Sunday, 4/24/2016 to Saturday, 4/30/2016 - Flower City Half

I ran 4 times this week, 44.72 miles

Sunday, 4/24/2016: 2 runs of 1.75 and 13.25 miles, 39F, 80% RH, calm, sunny

I had the alarm set for 5:15AM for my seventh Flower City Half. My times were: 1:46:43 in 2010, 1:40:11 in 2011, 1:39:23 in 2012, 1:44:44 in 2013, 1:47:12 in 2014 and 1:46:08 in 2015. My plan was to just run for fun not time. I am not as fast as I used to be so I had no dreams of a PR. I was still not 100% (maybe 95% with a tail wind) from a cold 2 weeks ago. I puttered a bit before I had a bagel for breakfast along with some juice. I programmed the coffee maker for 10:15AM. I kissed my darling wife, Christine, goodbye and headed out in the Cruze (with its lockable trunk) at 6:24AM for the short 16 minute drive down to the Blue Cross Arena. I got lucky and got a parking spot six parking slots down from the intersection of Exchange Blvd and W Broad St. I could see the BCA and hear Ellen Boutillier with her pre-race announcements. She sounded in fine form!

It was just above freezing so I wore the usual: CW-X tights (couldn't find my Brooks), Darn Tough socks, short sleeve tech (an old Flower City Half tech), Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I donned my sunglasses, tucked an Amphipod with 2 HammerGels on my waist and carried a 10 ounce water bottle. The conditions were excellent for a spring half marathon. Runners like it cool, calm and sunny!

I headed into the BCA to hit the head and stretch. I didn't see anyone I knew before the race just lots of nervous runners. Over 2000 were registered for the half at 7:30AM and over 1000 were registered for the 5K at 7:45AM. Then I got out for a really nice and easy 1.75 mile warmup run up and down Exchange Blvd at 8:45 pace, link here. I sipped some water from the Cruze and headed to the start on the E Broad St bridge with 8 minutes to go.

Getting water at the Cruze ... photo courtesy of GameFace

I had put on my Garmin Forerunner 220 and I struggled to get it synced with my work Samsung but couldn't. So I couldn't get a Live Update going and then ran out of time to get a RoadID eCrumb going before the race. And .... we were off! I had to carefully put my heavy running gloves on while I was starting to run. I certainly didn't want to drop them!


I tried not to go out too fast but also didn't want to get bottled up behind slower runners ... always a delicate balance between sprinting out and settling for a too slow beginning pace. I got ahead of the 1:45 pacer in the first 1/4 mile down W Broad St and settled into a nice and easy race pace. My aim to keep him behind me.

The start ... photo courtesy of GameFace

Looking down W Broad St at all the runners ... photo courtesy of Kim Smith of Fleet Feet Rochester

Here is what I remember from the race. I settled in behind a pair of ponytail runners ... a blonde and a brunette that were going my pace. I'm a guy ... I needed motivation and kept them in sight for the next 12 miles, lol! The Susan B Anthony neighborhood on Madison St at mile 1 was nice with its people in period costume and the "Failure Is Impossible" signs. Next we ran Frontier Field on Silver Stadium Way and the first water stop. I ran on by. Next came State St, Main St and East Ave. The 5K mat was on a short construction jog on Pitkins St at 24:25, 7:52 pace, 247th ... onward.

Somewhere on the course ... photo courtesy of Gameface

Somewhere else on the course ... photo courtesy of Gameface

Down East Ave until Argyle St and then back on Park Ave until S Goodman. I waved "Hi" to the Lonely Ones who were playing some tunes on Park Ave. John Muoio was playing the bass fiddle. Then a left onto S Goodman and over I-490. I took a cup of electrolyte at the water stop on the run with no coughing. I crossed the 10K mat in 48:52 (2nd 5K in 24:27), 7:53 pace, 248th. My plan now was to try to get the electrolyte cups from rest of the water stops and not take my HammerGels. I'm no rookie and knew I could do it ... I might be a bit hungry but I was pretty sure I wouldn't bonk. I could see the hill up into Highland Park ahead. There was good crowd support here. Lots of signs, some music and a few high (or low) fives from some kids were given (and taken). I endured the rolling hills of Highland Park, crossed South Ave and Mt Hope Ave, then into Mt Hope Cemetery. I walked for a hundred feet just after the run up the cobblestone hill to catch my breath.

Runners in Mt Hope Cemetery ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I knew that I would be in the cemetery for the next two miles ... it was a bit hilly at first. I crossed the 15K mat in 1:14:05 (3rd 5K in 25:13), 8:08 pace, 239th. Out of the cemetery and the 10 mile marker ... only 5K to go! I knew I was slowing but I soldiered onward. The stretch up the east side of the Genesee River on the Genesee Riverway Trail with the U of R on the right was always a bad stretch for me in previous years ... but this year I did better and picked up a bit of speed. Mile 11, then mile 12 just before the Ford St bridge, curl around and then up onto the bridge ... less than a mile to go!

Running coming down Exchange Blvd towards the finish ... photo courtesy of Kim Smith of Fleet Feet Rochester

Coming down Exchange Blvd ... photo courtesy of Gameface

The usual grimace with the finish line in sight ... photo courtesy of Kim Smith of Fleet Feet Rochester

In the finish chute ... photo courtesy of Gameface

Onto Exchange Blvd ... homestretch ... 20k marker ... pick it a bit ... the Freddie-Sue bridge and I-490 in sight ... the finish bubble arch in sight ... sprint ... the finish line in sight ... 1:43 on the clock ... Ellen calling my name ... done ... medal around my neck ... a concerned look by a paramedic ... water ... feeling better ... coughing ... a pint bottle offered by another paramedic. Done!

A post race selfie with the medals ... which didn't make it into the frame.

Flower City Half swag

I headed into the BCA for my Four Season Challenge medal and some food. I was famished. I had a half of a bagel, banana and a slice of pizza. I eased down to sit on the arena floor ... I hoped that I would be able to get back up ... I did! I felt better.

I soon was headed home with my seventh Flower City Half under my belt. I did OK. I finished in 1:43:33, 229th out of 2111, link here. I was 9th out of 77 in my M55-59 age group, link here. My splits were: 7:46, 7:47, 7:53, 7:38, 7:46, 7:50, 8:08, 8:04, 7:35, 7:50, 7:59, 7:39 and 7:20 over the last 0.25 mile. Miles 7 and 8 just over 8:00 pace were in Highland Park and just into the hills of Mt Hope Cemetery. I also learned that 1011 finished the Wegmans 5K, link here.

My usual mugs of coffee with my feet up went down well after I got home. I thought I ran well. I might be getting the hang of this running thing. The rest of the day was just a maze of relaxing and hobbling around trying not to get too stiff. I did read on Facebook that the temperature at the start of the Winter Warrior Half on 1/9/16 was warmer than the Flower City Half (48F with wind chill of 43F on 1/9/16 versus today's 39F).

Update: I spent the next two days reading Facebook about people's stories. They were moving as usual. Here are some: one 12 year old Monroe Miler accidentally ran the half instead of the 5K, link here (her mother was more than a bit worried but race officials and police did find her with a few miles to go) and lots of runners ran their first 5K or half. Ellen Brenner had some thoughts, link here. Darth Vader racing in a gas mask carrying the US flag. Me ... I have been running 11 years with 379 races (23 half marathons) under my belt. I race because I love it. I love to compete and try to keep old age in the rear view mirror and not in front of me. I would like to thank Ellen and Boots (link here), Fleet Feet Rochester, Yellow Jacket Racing, Rochester Police Department and all the volunteers for a fabulous race. My life would be very null without running ... and probably 30 pounds overweight!

Monday, 4/25/2016: Rest day ... totally needed!

Tuesday, 4/26/2016: 8.22 miles, 1:10:45, 8:37 pace, 41F, 75% RH, 5 mph N wind, wind chill 38F, overcast.

Garmin Connect Activity for A really nice and easy recover run

I want to get to 100 mile for this month and only have a bit over 70 miles. So ... out I went. Trust me ... the first 1/4 mile and the last mile hurt even at a nice and easy. I was really glad that I chose my 8.2 mile route. My splits were: 8:55, 8:53, 8:41, 8:45, 8:31, 8:24, 8:10, 8:31 and 8:27 over the last 0.22 mile.

My darling wife, Christine, surprised me with a steak dinner after my run ... yummy! She was quite happy that she had found her mother of the bride dress along with the necessary jewelry and heels for her daughters' wedding in August.

Wednesday, 4/27/2016: Usual rest day.

Thursday, 4/28/2016: 8.25 miles, 1:09:45, 8:27 pace, 45F, 33% RH, 13 mph NE wind, wind chill 38F, overcast.

Garmin Connect Activity for A nice and easy run on Edgemere

I want to get to 100 miles for the month so I got out there. My splits were: 8:49, 8:30, 8:22, 8:20, 8:28, 8:30, 8:20, 8:24 and 8:08 over the last 0.25 mile. Not bad ... got it done.

Friday, 4/29/2016: Usual rest day.

Saturday, 4/30/2016: 13.25 miles, 1:51:44, 8:26 pace, 46F, 66% RH, 5 mph NNE wind, wind chill 44F, sunny.

Garmin Connect Activity for A nice and easy half

Well ... I had 87.39 miles when I woke up. What to do about it? Well ... go out and run. So ... I did. It was like pulling teeth but I got it done. It helped that it was sunny out. My splits were: 8:24, 8:14, 8:13, 8:19, 8:17, 8:16, 8:24, 8:35, 8:38, 8:20, 8:22, 8:46, 8:52 and 8:16 over the last 0.25 mile.

My stats so far ... I ran 13 times in 30 days during the month of April for 100.64 miles (but it's over 100 miles), 7.74 miles/run. I ran 4 races: the Syracuse Half, Mess the Dress, the River Run 5K and the Flower City Half. I have run 65 times for 460 miles,  7.08 miles/run, along with 11 races.