Sunday, 10/28/2018 to Saturday, 11/3/2018 - Grocery Run 5K

I ran 5 times this week: 29.94 miles.
I took 76,923 steps this week according to my Pebble 2 HR smart watch.
Common abbreviations: OMEP is my Orange Mud Endurance Pack and NT360 is my NoxGear Tracer360 vest.

Sunday, 10/28/1018: 13147 steps during the day, 9.35 miles, 1:17:41, 8:18 pace, 39F, 93% RH, 7 mph W wind, wind chill 35F, overcast.

I slept in until 6:50 PM. Last night was an "all nighter" ... which to a 61 year old male means I didn't get up to go pee during the night. Christine had a hand in that ... she kept me up later than I wanted! LOL! I puttered around for longer than I should have but I did get out around 9:45 AM. I started the run at 90 mile for the month but I didn't have time for 10 miles so I went 9.35 miles instead. It was chilly so I wore the usual for around 40F: CW-X tights, a long sleeve tech (heather red 2018 Rochester Half), short sleeve tech (orange Spring Forward), Darn Tough socks, heavy running gloves and ear warmer. I set up a nice and steady pace. My splits were: 8:21, 8:16, 8:16, 8:24, 8:24, 8:16, 8:09, 8:26, 8:20 and 7:54 over the last 0.35 mile. Boom ... done. I have 99.69 miles for the month with one run to go on Tuesday so I can push over 100 miles.

My latest Bluetooth earbud died about 2 miles in after being charged overnight. That is my third set! I DO NOT want wired earbuds. I wear an earbud in ONLY one ear but two.

Meanwhile, some Rochester runners and one ex-Rochester runner, Anne Gie in 4:07:21, ran the Marine Corps Marathon down in DC.

Monday, 10/29/2018: 7088 steps during the day, rest day.

My lovely wife, Christine, got her nails touched up at Polish Me Nails on W Ridge Rd (opposite Ridgemont Plaza). She chose a purple OPI color in honor of Halloween. They do such a nice job!

The Buffalo Bills got a Monday night home game versus the New England Patriots. It was 10 years since their last Monday night game, 20 years since they had won a Monday night game and 25 years since they had won a Monday night home game. But ... Brady had a 28-3 record versus the Bills. Could fate be avoided? Well ... the teams hit field goals in the first half and New England let 9-3. The teams traded field goals in the third quarter so it was 12-6 after three quarters. The Patriot running back White ran for a TD ... 18- 6. Then ... Anderson threw a pick six that was returned 84 yards, 26-6. So ... Brady improved to 29-3 as the Patriot QB versus the Bills and Coach Belichick improved to 32-5 versus the Bills. So ... the Bills lost 25-6, link here. They are 2-6 on the season ... a long fall from the team that made the playoffs last year.

Tuesday, 10/30/2018: 16522 steps during the day, 8.16 miles, 1:06:58, 8:13 pace, 54F, 47% RH, 3 mph W wind, sunny.

A beautiful evening for a run. I got out of work at 4 PM so I was up to the Greece Arcadia High School a bit early. I dressed in shorts, an orange long sleeve tech, Brooks light running gloves and my orange Fleet Feet hat. I carried my Nathan SpeedDraw Plus bottle of water. I set out on my regular 8 mile loop at a slightly harder than nice and steady pace. I ran without music since my latest Bluetooth headset had died (due to an overcharge?). A van veered into the shoulder as it was coming around a corner on Long Pond Rd which caused me a bit of alarm. I blame sun glare. The sun was behind me as I ran north toward Edgemere Drive. Still ... I did jump to the grass quickly while I uttered a curse word. Anyway ... my splits were: 8:19, 8:12, 8:17, 8:12, 8:17, 7:55, 8:14, 8:19 and 7:55 over the last 0.16 mile.

Wednesday, 10/31/2018: 7773 steps during the day, rest day.

Happy Halloween! Well ... one kid dressed as a pirate ran our doorbell so we have a bag of KitKat and Reese's left over.

It's the end of October so it's stat time!

I ran 15 times for a total of 107.83, 7.19 miles/run. I got to 100 miles on the last run of the month.
I ran 2 races in October, 29 races for 2018 so far:
 10/14 - Empire State Half, 1:46:19, 8:07 pace (fastest half marathon of 2018)
 10/20 - Scare Brain Cancer Away 5K, 22:57, 7:24 pace (fastest 5K of 2018)
I took 304,236 steps during the month and taken 3,640,687 steps so far in 2018 according to my Pebble 2 HR smart watch.

Thursday, 11/1/2018: 15466 steps during the day, 6.25 miles, 52:51, 8:27 pace, 46F, 93% RH, 7 mph E wind, overcast with light rain.

Well ... there was a light rain and it was dark and gloomy. But ... did that stop me from my Thursday night run? The correct answer would be no. I wore my CW-X tights, a red Finish Strong long sleeve tech, my Brooks jacket, heavy running gloves, ear warmers and orange Fleet Feet hat. I did modify the run though. I started from home so that I was on the LOSP trail 90% of the run. I was on Island Cottage for about a mile. I also put on my Noxgear Tracer360 (NT360) vest. I set up a really nice and easy pace. It was a light rain but I was drenched by the time I was heading back. I saw a lady runner about a mile from the end. I yelled out "I'm glad I'm not the only one!". I hope she chuckled. I went straight downstairs to the laundry room when I got home to strip and hang up my wet clothes. My splits were: 8:33, 8:30, 8:28, 8:32, 8:21, 8:24 and 8:04 over the last 0.15 mile. My darling wife, Christine, made an excellent mug of hot chocolate along with Lloyd's ribs ... mmm!

Friday, 11/2/2018: 5762 steps during the day, rest day.

Saturday, 11/3/2018: 11165 steps during the day, 2 runs of 1.26 and 3.12 miles, 39F, 93% RH, 14 mph WNW wind, wind chill 32F, overcast with light rain.

Today's race was my fourth Grocery Run 5K (2014 - 21:13, 2015 - 22:06 and 2017 - 21:54). This was my 9th out of the 11 2018 Rochester Runner of the Year series races so far. I have missed the Oak Tree Half in September (hate the course) and the Finish Strong 15K (day before Empire State Half) in October. The last 2018 RROY race is the Race with Grace 10K on Thanksgiving.

I was up with my alarm at 5:40 AM. I puttered around a bit while I ate my usual pre-race bowl of cereal and banana. I looked at the temperature ... 41F at 6:30 AM. It was as dark as pitch ... so I didn't see that it raining. I decided to wear: shorts, my red Finish Strong 15K long sleeve tech. I put on my running pants and Brooks jacket for warmth before I left around 6:50 AM. I was parked at the Rochester Museum and Science Center at 7:15 AM in plenty of time for the 8:15 AM start. The race started and ended in front the Third Presbyterian Church on East Ave. I picked up my bib and latest favorite cotton race t-shirt and walked back to the 2014 Cruze. I decided that it was too cold ... so I put on a short sleeve tech shirt, ditched my Brooks jacket and left my running pants on. I wore my heavy running gloves, Brooks beanie and carried my Nathan SpeedDraw flask of water. I went out for a really nice and easy warm up run of 1.26 miles at 9:09 pace, link here. I needed to get used to the conditions ... it was colder than I thought it was going to be but I adapted.

I got close to the start line since I knew that some of the people that were coming out of the church would pile in front rather than head to the back. And ... we were off! I got up to race pace quickly. The run down East Ave was fast. A young guy who was barefoot wearing shorts and a short sleeve t-shirt passed me a 1/2 mile in. Mile 1 on Oliver St (between East Ave and University Ave) passed in 7:08. Then ... we headed back on University Ave and felt the wind. It slowed me down but I just sucked it up and kept on running. I passed barefoot guy at mile 2, 7:27 pace. Mile 3 sucked. I knew I was slowing down but I kept on running, 7:36 pace. I picked up the pace and ran the last 0.12 mile in 6:25. I was surprised to see the clock below 23 when I approached the finish. And ... and done in 22:55 according to my Garmin ... 22:52 officially ... fastest 5K of 2018!

post race selfie

The Grocery Run 5K does have good post race food ... cookies, donuts, pastries, bagels, chocolate milk and a selection of hot food (mac-n-cheese, beans and pirogies. So ... you can definitely eat more calories than you expended. I think I did since I ate four cookies, two pieces of pastry, two donuts and 2 chocolate milks. I checked the results. I was 90th out of 923, link here. I was 2nd out of 21 in my M 60-64 age group, link here. A lot of people didn't show up to the race since 1192 were registered at runsignup.com and that doesn't count people who registered on the day of the race.

The Mendon Trail Run was also being held out at Mendon Ponds Park (MPP). The 50K started at 8 AM and the 10K, 20K, 30K started at 9:30 AM. I have done the double where I ran the Grocery Run 5K and then headed straight out to MPP and run either the 20K (in 2015) or 30K (in 2014). Today I just ran the Grocery Run 5K. Meanwhile ... 80 runners finished the 10K, 72 runners finished the 20K, 31 runners finished the 30K and 47 runners finished the 50K, results here.

Sunday, 10/21/2018 to Saturday, 10/27/2018

I ran 4 times this week: 36.61 miles.
I took 87,662 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack. I haven't worn it lately though.

Sunday, 11/21/2018: 16919 steps during the day, 11.06 miles, 1:31:59, 8:19 pace, 36F, 64% RH, 13 mph NW wind, wind chill 28F, overcast.

I was up with the alarm at 6:20 AM. I puttered around a bit while I started a load of laundry and ate my usual pre-run bowl of cereal and banana. It was cold and windy ... so even it was still October I dug into my box of winter running gear. I wore my CW-X tights, two long tech shirts (heather red 2018 Rochester Half and red Finish Strong), heavy running gloves, Brooks beanie and GRTC neck gaiter. I stepped outside and when the wind hit me ... I didn't think I was overdressed (maybe a smidge). The west wind was quite biting as I set up a nice and easy pace. I decided to head out to Lowden Point Rd and back which I knew was 11 miles. I doubted my sanity all the way out there. It would have been so easy to just stay inside and sip coffee ... I need to get to 100 miles for the month and long runs don't get done by themselves. I felt better when I turned and headed back with the wind at my back. Still ... I was happy to be done when I got done. My splits were: 8:22, 8:28, 8:15, 8:36, 8:28, 8:22, 8:18, 8:14, 8:10, 8:15 and 8:04.

The inaugural ROCtoberfest 5K with 645 finishers was held in Genesee Valley Park, results here. The Rochester Running Company helped GRTC celebrate their 60th birthday with a party after their Saturday morning run attended by about 100 runners.

The Buffalo Bills laid an egg again against the Indianapolis Colts, 37-5, link here, to fall to 2-5 on the season. The latest QB (the 3rd in 2018), Anderson, was rusty but the defense didn't show up either. Next up is a Monday night home game against the New England Patriots (Pats favored by 14). My prediction? Chalk up another L as Brady (28-3 as Patriot QB versus the Bills) loves to carve up the Bills.

Monday, 10/22/2018: 5964 steps during the day, rest day.

Tuesday, 10/23/2018: 19314 steps during the day, 8.15 miles, 1:08:56, 8:27 pace, 52F, 71% RH, 12 mph WNW wind, overcast with sprinkles.

Well ... putting in the miles to get to my monthly goal of 100 miles. I have a 2 year streak going and don't want to break it. It looks like I will get there on the last run of the month. I was a bit gimpy due to my left calf early in the month and rested it before the Empire State Half.

So ... I got out there from Greece Arcadia High School. The weather was a bit sunny when I got there just 5 PM but the clouds rolled in and I got sprinkled on for most of the run. The wind was definitely chilly. I had light running gloves on but I wished I had my Brooks beanie on instead of a hat. My ears were a bit chilly! I set up a nice and steady pace and let the run happen. I think I will need more reflectivity and lights next week. My splits were: 8:28, 8:38, 8:35, 8:13, 8:11, 8:17, 8:40, 8:32 and 8:46 over the last 0.15 mile.

Wednesday, 10/24/2018: 6712 steps during the day, rest day.

Thursday, 10/25/2018: 17040 steps during the day, 8.15 miles, 1:07:10: 8:14 pace, 43F, 56% RH, 8 mph NNW wind, wind chill 39F, overcast.

More miles. I dressed for the conditions: shorts, a long (heather red 2018 Rochester Half) and short (black 2018 Empire State Half) sleeve tech, head band (to get my ears warm) and heavy running gloves. I was comfy but not too hot. I set up a nice pace and let the run happen. My splits were: 8:19. 8:14. 8:19, 8:09, 8:08, 8:10, 8:19, 8:20 and 8:00 over the last 0.15 mile.

Friday, 10/26/2018: 7140 steps during the day, rest day.

Saturday, 10/27/2018: 14573 steps during the day, 9.25 miles, 1:17:14, 8:21 pace, 39F, 93% RH, 7 mph E wind, wind chill 35F, overcast.

Today was my annual Kelly's Donut Run. It's a friendly run loosely organized by the Bagel Bunch, Facebook group page here, on two weekends in late October. A long run followed by donuts and coffee go so well together! Yes, it was dark and a bit damp but I was up with my alarm at 5:50 AM. The forecast was for lots of rain later in the day but there were only a few sprinkles so far. I puttered around while I ate my usual pre-run bowl of cereal and banana. It was about 40F so I wore my CW-X tights, long sleeve tech (red Finish Strong), short sleeve tech (black 2018 Empire State Half), Darn Tough socks and Brooks beanie. I got to Kelly's out in Hilton around 7:25 AM. There were about 20 runners when everyone got there. We set out at 7:31 AM. I ran with the lead group of 4 for a mile before they slowly pulled away. We stopped to regroup about for about 5 minutes at mile 5 before we continued onward. I ran the rest of the way with Christine Antonini. I know I ran a bit faster than she wanted to but I wanted someone to run with. The route I chose was only 8 miles so she suggested that we run a 3/4 mile loop that ran by her house on Carne Marie Lane. I wanted 10 miles but I settle for 9>25 mile. My splits were: 8:23, 8:07, 8:04, 7:55, 8:03, 8:19, 8:45, 8:35, 8:40 and 9:16 over the last 0.25 mile. I changed my wet upper clothes for a dry long sleeve tech and my Brooks jacket before I went to buy 6 fresh (and warm) donuts (3 cinnamon and 3 powdered) and coffee. We all sat around and talked by the fire for a bit. Two of the cinnamon donuts disappeared before I left to head home. My lovely wife, Christine, and I ate the rest and drank coffee. It was a fine and relaxing rest of the morning.

Meanwhile, the Pumpkins in the Park 5K was held over by Fleet Feet Armory. I ran this race in 2010 - 22:12, 2011 - 21:51, 2012 - 22:46 and 2013 - 22:10. The results of the 238 who finished in 2018, here. Some Rochester runners ran in the Cape Cod Half Marathon, results here.

Sunday, 10/14/2018 to Saturday, 10/20/2018 - Empire State Half & Scare Brain Cancer Away 5K

I ran 5 times this week: 28.92 miles.
I took 74,635 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 10/14/2018: 20167 steps during the day, 13.23 miles, 1:46:18, 8:07 pace, 48F, 81% RH, 5 mph S wind, partly sunny.

Today's race was the Empire State Half, my 33rd road half marathon. I ran the Empire State Marathon last year in 4:28:21. It was a miserable experience since it was 74F at race start. I was signed up for the same race this year but I paid $15.25 to drop down to the Half 5 days ago. My training had been a struggle with three 18 mile runs and I had a severe pain in my left calf when I ran the Rochester Half last month on 9/23. I was a little bummed and dejected about not running the Full but I got over it and looked forward to running the Half. A half marathon is more in my wheelhouse.

I was up at 5:11 AM ... time to rise and shine. I got out of bed around 5:45 AM. My darling wife, Christine, was soon up. We both got ready quietly and efficiently. I brewed the coffee for her and had my usual pre-race bowl of cereal and banana. The temp was in the low 40s so I packed the usual: shorts, last year's Empire State Marathon long sleeve tech and all my electronics (Garmin, MP3 player and earbud. I brought my OMEP, a flask of Hammer Gel and some ice in a small cooler to put in the OMEP before the start. I decided to wear my running pants and Brooks jacket for warmth until just before the race. We were on the road for NBT Stadium around 6:50 AM. We did have to stop sharply for a buck by the side of the road on Lake Shore Blvd near Culver Rd. He ambled across the road unharmed and we drove onward. I liked taking this route because it's the shortest way to get to I-590S but it does take you by areas where deer cross the road early in the morning. We stopped at the Port Byron Thruway rest area for a bathroom break. I also broke down and had an Egg McMuffin from McDonald's ... which turned out to be a good thing because I didn't get hungry later.

I knew about the road closures around the race so I exited I-690E at Hiawatha Blvd and got to NBT Stadium with no fuss. We parked around 8:40 AM in plenty of time for the 9:30 AM start. I didn't take any warm up. I stripped out of my pants and jacket before I kissed Christine goodbye.

Before ...

I asked her to met me at the finish line around 11:15 AM (1:45 from the start time). I meandered to the start behind home plate inside the stadium. We had a mass start at 8 AM outside the stadium last year. I liked the separate starts this year (8 AM for the marathon, 9:30 AM for the half and 10 AM for the 10K). I had a bit of trouble getting my MP3 player and earbud up and running but I was all set by the time the Star Spangled Banner was just about over.

And .... we were off! The course was simple .. just an out with a little loop at the end and then back. Easy-peasy. I tried to set up a nice and steady pace. I wanted to just get this half marathon done. I was running well so I tweaked my pace up a bit as we ran down 370 to the Onondaga Lake Park. The 5K split was 24:34, 7:55 pace. The temp and weather was perfect ... around 46F to 55F with partly sunny skies. Today was one of those days where everything felt great! I just kept on running.

9:54:20

10:13:33

I saw the lead half marathon runners coming back at me at mile 6 or so. Soon I was on my way back too. I settled in behind a lady who rocked a maple leaf tech shirt with 21.1 inside it ... obviously a runner from Canada. The 10 mile split was 1:20:38, 8:04 pace. I was a bit ahead of her until I slowed in mile 11 and 12. I took a cup of Gatorade at the last three aid stations. I forgot to take any gulps of Hammer Gel. My thighs started to ache around mile 9 so I slowed a bit as I ran back down 370 before I picked it up on the streets to the stadium during mile 13. I could see the stadium ... around to the front ... past the old finish in front ... into the stadium on the left field side ... I saw Christine standing in the bleachers ... we high fived ... and done in 1:46:18 according to my Garmin ... nice! I grabbed a mini bagel and a banana. Christine made her way over and gave me a kiss after I collected myself.

After ...

We walked up ... painfully for me ... to the stadium concourse. I met up with Prem Kumar who had run the marathon. He told me that he had been running 7:30 pace until mile 19 before he slowed. He still ran a 3:26:08 for first place in his M 40-44 age group. He has run 5 half marathons and 3 marathons in the past 8 weeks! He left quickly and ran the Wendell Hercules Running with Angels 5K in 28:31 with his 11 year old son, Ravi, back in Henrietta at 1 PM. Prem is quite the runner! I missed seeing Andy Ciaio. He had run the marathon in 3:45:38 and placed 3rd in the M 50-99 age group. I also missed Tim Hawkins. He ran his 65th half marathon in 2:38:25.

I finished in 1:46:10 chip time, 1:46:19 gun time, 8:07 pace, according to the results. I was 71st out of 470, 8th out of 64 in the M 50-99 age group, link here. There were 174 finishers in the marathon, link here. There were 280 finishers in the 10K, link here. Yeah ... I will email the race director about the lack of 50-54, 55-59, 60-64, 65-69 and 70+ age groups. I am pretty sure that a lot of other runners will do the same. Anyway ... my splits were: 7:59, 7:52, 7:52, 7:56, 7:59, 7:54, 7:59, 8:02, 8:01, 8:13, 8:22, 8:28, 7:56 and 7:45 over the last 0.23 mile. The Relive link to the Empire State Half is here.

So ... I was pretty pleased with my effort. The temp and weather were excellent for running. The course was pancake flat with 40 feet of elevation change. I didn't have any moments of "woe is me" and stayed positive. The result was my fastest half marathon of 2018. One might say that running the Rochester Half in 1:47:28 with 629 feet of elevation change was a better effort ... but time is what I remember.

We left fairly quickly. The loudspeakers blaring out the runners as they came in was pretty loud and I could tell that it was bothering Christine. We stopped at the Blue Ribbon Smoke House & Restaurant in Phelps on the way back. I had the Breakfast Sampler (pancake, scrambled egg and bacon). It was just enough to fill me up but overfill me.

I learned on Facebook that the Making Strides Breast Cancer Walk in Rochester had over 10,000 walkers, link here. Steve and Kimberly Levitsky were down in Louisville KY and became Ironmen. Steve finished in 13:51:46. Kimberly finished in 15:13:38. She had trouble with the bike (2 flats and riding in on the rim to beat the cutoff by 10 minutes) and the run (beat the run turnaround cutoff by 3 minutes and the run cutoff by 4 minutes). They both conquered the course and the conditions (cold mist and temp in the low 40s)!

The Buffalo Bills continued not to impress. Game 6 was down in Houston versus the Texans. The starting QB, Josh Allen, was knocked with an elbow injury. Well ... they put in Peterman in and it looked OK for a while. The game was tied 13-13. Well ... he threw ... wait for it ... a pick 6 and then another INT. The Bills lost 20-13 to fall to 2-4, link here.

Monday, 10/15/2018: 1919 steps during the day, rest day.

I had the good sense to use Monday as a floating holiday. I lounged around with my darling wife, Christine, all day. She headed out to Polish Me Up to get her nails touched up.

Big Apple Red ... Ding! Ding! Chicken Dinner! We have a winning nail color!

She left me instructions on how to start making lasagna. I was nervous but her instructions seemed simple enough even for me. I browned the hamburger by putting it a pan and baking it at 350F. I checked it every 15 minutes and poured off the grease into a glass jar when necessary. An hour later the hamburger was browned and Christine was back. I started the water to boil and put in the lasagna strips. Then ... Christine took over. The end result was yummy!

I never knew that you could brown hamburger in an oven!

1/2 of the lasagna disappeared ... mmm!

Tuesday, 10/16/2018: 5405 steps during the day, rest day.

Today was ordinarily a run day but ... I decided to push my run to Wednesday. I felt that Christine and I needed some more time lounging around.

Wednesday, 10/17/2018: 12589 steps during the day, 5.15 miles, 43:21, 8:24 pace, 45F, 70% RH, 13 mph WNW wind, wind chill 39F, overcast with a bit of graupel.

I simply had to run tonight. It was cold and windy but ... I had to run. Luckily I had some extra clothes in my running bag. It was in the low 40s. I started with shorts and a long sleeve tech. I added another short sleeve tech, light running gloves and an ear warmer (open at the top) when I got out of the 2014 Cruze and felt the wind.. I was still a bit cold because the west wind had a bunch of bite to it. A month from now I will be used to it but not tonight. I set up a nice and steady pace. My thighs were a bit tight so I cut the run to 5 miles. I even had a bit of graupel (frozen rain pellets) fall on my head at mile 3 for a few hundred yards. My splits were: 8:19, 8:37, 8:33, 8:14, 8:11 and 7:53 over the last 0.15 mile. You can definitely tell at miles 4 and 5 that I turned and ran east or south!

Thursday, 10/18/2018: 18244 steps during the day, 8.15 miles, 1:07:45, 8:19 pace, 45F, 53% RH, 13 mph W wind, wind chill 39F, partly cloudy.

Back to my "Run on Thursdays" schedule. I got out just after 5 PM from Greece Arcadia High School like usual. I wore the same clothing as last night ... it seemed not as cold or maybe I just got used to it. I may have to pack my NoxGear Tracer360 next week. I do like to be seen when I run. It is getting darker and darker by the time I get done. Anyway ... I set a nice and steady pace and got a 8 mile run done. My splits were: 8:12, 8:34, 8:25, 8:06, 8:13, 8:08, 8:22, 8:26, and 8:43 over the last 0.15 mile. Boom ... done!

Friday, 10/19/2018: 5086 steps during the day, rest day.

Saturday, 10/20/2018: 11225 steps during the day, 2 runs of 2.25 and 3.14 miles, 50F, 87% RH, 7 mph W wind, wind chill 48F, sunny.

Today's race was my 4th Scare Brain Cancer Away 5K (2014 - 21:06, 2015 - 21:08 and 2016 - 21:46). I have also run Karknocker 5K (2012 - 20:18, 2014 - 21:23, 2015 - 21:56 and 2017 - 22:35) which uses the same course out in East Rochester. It's a nice course: flat and fast. The 20:18 in 2012 was my second fastest lifetime 5K.

I was awake at 6 AM. I had a fitful night of sleep. I had the wind last night. I got out of bed around 6:30 AM. I puttered around but I did my usual ... had my pre-race bowl of cereal and banana and got dressed for the conditions. It was around 50F so I wore shorts for my bottom and a long sleeve tech, short sleeve tech combo. I wore my Brooks jacket, beanie and gloves for warmth ... a bit of overkill. I kissed Christine goodbye and hit the road.

The drive to East Rochester High School took 22 minutes and I was there exactly at 8 AM in plenty of time for the 9 AM start. I ditched my Brooks jacket after I got my bib and latest favorite shirt. I got out for an easy, slow and somewhat long warm up run of 2.25 miles at 9:18 pace, link here. I was a bit overheated so I took off my short sleeve tech and Brooks beanie.

I met up with Andy Ciaio and his wife, Laura, at the start line before the race. Andy and I mentioned to each other that our PR times were behind us. I told him I would be happy to break 23. There were over 1000 runners signed up so it was a bit clustered. And ... we were off! The first 100 yards were a bit crowded and I got up to race pace OK. I remember seeing a few good costumes ... a woman dressed as Batgirl and another dressed as Wonder Woman.

What can I say about a 5K? This race had LED timers at miles 1, 2 and 3. I remember mile 1 was 7:14 and mile 3 was 22:00 when I ran by. I tried to pick up the pace a bit in mile 2 (didn't) and mile 3 (did). I sprinted to the finish and crossed just before 23 ... done! I had a couple cups of water and then went inside to the one of the best post race meals in Rochester. I had a slice of breakfast pizza, a Greek yogurt, a 2 inch slice of ham sub (with a nice selection of condiments to choose from) and chips ... mmm! Andy told me that I placed 2nd in my 60-64 age group. He finished 3rd in his 50-54 age group. I stuck around a long while for the awards and got a unique but generic medal. But ... it's a chance to cheer for fellow runners who get out there and get it done.

Obligatory SBCA 5K post race pic wearing my 2017 Empire State Full long sleeve tech

One of the best post race spreads after a 5K along with a free water bottle. There was a BBQ mini bun with my name on it outside too!

SBCA 5K bling

Officially, I finished in 22:57. I was 70th out of 1149, link here. I was 2nd out of 33 in my M 60-64 age group, link here. My splits were: 7:20, 7:36, 7:05 and 6:45. The Relive link to my Scare Brain Cancer Away 5K is here.

Sunday, 10/7/2018 to Saturday, 10/13/2018

I ran 3 times this week: 17.65 miles.
I took 55,131 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 10/7/2018: 9797 steps during the day, 5.15 miles, 44:14, 8:35 pace, 57F, 94% RH, 9 mph NE wind, overcast.

I slept in until just after 7:30 AM but I knew I wanted to get out for a run. My left calf needed another test. I puttered around for a bit but I got out around 9:30 AM. I set up a nice and steady pace like yesterday but just slightly faster it turned out. I just went out to Island Cottage and back. I could feel my left calf but it didn't hurt or bother me. My splits were: 8:44, 8:31, 8:39, 8:35, 8:28 and 8:19 over the last 0.15 mile.

Meanwhile ... the Mohawk Hudson Half and Full Marathon was held out in Albany NY. This was a point to point marathon. The Oil Creek 100 Trail Runs was held down in Titusville PA. Chris O'Brien in 21:57:23 was 36th of the 54 finishers (29 DNF) in the 100K, results here. Bambi Jasmin in 30:55:08 was 58th out of 70 finishers (90 DNF) in the 100 Mile, results here. Awesomeness down in NY and PA!

Monday, 10/8/2018: 3730 steps during the day, rest day.

Well ... I dropped to the Half marathon at next Sunday's Empire State Marathon. I emailed them and received the code DEWEAVERDIVCHANGE so that when I registered for the half I only paid $10 plus a small processing fee. They don't advertise this on their website FAQ nor that the fact that they will allow emergency packet pickup (shirt size is not guaranteed) on race day morning for those that can't pick it to Fleet Feet Syracuse on Saturday.

Tuesday, 10/9/2018: 12719 steps during the day, 5.15 miles, 43:50, 8:30 pace, 82F, 62% RH, 6 mph SW wind, partly cloudy.

I got out a short out and back run to Island Cottage right after I got home from work. It was warm and muggy so I set up a really nice and easy pace. I could feel my left calf but it didn't bark at me so that was good. I forgot to resume my Garmin when I stopped to cross Dewey Ave so my Garmin only recorded 4.62 miles but I know it was my 5.15 mile route. My splits were: 8:13, 8:25, 8:32, 8:38 and 8:17. I was dripping with sweat when I got done so I went straight upstairs to take a cool shower before my darling wife, Christine, served supper. I even put on the AC for about three hours before we went to bed early.

Wednesday, 10/10/2018: 5379 steps during the day, rest day.

Thursday, 10/11/2018: 14934 steps during the day, 7.35 miles, 1:02:25, 8:29 pace, 64F, 68% RH, 17 mph W wind, overcast.

The weather was changing and I was in a bit of funk so I needed to get this run in. I went in wondering if my left calf would bark at me. I set up a nice and steady pace. I thought I would have to cut it to 5 miles but everything felt fine so I pushed it to 7.35 miles with no trouble. So ... maybe everything will be fine at the Empire State Half on Sunday. I didn't like dropping to the Half but running is supposed to be fun. Running to try to beat a 3:50 marathon with three poor 18 mile training runs and a "Maybe OK-ish" left calf would not be fun. Anyway ... my splits were: 8:11, 8:29, 8:25, 8:23, 8:17, 8:33, 8:31 and 8:26 over the last 0.35 mile.

Friday, 10/12/2018: 5345 steps during the day, rest day.

Saturday, 10/13/2018: 3227 steps during the day, rest day.

My usual rest day before a big race so I rested. My darling wife, Christine, and I divided and conquered today. She took care of taking my oldest son, Michael and daughter, Karen, grocery shopping. I went out to Fleet Feet Syracuse to pick up packet for the Empire State Half tomorrow morning. Then I met up my youngest son, David, and his "friend" (it's complicated), Tatiana, at Eddie O'Brien Grille and Bar in Geneva. We sat and talked for about 30 to 45 minutes for Christine to make her way from Macedon. Our lunch wasn't that great. My chicken and waffles had a tangy cheese sauce that absolutely sucked. Christine's Reuben sandwich had very little Reuben. But the conversation made up for it.

Meanwhile, other athletes were out being awesome. The CanLake50 was held. Amy Lord beat her goal of 3:30 by 4 minutes in the 25K and Jason "Jmac" McElwein was 3rd overall in the 50K. The Finish Strong 5K/15K was held, 81 finished the 15K and 90 finished the 5K, results here. Kevin Clinefelter was 1st in our M 60-64 age group. Dan Giblin was out in Hawaii and completed the Kona Ironman World Championship with a 1:37:03 swim, 6:26:15 bike, 5:00:20 run for a total 13:17:53. His daughter posted his finish on Facebook, link here. News link about the Kona Ironman here.

Christine thought that I should have stayed up in Syracuse but I disagreed. The Half start was moved from 8:00 of last year to 9:30 this year so I could leave at 6:45 AM and get to the NBT Stadium around 8:30 AM in plenty of time. I sleep better in my own bed and wanted to save money too. I went to bed around 10:30 PM, set my alarm for 6 AM and fell right asleep.