Sunday, 7/10/2016 to Saturday, 7/16/2016 - Boilermaker 15K and Shoreline Half

I ran 6 times this week: 37.8 miles.

Sunday, 7/10/2016: 2 runs of 1.15 and 9.4 miles, 64F, 100% RH, 9 mph WNW wind, mostly cloudy.

Today was my fourth running of the Boilermaker 15K in Utica NY. I will try my best to put down in words the Boilermaker experience. My alarms (yes, I set 2 alarms) went off at 3 AM. I was already slightly awake. I got about 4 hours of sleep. I woke up my darling wife, Christine, who was going along to support me as she had in the previous 3. She had a bit of trouble waking. I brewed up some coffee since I knew that she would need some caffeine. She said later that she fell asleep in the bathtub when I yelled up to her at 3:25 AM. I dressed quickly and had my usual pre-race cereal and banana. It was going to be a bit cooler in Utica with a high around 70F but humid. I chose my Reebok shorts and a 2015 Rochester Marathon white short sleeve tech shirt. I applied BodyGlide on my nipples just in case. I packed my small running bag with a jug of water, a 10 ounce water bottle, sunglasses, another pair of shorts, another short sleeve tech shirt, some small towels, some protein bars and a long sleeve tech shirt (just in case).

We took the Cruze and left at 3:52 AM. We arrived down at the Park and Ride lot next to SJFC for the 10th GRTC Boilermaker bus at 4:12 AM. Strangely there wasn't much traffic on the Ontario State Parkway, I-390 or I-490, lol. This year there was only one bus making the trip. The bus was already almost full. A woman graciously gave up her seat for us when she saw that we were a couple. Wilt Alston took attendance and passed out the 10th Boilermaker bus trip perk, a free GRTC short sleeve tech shirt. I got a Men's large and Christine also got a Men's large later.

The bus ride was uneventful. I snuggled up against Christine while we rode in the predawn darkness. Soon it got light as we rode eastward to Utica. I changed into my new shirt and ate half a bagel as we got into Utica. I decided not to carry water or wear a hat. I do tend to be a minimalist runner that doesn't carry much. I know that if I carry a water bottle during races that I tend to stop less at water stops but don't drink as much water. I also know that if I don't carry water that I do stop at some water stops to make sure that I drink all of the water in the cup. I guess it all depends on my mood and the length of the race whether I carry a hand bottle of water or not.

Christine and I in Utica on the bus

The bus dropped us off around 7 AM. I started to walk about a 1/4 mile up on Dwyer Ave to the tent where the bibs were being given out. This year I had a brown bib which entitled me to a corral about 1/10 mile from the start. Christine rode onward with the bus to the Saranac Matt Brewery. The Boilermaker is a point to point race. I saw Bill Beyerbach who was running his first Boilermaker. He was worried about how to get back to his car after the race. He later found out that there were shuttle buses for that problem. I saw some runners warming up in what looked to be a trucking company parking lot above Dwyer Ave so I joined in with a 1.15 mile warmup run at a really nice and easy 9:03 pace, link here. I really ran just to pass the time. I took care of some business in the bushes (like a lot of runners, male or female) since the line for porta-potties was quite long. With about 20 minutes to go before the race start at 8AM I started to make my way through the crowd of runners to my brown corral and made my way up to stand next to Wilt. The wheelchair racers started at 7:45 AM. I had a bit of trouble starting up my RoadId eCrumb. I couldn't get a reliable 4G or 3G signal and finally got one about 30 seconds before the start. Christine does like to track me during my races.

Before the start - looking ahead

Before the start - looking behind

The start of the Boilermaker about 1/10 mile ahead of me ... a screen capture from marathonFOTO.com

And ... we were off! I could see runners running in front of us. Soon I was walking ... trotting ... and running slowly and then running on Culver Ave. I would say that it took 30 seconds to get up to the start line. I slowly got up to speed. The house at the 0.1 mile mark had the same music and a guy announcing that we had 9.2 miles to go. It did amuse us for a couple of seconds! It was a bit of scrum for the first mile with faster runners trying to get around. I got gently elbowed about three times by runners trying to get through openings that were not wide enough. I didn't get tripped from behind so it was all good. The road ahead was a solid sea of runners. Culver Ave turned into Memorial Parkway just after mile 1. The mile 1 clock flashed 8:06 as I ran past. I noticed that Wilt made a beeline for some bushes at mile 1.75. There was a real light mist of rain at mile 2. It felt nice but didn't last. We turned left onto Valley View Rd just before mile 3 as we made our way out to the golf course. Then it was a right onto Steele Hill Rd into the the Valley View golf course. This is the "big" hill. It's a long winding hill and longer than it looks.

This pic looks to be on Valley View Rd during mile 4 ... a screen capture from MarathonFOTO.com

I could see a line of runners going up and up. So I did too. I slowed a bit as I made my way up. Soon I was at the top and was rewarded by a long downhill on Master Garden Rd at mile 4 and then back onto Memorial Parkway. I remember that the mile 5 clock flashed 34:35 so I knew I was running sub 8 pace. A jog onto Genesee St, Shepard Place, Sunset Ave and then on Burrstone Rd led to mile 6 ... still under 8 pace. A long slight uphill started and led past the 10K mark, which doubles as the 5K start and continued until a right onto Champlin Ave just before mile 7. I was slowing as I felt a hot spot on my left big toe. I was determined to not stop on this stretch but I definitely was not running as fast either. I shortened my stride to deal with this. I started to walk into some (I think about 5) water stops to make sure that I downed all the water in the cup. The crowd about both sides of the streets started to swell and get louder. I remember the guy on stilts between mile 7 and 8 giving out low fives for him but high fives for us. I was definitely ready for the race to end but kept on running as best I could. The clocks at the mile markers had continued to read that I was running sub 8 pace. A right onto Whitesboro St between mile 8 and mile 9. Then a right onto Court St just before mile 9 ... getting there. There were bells and clapping and yells from both sides ... getting there. A nice downhill ... finish line in sight .... sprint ... taking the right side of the wide chute ... finish clock just at 1:13 ... done!

Sprinting for the finish ... a screen capture from marathonFOTO.com

Catching my breath after the finish ... a screen capture from marathonFOTO.com

I was parched but kept on walking ahead with other runners. I didn't get any liquid for a while ... which would have been bad if I had needed some. The fruit cup stand that gave out fruit cups that tasted heavenly. Then I was given a free (empty) water bottle, a bottle of water, a small chocolate milk. Then I arrived at the Saranac Matts Brewery parking lot where Nick and the Nice Guys were playing and got in the food line where I picked up a banana, chips and a couple of small protein bars. En route to where I picked up my Boilermaker glass I stopped at a beer truck for a nice and cold free cup of Saranac beer. Mmm ... tasty! The parking lot was populated with runners but walking was easy. I made my way out of the parking lot and across the park on the other side of the Court St to Warren St where the buses were parked to see "Hi" to Christine.

Then I went into "people watching" mode in the park as the park and parking lot got more and more crowded with runners of all kinds and just took in the scenery. I had some more nice and cold free cups of beer from time to time. There was a lot of see. The one thing that I remembered was a woman's shirt that read: Looks like walking, feels like running. I can relate. My running during the last three miles felt like walking yet I was still going sub 8 pace. Just getting it done, man.

Boilermaker 2016 swag: GRTC short sleeve tech shirt, Boilermaker glass and pin, Honda mini water bottle

My stats were: gun time of 1:13:02, chip time of 1:12:25 (37 seconds to reach the start mat), 7:47 pace, 1280th out of 11359, link here. I was 52nd out of 499 in my M 55-59 age group. My splits were: 8:03, 7:58, 7:53, 8:29, 6:55, 7:28, 7:56, 7:44, 7:48 and 6:55 over the last 0.4 mile. It certainly didn't feel like I was going sub 8 in miles 6, 7, 8 and 9 ... it felt like I was crawling! So .. of the 4 Boilermakers that I have done this is my 2nd fastest by 24 seconds gun time and 31 seconds chip time. I know I can go faster ... maybe next year.

The bus arrived back at where we started around 3:15 PM and we were home at 3:45 PM. Christine were upstairs to sleep for "30" minutes ... which ended up to be all night. I stayed up and synced up my Garmin Forerunner 220 which took a while. I ended up having to turn it off, hook it up to my laptop and then sync it. I watched a bit of America Ninja Warrior, NBC link here and Esquire link here, before I fell asleep on the couch.

All in all, a great day!!

Monday, 7/11/2016: Rest day ... well deserved.

I got an email from MarathonFOTO.com with my Boilermaker pics at 5 PM, link of 12 proofs here. Wow ... 30 hours later! The price of $24.95 for one pic is a bit outrageous. I think I will wait a couple of months to get a deal like I did last year. I will use screen capture until then.

Tuesday, 7/12/2016: 6.2 miles, 52:16, 8:25 pace, 90F, 41% RH, 6 mph SW wind, partly cloudy

Garmin Connect Activity for 10K around the RTP

I chose to run around the Rochester Tech Park after work again. My reasons: I could change right after work, I didn't have have to drive into Rochester to Cobbs Hill, there was an ice machine in the cafeteria before and after the run and a bathroom for changing into my swim trunks afterward. It was hot but I need to get used to the heat. I got out there and set up a just above a nice and easy pace. The ice in my 20 ounce water bottle was melted by mile 2, lol. My splits were: 8:38, 8:30, 8:24, 8:18, 8:26, 8:20 and 9:00 over the last 0.2 mile. Boom ... I got it done. It's all about mind over matter. I headed straight to the Greenleaf Meadows pool after a stop to get a towel and my complex ID (needed to access the pool or gym). The pool felt refreshing but I didn't stay in long since I was hungry.

Wednesday, 7/13/2016: Rest day ... like usual.

Fleet Feet Rochester turned 12 today. Here is a blog post from Boots, link here. I have associated with them in one way, either oney way or another by buying stuff from their stores, running their races, being a Brooks Racing Team member for a few years for the past 8 years.

Thursday, 7/14/2016: 6.5 miles, 54:25, 8:22 pace, 86F, 49% RH, 16 mph WSW wind, mostly sunny.

It was a Thursday and I run on Thursdays ... nothing unusual. What was unusual was the the venue. I decided to change it up a bit and find somewhere else to run. I chose the Ontario Beach Park (OBP) because it was close to home and it was close to Lake Ontario. It was hot and windy out so I thought that it would be cooler.


I just parked in the OBP parking lot, had some water, stretch a wee bit and headed out. The tail wind going out to the lighthouse at the end of the pier was nice ... it wasn't so nice on the way back. Then I got a bit of hill run on the way out to Lake Ontario on the other side of the Genesee River via Lake Ave, Pattenwood Drive and St Paul Blvd and back. My splits were: 8:26, 8:35, 8:17, 8:21, 8:37, 8:03 and 8:14 over the last 0.5 mile. It was a good route that could be easily added to by going up the Thomas Ave hill and circling around or by heading out to Durand Eastman Beach on Lakeshore Blvd. I had my complex ID so I went straight into the Greenleaf Meadows pool afterward (well ... I did take off the tech shirt and shoes). Aaahhh!

Friday, 7/15/2016: Rest day ... nothing unusual with a race the next morning.

Saturday, 7/16/2016: 2 run of 1.35 and 13.2 miles, 66F,

I set my alarm for 5:30AM but was awake at 5:14 AM. I asked my darling wife, Christine, if she wanted to come but she wanted to "do the laundry" instead ... i.e. sleep. Hey, I know watching a half can be boring. Anyway, today was my fifth Shoreline Half: 1:56:13 in 2011, 1:36:21 in 2012, 1:45:26 in 2014 and 1:47:04 in 2015. The weather at the Shoreline Half plays a big part in my times. It can be hot and humid ... my time plummets. Today was uncharacteristically cool but just as humid. I left at 6:35 AM and arrived at the Hamlin Beach State Park around 7 AM, just a 20 mile drive around the Lake Ontario State Parkway.

I just wore my loose Reebok shorts, a previous Shoreline short sleeve tech shirt along with my usual Brooks Adrenaline GTS15 running shoes. I tucked a couple of Accerl Gels in a Amphipod on my waist and carried a 20 ounce water bottle. It was a bit cool and wind up next to Lake Ontario. I almost thought of putting on a jacket ... just kidding. Though I did see some women wearing tights and jackets. I found an empty bathroom about 1/2 mile away for a bit of business before I got in a 1.35 mile warmup run at 8:49 pace, link here.

I ambled over to the start and settled in my usual spot ... about 5 yards back and a bit to the right. Ellen was kind of funny in her pre-race remarks: "now no remarks in social media about the weather ... it's the best weather in Shoreline history".


And ... we were off! I started out a bit hot with a mile 1 of 7:32. There was a woman running next to me that heavy metal music playing out loud near me for the first two miles. So annoying ... she moved ahead for a several miles before I passed her again.

During mile 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

A long line of runners ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

During mile 2 ... photo courtesy of Kim Smith of Fleet Feet Rochester

The first and last 2 miles are entirely inside the park. The rest of the Shoreline Half course is just as flat and wide open. It was overcast and cool so I just ran and ran. I ran beside or close to a guy (I learned later that his name was Justin Mull) for a long while during mile2 2 though 11. We didn't say a word to each other ... we just ran. It helped that I had someone to keep pace with. I had a Gel at mile 6. The 10K mark passed in 48:48, 7:52 pace. I walked a few steps at mile 8 to drink a cup of water.

Crossing the bridge at mile 9 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Ahead of me at mile 9 was a guy, Justin Mull, who I ran near for most of the race ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I saw Barb Boutillier at mile 9 taking pictures. She said "You look great!" ... I told her "I don't feel great" and kept running. I had another Gel at mile 10 along with a few steps to down another cup of water. My hand bottle was almost empty. I picked up the pace a bit and passed Justin for the last time. I got back into the park at mile 11. I was slowing and knew it. I really felt slow on mile 13 when we were running along the lake on the way to the finish. I think I passed the 20K mark (which was unmarked) in 1:38:40, 7:57 pace. I really thought I was running close to a 1:40 half so I was a bit dismayed when I saw a 1:44 and change when I got close to the finish. Breaking 1:45 is OK too. But hearing Ellen call your name at the finish ... priceless!

I was parched and had a couple cups of water. I ambled down to the lodge for some post-race grub of pizza, a couple of cookies, half a bagel and a banana. I checked the results and found that I was 4th out of 6 (at that time) in my M 55-59 age group. I stuck around for a bit anyway. I watched runners come in near the 3 hour mark. The determination on their faces was just inspiring!

Showing off the Shoreline Half bling!

I did pretty well. My official time was 1:44:24, my second fastest Shoreline Half and second fastest half of 2016 (Flower City Half in 1:43: 35). I finished 81st out of 853, link here. I was 4th out of 26 in my M 55-59 age group, link here. My splits were: 7:31, 7:36,  7:44, 7:56, 7:57, 8:02, 7:45, 7:58, 8:07, 8:04, 8:20, 7:49, 8:07 and 7:25 over the last 0.2 mile. I closed with a 6:08 into the finish chute. The Shoreline 5K was also held with 165 finishers, link here.

Soon I was home with a mug of coffee and a bagel. Christine woke up and made a brunch of chicken strips. I even took a very rare afternoon nap while watching TV ... I was tired or was it a food coma? I also discovered an abrasion in my belly button. I think the buckle of my SpiBelt rubbed it while I was running the Shoreline Half this morning. I wear the buckle in front and the pouch with my cell in it in the back because it doesn't bounce as much. Oh well. Just another running thing to be aware of.

All in all ... another great day to bookend the week!

Sunday, 7/3/2016 to Saturday, 7/9/2016 - Brighton 5K

I ran 5 times this week: 17.08 miles.

Sunday, 7/3/2016: Rest day ... perhaps too much rest.

My darling wife, Christine, cooked up some readymade ribs that I bought on sale at Wegmans ... mmm, tasty! My honey also cut my hair for the fourth time. This time she did it outside so that the wind took care of the mess. She is getting quite good at cutting my hair down to about 3/8" all around. I do think that it helped that we only let my hair grow for a month before cutting it again. She said that I have a lot of snarls (which hurt to cut, trust me) when my hair is longer.

Monday, 7/4/2016: 3 runs of 1.65, 3.12 and 1 miles, 64F for the first two and 70F for the last, 64F, 68% RH, 7 mph W wind, sunny

I "slept" in until 5:50 AM for my second running of the Brighton 5K. I last raced this flat and fast 5K course in 21:01 back in 2011. I knew I was not as fast now in 2016 but still I had hopes of breaking 22 again like I did at the Medved 5K on Father's Day. I got dressed, had my usual pre-race breakfast of cereal and banana, got my gear ready, kissed Christine goodbye and headed down to Brighton High School on South Winton Rd. I arrived at the race venue around 7:10 AM in plenty of time for the 8 AM start.

It was warm so I just wore a old pair of black shorts, a 2009 Spring Forward short sleeve tech and sunglasses. I got out for a nice and easy 1.65 mile warmup run at 8:46 pace, link here. I lined up in my usual start position about 5 yards back and to the right.

And ... we were off! I got up to race speed quickly. I noticed Tony Gingello from GVH up ahead and decided to stick close to him. Tony is 69 but is faster than I am. I was able to stay with him for the first 2 miles but had to back off for the last mile. Still ... I finished in 21:36 which is my fastest 5K of 2016. My splits were: 6:46, 6:49, 7:09 and 6:40 over the last 0.13 mile.


The start ... photo courtesy of Kim Smith of Fleet Feet Sports

Just after the start ... photo courtesy of Kim Smith of Fleet Feet Sports

The finish is in sight ... photo courtesy of Kim Smith of Fleet Feet Sports

I did pretty well, I was 56th out of 552, link here. I was 3rd out of 22 in my M 55-59 age group, link here, so I stuck around for the awards. I did get in a 1 mile cooldown run before the awards at 9:27 pace, link here. The pancake breakfast in the cafeteria was $5 for runners. I had never had blueberries inside a rolled pancake before ... tasty.

Tuesday, 7/5/2016: 5.05 miles, 43:14, 8:33 pace, 88F, 38% RH, 9 mph W wind, mostly sunny.

Garmin Connect Activity for A hot nice and easy 5

I don't usually run the day after a race but it was Tuesday and I run on Tuesdays. It was hot so I didn't run as fast or as far. I didn't even drive anywhere after work. I had my gear in the Equinox and ran a single loop around the Rochester Tech Park at a really nice and easy pace. My splits were: 8:41, 8:46, 8:32, 8:23, 8:27 and 8:20 over the last 0.05 mile. I went home, stripped and took a shower right away.

Wednesday, 7/6/2016: Rest day ... also the first time in the Greenleaf Meadows pool. Aahhh!

Thursday, 7/7/2016: 6.25 miles, 52:41, 8:25 pace, 88F, 55% RH, 4 mph NW wind, partly sunny.

Garmin Connect Activity for A hot and not so easy 10K

I run on Thursdays so I ran. Some sayings that fuel me: part of running is mind over matter, running is a habit that needs scratching, long runs don't get done by themselves. Anyway ... it was hot and I ran when I ended up after work again, the Rochester Tech Park. I struck up a slighter faster pace and went a bit longer. I did put some ice from the cooler in the cafeteria in my 20 ounce water bottle which helped. My splits were: 8:25, 8:37, 8:33, 8:20, 8:32, 8:23 and 7:07 over the last 0.25 mile. Boom ... done.

Rochester has had 7 days over 90F this summer including the last 3 days in a row (90, 91 and 91). I am getting used to it.

Friday, 7/8/2016: Rest day .. the Boilermaker 15K is 2 days away.

Saturday, 7/9/2016: 19 mile ride, 1:26:36, 13.2 mph avg, 23.6 mph max, 77F, 69% RH, 10 mph WSW wind, partly cloudy.



I wanted to do something active but not run so I rode. I got out and did a 19 mile bike ride on my usual route. The wind was out of the WSW and it felt like it was in my face everywhere except when I rode north on Island Cottage. I surely don't know how riders can endure riding for so long. I wore my cushioned shorts but I was getting a bit sore after 90 minutes.

My darling wife, Christine, and I enjoyed our afternoon and evening together. We did get out to New Nails so she could have her nails cared for. She made a pasta dinner ... carb loading before the Boilermaker 15K tomorrow. I laid out and packed all my gear before we went to bed at 10 AM. I set 2 (not just 1) alarms for 3 AM. The GRTC Boilermaker bus was leaving for Utica from the Park and Ride lot near SJFC at 4:30AM.