Brooks short tights, calf sleeves and a short sleeve tech. I wore my Brooks pants, a long sleeve tech and my Brooks jacket over them to get warm until the race. I had my usual pre-race meal of cereal and a banana, puttered around, kissed Christine goodbye and headed out.

I met up with Prem Kumar to go out for a 2 mile warmup run at 9:11 pace, link here. Prem talked about his amazing and awesome 3:19 at the Chicago Marathon (with 40,000 of his closest friends) on the previous Sunday. He told me that he was a bit achy. The weather at that time was: 36F, 93% RH, 4 mph SSW wind, sunny. I got out of the warmup gear and slowly made my way to the start. No worries ... just a bit chilly. I knew I would warm up.


I took my usual spot ... near the front and to the right. And ... we were off! I had a plan to start nice and easy but ... my first mile was 7:32. Oh well. I kept that pace for miles 2 through 5. Then I kind of lost my mojo and just ran instead of raced. But ... I didn't stop to walk. I had my 20 ounce water bottle so I didn't have to stop at any aid stations. I hydrated with a quick burst of water at miles 2, 4, 6 and 8.

Soon enough I was done. I saw Prem and Andy Ciaio at the finish. I added my new Finish Strong long sleeve shirt on the top of my sweaty short sleeve tech and ambled over to have some of the great grub that this race is known for: a piece of pepperoni pizza, mac'n'cheese, a couple of salt potatoes and some pulled pork .... mmm! I saw that I had won my M 55-59 age group so I stuck around for the award. Ten points in the RROY standings, baby! 9 out of 12 RROY races are in the books. I am sitting first in my age group but there are still 3 more to go and Tim Dwyer can still run all three of them and win it with 60 out of 60 easily ... just like he did last year.

The results soon surfaced on score-this.com. Andy and Prem finished ahead of me in 1:10:01 and 1:10:16, respectively. Officially I was 26th out of 111, first out of 7 in my M 55-59 age group, link here. My splits were: 7:31, 7:35, 7:47, 7:32, 7:38, 7:44, 7:59, 7:49, 7:47 and 7:24 over the last 0.38 mile. This was my slowest of my three Finish Strong 15Ks (2015: 1:09:38 and 2014: 1:09:51). But ... I finished and it's all good.

I recovered by lounging on the couch with my feet up while drinking a couple of mugs of coffee. Christine was a bit cranky so I applied my patented relaxation techniques. It seemed to help us both. Later I did four loads of laundry while she took a nap.

All in all ... a great high mileage week of running.

Sunday, 10/2/2016 to Saturday, 10/8/2016

I ran 3 times this week, 33.3 miles.

Sunday, 10/2/2016: 20.05 miles. 3:01:41, 9:04 pace, 57F, 94% RH, 4 mph SW wind, partly cloudy.


Well, I have a half marathon route that I have done eight times. Now, I have a twenty mile loop that I just did. It can be easily be made into a 26.2 mile loop also. I had a pre-run bowl of cereal and banana, dressed, filled up my HammerGel flask with (what else?) HammerGel, put 1.5 liters of water into my hydration vest, kissed Christine goodbye and headed out.

I struck up a nice and easy 8:30-ish pace and headed out. I kept up that pace pretty much for the first 10 miles. I saw a girl running the other way at mile 2 and passed (and scared) a guy with headphones (!) at mile 5. I passed 13.1 miles in 1:54:30. Then ... it was a struggle past mile 14 per usual. I have to be able to get past mile 14 to be able to run a 3:50 marathon anytime when I am in the M 60-64 age group so I can run Boston. I think it will be a struggle but one that I plan to win. Anyway, I lapsed into a run/walk from mile 14 on. I was on my usual hydrate every 2 from mile 4 onward and take HammerGel every 4 past mile 6 onward. I didn't hydrate at mile 18 or take HammerGel (my bad). I have to work on my mental mojo but I did get 20 miles in without much trouble. What doesn't kill me makes me stronger. My splits were: 8:31, 8:32, 8:29, 8:39, 8:35, 8:34, 8:45, 8:47, 8:43, 8:54, 9:10, 8:51, 8:59, 8:57, 9:48, 9:13, 9:15, 10:01, 11:04 and 9:26.

I lost 3.7 pounds before and after the run. I was a bit stiff for about 4 hours afterward. Much of it was spent with my feet up drinking a couple mugs of coffee along with a bagel and half a pizza. Update: I gained them all back by Tuesday.

I virtually stalked Jim McLaughlin at the Kona Ironman, link here. He did his 15th Ironman in 13:40:46 with a 2.4 mile swim of 1:35:22, a 112 mile bike of 6:31:44 and a marathon of 5:21:22.

Later, Christine and I went to Rochester General Hospital to see my cousin, Lea Ann Sawyer who was there with a blood clot in her left leg. She had endured several painful treatments but should be going home on Monday or Tuesday. RGH certainly is big.

Monday, 10/3/2016: Rest day ... I was a bit gimpy.

Tuesday, 10/4/2016: 6.25 miles, 52:05, 8:20 pace, 68F, 68% RH, 11 mph E wind, partly cloudy

Garmin Connect Activity for A nice and steady 10K

It's Tuesday, so I ran whether I was a wee bit gimpy still or not. My body didn't like it at first but my will kept it in line. I tried a really nice and easy pace but ... I ended up going my normal pace. I just did an out and back on the paved LOSP trail near the townhouse and then on Island Cottage. My splits were: 8:45, 8:31, 8:09, 8:12, 8:12, 8:15 and 7:45 over the last 0.25 mile. My tech shirt was dripping when I got done ... nice!

Wednesday, 10/5/2016: Rest day ... moving on ...

Thursday, 10/6/2016: 7 miles, 57:11, 8:08 pace, 72F, 61% RH, 6 mph NE wind, sunny


It was Thursday and I know what I do on Thursdays. I ran. I liked not being on the road but I don't like out and backs too much either so I mixed it up and did a new keyhole loop with some LOSP and some road that turned out to be 7 miles. I started a bit slow and then picked up the pace. Another beautiful October evening as the sun set! My splits were: 8:26, 8:10, 8:14, 8:12, 7:45, 7:47 and 7:53. I was dripping afterward ... sweet!

Friday, 10/7/2016, and Saturday, 10/8/2016: Rest day.

Friday was a true rest day and Saturday was a "should have run" day. Saturday should have also "get something done around the townhouse" day but instead I felt like a slug while I trolled Facebook reacting to all the vile that I read about Trump's "grab them by the pussy" audio from 2005. I felt slimed and depressed afterward. I did enjoy reading about all the running exploits on Saturday: Scarecrow 5K (results here), CanLake 50, Kona Ironman and Louisville Ironman.

Sunday, 9/25/2016 to Saturday, 10/1/2016

I ran 4 times this week, 30.80 miles

Sunday, 9/25/2016: 13.15 miles, 1:54:37, 8:41 pace, 43F, 93% RH, 5 mph SW wind, wind chill 40F, sunny.



I had mapped out a 26.2 mile route also but while on the run I thought that it would be too soon. So I just did my usual half route. I got out around 8 AM. It was a bit cool compared to the past couple of months so I wore ... wait for it ... long pants, long sleeve tech, light gloves and a hat. Yes, in September! I set up a nice and easy pace. Then I pretty much held it with splits of: 8:18, 8:23, 8:32, 8:39, 8:40. 8:41. 8:52, 8:53, 9:08, 8:37, 8:44, 8:45, 8:43 and 7:52 over the last 0.2 mile.

Anyway, maybe next week I will try a loop of Edgemere, Long Pond, Latta and Dewey for around 20 miles. Then maybe the week after that I will try two loops for an unofficial 26.2 miles. I don't know if I can do a 3:50 though. I would have to hold this "nice and easy" pace for another 13.1 miles. If I ever hope to get to Boston I will have to stick to the 3:50 pacer like glue.

Meanwhile other runners were out having fun. The Heather Boyum Iron Angel 5K was held at Center Park out in Fairport, link here. The Adironack Marathon and Half was held, results link here and here.. The GVH Pete Glavin XC Series was held in Northampton Park, results link here. I found out on Facebook that Chris Patterson of Apex Performance Running LLC and Beast Pacing has paced a 3:30 marathon in two successive weekends (Rochester and Adironack). He was about 6, 9 seconds ahead of that pace. The weekend before Rochester he paced the 3:05 pace group at the Erie Marathon in 3:04:39 to earn a BQ. Wow!

Monday, 9/26/2016: Rest day.

Christine and I watched the first Presidential Debate. I yelled at the TV but managed not to throw anything at it. Let's just say I already know who I am voting for.

Tuesday, 9/27/2016: 8.15 miles, 1:07:35, 8:17 pace, 70F, 33% RH, 9 mph SW wind, sunny

Garmin Connect Activity for An out and back before sunset

It was Tuesday so I ran. I brought my running gear in the Equinox, changed after work and then couldn't decide where to run. I could have ran around the Rochester Tech Park or drove in to Fleet Feet Armory to run at Cobbs Hill but ... I drove home and ran there. I didn't have my SpiBelt or HRM anyway. So I went home, put them and got out there ... boom.

I brought along my 20 ounce water bottle and sunglasses. I set up a really nice and easy pace at first because I had aches in the ankles for about 1/2 mile. But I ignored them and they went away. That was just my body saying "Don't do this". "Yes, you are" I said to myself and ran on. I hydrated at mile 4 and then had a coughing jag at mile 5. My mouth was as dry as a bone. I didn't want to hydrate again since I didn't have much left already. I managed. I picked up the pace and got home right around sunset. My splits were: 8:14, 8:29, 8:26, 8:28, 8:28, 8:13, 8:02, 8:07 and 6:55 over the last 0.15 mile.

Wednesday, 9/28/2016: Rest day ... nothing unusual.

Thursday, 9/29/2016: 9.5 miles,


It was Thursday so I ran. I had my running gear in the Equinox, changed after work and then headed to run somewhere. I headed up at Herrema's for a Bridges run. I had run this routes many times but it seemed fresh. I started out a bit slow up the Thomas Ave hill but soon pushed the pace. It felt good. Up St Paul Blvd, across the pedestrian bridge, up to Lake Ave, down the Genesee Riverway Trail, back up to Pattenwood Drive, back to the Equinox. I really pushed the pace down the farther I went. It was excellent running weather. My splits were: 8:53, 8:04, 8:04, 7:52, 8:04, 7:59, 7:55, 7:36, 8:16 over 7:51 over the last 0.5 mile. I was sweaty when I got done but it felt good ... did I say that twice?

Friday, 9/30/2016: Rest day.

Stat time::
I ran 15 times for 145.1 miles in September, 9.7 miles/run.
I have run 151 times for 1120.5 miles in 2016, 7.4 miles/run.
I ran 3 races (Summerfest 12K, Dirt Cheap #6 and Rochester Marathon) with three warmups of 2, 1 and 0.3 miles. (otherwise my miles/run would have been over 10).
Sadly, I didn't bike at all in September.

Saturday, 10/1/2016: A rest, recuperate and reconnect day.

I thought about running but didn't. My darling wife, Christine, and I spent the day reconnecting and enjoyed the day thoroughly. Sometimes you have to just take it easy and recharge.