Sunday, 12/29/2019 to Saturday, 1/4/2020 - Freezeroo #2

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 4 times for 19.22 miles this week.
I took 57,440 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 12/29/2019

8426 steps, 48/138 resting/peak HR, 8:11 hrs sleep, 171.1 lbs, 10 floors climbed
run: 5.05 miles, 44:02, 8:43 pace, 132 avg HR, 160 avg cadence, 32F, 85% RH, 7 mph ESE wind, wind chill 25F, overcast

Out again for an "Out to the pier" run. It seemed a bit colder than yesterday but same tired legs as yesterday ... same old, same old ... seems to be a recurring theme. But ... I got out. My splits were: 8:32, 8:45, 8:52, 8:42 and 8:45.

Monday, 12/30/2019: 7228 steps, 47/104 resting/peak HR, 5:42 hrs sleep, 169.3 lbs, 2 floors climbed

Tuesday, 12/31/2019: 4711 steps, 48/119 resting/peak HR, 7:32 hrs sleep, 170.4 lbs, 3 floors climbed

A nice way to start New Year's Eve was a free donut from Dunkin at the corner of Elmwood and Buffalo Rd. I had forgotten to make my muffin sandwich at home before I left for work so I stopped in. The lady at the counter just gave me an apple fritter donut for free!

It's the end of 2019 so it's time for stats!

I ran 14 times for 84.22 miles in December, 6.02 miles/run.
I ran 1 race in December:
 12/14 Freezeroo #1, 3.11 miles, 23:39, 7:33 pace
I ran 195 times in 2019 for 1013.38 miles (12 years in a row), 5.20 miles/run
I took 290,087 steps in December and 3,299,683 steps in 2020.

I ran 27 races in 2019:
 1 1 Mile - McMullen Mile - 7:09
 6 5Ks (Sunset House 5K - 24:08, Medved 5K - 22:55, Greece Freedom Run 5K - 24:29, Scare Brain Cancer Away 5K - 23:36, Grocery Run 5K - 23:33, Freezeroo #1: 23:36)
 1 4.4 Mile - Freezeoo #6 - 33:46
 3 5 Mile - Freezeroo #3 - 38:44, Freezeroo #4 (4.9 miles) - 37: 52, Runnin' of the Green - 38:56,
I took 290,087 steps in December and 2,395,436 steps in 2019
 3 10Ks (Lilac 10K - 54:55, Made in the ROC 10K - 54:58, Race with Grace 10K - 50:10)
 1 7.5 Mile - Freezeroo #2 - 59:58
 1 8 Mile - Freezeroo #5 - 1:03:35
 5 Half Marathons - (Winter Warrior Half - 1:49:10, 1:57:11, Winter Warrior Half, 1:57:11, Shoreline Half - 2:04:10, Rochester Half - 2:04:10, Empire State Half - 1:43:44)
 6 Trail Races (Dirt Cheap #1 - 4.64 miles, 50:51; Dirt Cheap #3 -  3.24 miles, 44:13; Country Mile - 5.31 miles, 1:13:09; Dirt Cheap #4 - 4.95 miles, 54:46, Dirt Cheap #6 - 4.87 miles, 53:21; Heather Boyum 5K - 2.86 miles, 25:47

I wrote this on my Facebook page:

"A look back at 2019.

I ran 1013 miles (12 years in a row > 1000 miles). A left IT band injury (Dirt Cheap #1 in April) forced me to curtail my running in July and August. I stretch before and after running now (at least 90% of the time). I ran 27 races (5 half marathons) with 164 racing miles.

A look ahead at 2020.

I am going to mix it up this year with some new races (Rally Around the Valley 18, Fly by Night Du, Geneva Half and Midsummer's Night Madness Trail Half so far). I am getting a bit slower but I still love running and racing. I would like to add weight training to my fitness activities.

I hope everyone has a great 2020!"

I spent a hour looking at and signing up for some races that were going to increase in price in 2020. There were: Rally Around the Valley 18, Geneva Half, Midsummer's Night Madness Trail Half and Medved 5K. I thought about the Black Diamond Express Half, Right to Run 19K, Montezuma Half, Last Annual Sloppy Fool's Run and Scare Brain Cancer Away 5K.

So ... I will be running in different races in 2020. I don't want to run the same old, same old races in 2020. I am going to run new races in 2020 ... Rally Around the Valley 18, Fly by Night Du, Geneva Half, Midsummer's Night Madness Trail Half so far!

So ... what did Christine and I do for New Year's Eve? Well ... not much. I think we had leftovers and were in our beds before 11 AM.

Wednesday, 1/1/20

14203 steps,  47/150 resting/peak HR, 7:33 hrs sleep, 170.4 lbs, 41 floors climbed
run #1: 0.66 miles, 6:08, 9:18 pace, 30F, 68% RH, 14 mph W wind, wind chill 21F, overcast
run #2: 7.55 miles, 1:02:34, 8:17 pace, 141 avg HR, 163 avg cadence, 0F, 68% RH, 14 mph W wind, wind chill 21F, overcast

Today's race was the GRTC Freezeroo #2 aka New Year's Day Resolution Run. It was my eleventh (2009 - 1:02:33, 2011 - 57:24, 2012 - 53:26, 2013 - 1:02:13, 2014 - 58:36, 2015 - 57:31, 2016 - 59:44, 2017 - 59:19, 2018 - 59:36 and 2019 - 59:58) so I knew the course well. There were the rolling hills of Mendon involved plus cold, a bit of black ice and wind to contend with today but ... that's winter racing in Rochester NY.

I was up early and puttered around like usual. But .. when I went to put on my winter gear (CW-X tights, an old Freezeroo long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running glove) I found that I couldn't locate my balaclava. I stuffed a change of long sleeve tech, a jug of water and sunglasses to my small running bag. Anyway ... the 30 minute drive down to Mendon Ponds Park was unevenful. There weren't many cars on the road ... you would have thought that New Year's Eve was last night and almost everyone slept in. Oh ... it was, LOL!

I met up with Prem Kumar before I headed out for a 0.66 mile warm up run, link here. He told me about black ice on the shoulders of the road. I found that out for myself sure enough. I also found that it was a bit windy so I added my GRTC neck gaiter to keep my neck warm.

I was still unsure of my clothing choices as I walked up to the start line but ... it was too late to change now. I met up with Andy Ciaio at the start line. He kidded me about my 9 day old beard. He said that it's a one day growth for him. It did keep my face a bit warmer, lol!

The start ... photo courtesy of Christina Darlak Ruhland

And ... we were off! I ran with or close to Andy for a mile before he pulled away. There was a bit of black ice on the Clover St shoulder so we had to run a bit in the road between mile 1 and 2.5. The Rochester Running Company had a cheer tent on Clover St. It was much appreciated that they came out! I chose to take tiny walk breaks on some of the hills. Bill Crowe and I played leap frog for a bit but I passed him before the end.

Somewhere on Canfield Rd with about a mile to go ... photo courtesy of Gail Marie Gilman

The finish line is in sight! ... photo courtesy of Christina Darlak Ruhland

I was a bit dismayed that the timer was over 1 hour when I got there (after 6 years of sub 1 hour times) ... but I haven't run 8:00 pace for a while. I guess I looked a bit off because a couple of guys asked if I was OK.

I walked back up to Stewart Lodge. I had a bowl of pasta, a mini bagel with peanut butter and jelly along with a cup of coffee with chocolate milk. It kind of hit the spot. I changed into my dry long sleeve tech before I headed back out to the 2019 Trax and home.

My official time was 1:02:32. Hourglassworks.com had the results up on their website before I got home. Wow! I was 81st out of 241, link here. I was 6th out of 16 in my M 60-64 age group, link here. My splits were: 7:44, 8:21, 8:26, 8:18, 8:28, 8:34, 8:36 and 7:29 over the last 0.55 mile (which seemed to take forever).

Thursday, 1/2/20: 6711 steps, 47/102 resting/peak HR, 6:15 hrs sleep, 169.1 lbs, 3 floors climbed

Friday, 1/3/20: 5712 steps, 47/103 resting/peak HR, 7:28 hrs sleep, 171.7 lbs, 7 floors climbed

Saturday, 1/4/20

10389 steps, 48/137 resting/peak HR, 6:51 hrs sleep, 170.7 lbs, 0 (1) floors climbed
run: 6.06 miles, 55:30, 9:10 pace, 130 avg HR, 157 avg cadence, 34F, 96% RH, 12 mph NNE wind, wind chill 25F, overcast with wet snow

Wet snow was falling by the time I stopped puttering around and got my butt in gear enough to get out for my run. I wanted to avoid the road, cars and snowplows so I chose to stay on the LOSP trail. I could have worn my Salomon trail shoes but I went with my Brooks Adrenaline GTS19 shoes instead. There was only 1/2 inch of wet snow on the trail. There weren't any tracks in the snow all the way out to Island Cottage ... virgin snow! It was a bit of workout. My splits were: 9:56, 8:48, 8:53, 8:55, 9:16 and 9:09.

Later, Christine and I watched the Buffalo Bills vs Houston Texans Wild Card playoff game. The Bills jumped out 16-0 by the middle of the 3rd quarter. The score was 16-8 at the end of the 3rd quarter ... then 16-11 ... then 16-19. The Bills tied it up at 19-19 to force OT. The Texans won in OT, 19-22, link here. But ... the refs took it away. The Texans had a 3rd and 18 with the clock at 0.0 for a full 2 seconds during the game winning FG drive ... and converted, link here! But at least the Patriots lost 13-20, link here!

Sunday, 12/22/2019 to Saturday, 12/28/2019

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 5 times for 35.46 miles this week.
I took 71,546 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 12/22/2019

12519 steps, 46/146 resting/peak HR, 1:59 hr sleep (sure ... more like 7), 170.7 lbs, 11 floors climbed
run: 6.35 miles, 54:03, 8:31 pace, 136 avg HR, 163 avg cadence, 33F, 68%, calm, sunny

I got out for a nice out and back 10K. I looked to the right as I ran down Greenleaf Rd and saw the sun just above the horizon. My thighs were a bit tight from yesterday's "trail" (up to 3 inches of snow) run on the LOSP trail. They really wanted me to turn around ... I ignored them and continued onward. Nothing special about this run ... just an out and back putting in a 10K for the day. My splits were: 8:16, 8:35, 8:34, 8:36, 8:26, 8:37 and 8:29 over the last 0.35 mile.

I had almost time for a mug of coffee before I showered, got dressed in non-running clothes and headed back out. I saw my daughter, Karen, in Palmyra first. She needed to grocery shop for cheese cake supplies so we headed to the Macedon Walmart and then the Perinton Wegmans. She couldn't find one ingredient: International Delights Reese's Peanut Butter Cup coffee creamer. I didn't know it was so popular, lol! Then it was over to see my oldest son, Micheal, in Macedon. He was in a lot of back pain due he came out and talked to me for a bit. He said that 3 of his scripts were stuck at USPS in Rochester and that he was out of one, had 1 pill on another and would run out soon on the last. UPDATE: He got all his scripts on Monday.

Monday, 12/23/2019

19240 steps, 48/135 resting/peak HR, 7:07 hr sleep, 170.0 lbs, 3 floors climbed
run: 5.05 miles, 44:40, 8:53 pace, 127 avg HR, 157 avg cadence, 45F, 71% RH, 10 mph W wind, wind chill 37F, cloudy

Tonight was a rare Monday run and with other runners to boot. Bagel Runners had put out a Facebook post about their annual Christmas Lights Run from The Retreat on Long Pond Rd. I wanted easy miles so I fought off sitting and vegging on the couch to get back out for a 6 PM run. The temp was mid 40s so I chose shorts, my Brooks 1/4 zip long sleeve pullover and heavy running gloves. Well ... it was cold breeze so I changed to my CW-X tights in the tight confines of the 2019 Trax (in the dark to boot). I wore my Noxgear Tracer360 Visibility Vest. There were about 20 other runners. The only person that I knew was Bill Sandow. He is a 60 year old runner who is a bit faster than I am.

We headed out at an easy pace. I was able to keep with the second group of runners. Bill's pace and conditioning allowed him to talk with the group ahead of me. Me? Not so much. I just didn't have the breath to talk and run at the same time. I just wasn't comfortable during this run. My lighted vest turned itself off. It didn't really matter since there were about 2 runners in my group with ones that were turned on. We all got strung out with different paces so the lead group stopped after 2.5 miles to allow everyone to catch up. I went straight home after we got back since I was hungry and didn't really have any spare money. Anyway ... my split were: 9:51, 8:54, 8:37, 8:25 and 8:36.

Tuesday, 12/24/2019: 247 steps, 54/81 resting/peak HR, 7:50 hrs sleep, 170.9 lbs, 0 (!) floors climbed

Wednesday, 12/25/2019

14689 steps, 49/140 resting/peak HR, 8:32 hrs sleep, 171.6 lbs, 11 floors climbed
run: 9.45 miles, 1:22:59, 8:47 pace, 133 avg HR, 162 avg cadence, 27F, 72% RH, 4 mph WSW wind, sunny.

I got out for a Christmas morning run. It was around freezing so I wore: CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The pier had ice across it about 100 yards out and a one to two feet high ice drift farther out so I didn't go all the way out. I also ventured across the Genesee River for a bit more distance. My splits were: 8:38,  8:47, 8:53, 8:39, 8:37, 9:02, 8:40 and 8:59 over the last 0.45 mile.

Thursday, 12/26/2019

14219 steps, 54/140 resting/peak HR, 7:06 hrs sleep, 170.8 lbs, 3 floors climbed
run: 9.35 miles, 1:20:28, 8:36 pace, 135 avg HR, 160 avg cadence, 38F, 86% RH, 5 mph SSE wind, wind chill 32F, overcast

I didn't get out early but I did get out just before noon. Any run is better than no run. It was the same temperature and conditions as yesterday so I wore exactly the same clothes. I am definitely a creature of habit when I run during the winter. I go with what works. I had looked at my running spreadsheet before the run and found that I needed 6.4 miles to put me over 1000 miles for 2019. I ran 9.35 miles on an out and back route. My splits were: 8:43, 8:37, 8:33, 8:35, 8:32, 8:25, 8:43, 8:41, 8:45 and 8:19 over the last 0.35 mile.

I had an interaction with a motorist as I ran across Dewey Ave on the way out on the LOSP trail. Here is what happened. I looked both ways before I crossed Dewey Ave. I could hear a motorist that didn't stop as he turned right on the Parkway exit onto Dewey Ave. I don't know how fast he ran the stop sign because my back was turned but my hearing told me probably 10 mph. I was in no danger but I stopped, looked back and gave him the universal WTH sign (arms out, palms out). He braked to a stop and yelled out his open window (probably a smoker) and yelled "You were already across, ass!" I yelled back something that he probably couldn't hear ... maybe "Hey, that was a stop sign ... ass!" Now ... I felt that I had to call him out. Motorists that run right turns at stop signs or stop lights need to know that "we" (walkers, runners or bicyclists) are watching. What would have happened if I had started up 2 seconds sooner? Would he have seen me? What about the next walker, runner or bicyclist that this guy encounters?

Oh ... I also got my running mileage for 2019 above 1000. So ... I have run over 1000 miles for the past 12 years and 13 out of the last 14. I had a left IT band injury that hampered my running during the summer.

Friday, 12/27/2019: 1975 steps, 51/82 resting/peak HR, 6:29 hrs sleep, 168.5 lbs, 4 floors climbed

Saturday, 12/28/2019

8657 steps, 49/151 resting/peak HR, 5:44 hrs sleep, 170.3 lbs, 9 floors climbed
run: 5.26 miles, 46:15, 8:48 pace, 134 avg HR, 159 avg cadence, 38F, 65% RH, 8 mph NW wind, wind chill 32, mostly cloudy.

My legs still felt tired from 2 nine mile runs on Wednesday and Thursday so my pace was just an easy one. My splits were: 8:38, 9:03, 9:03, 8:46, 8:36 and 8:14 over the last 0.26 mile. The pier was not as ice covered this run. I was able to get out about 80% of the way before I would have had to climb over the ice. There was also puddles of water and mud to slog through which slowed me down.

Sunday, 12/15/2019 to Saturday, 12/21/2019

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 2 times for 13.81 miles this week.
I took 51,586 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (I take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight. I like to stay around 170 pounds.

Sunday, 12/15/2019

12110 steps, 49/147 resting/peak HR, 7:29 hr sleep, 170.3 lbs, 6 floors climbed
run: 7.75 miles, 1:07:34, 8:43 pace, 135 avg HR, 161 avg cadence, 35F, 70% RH, 17 mph W wind, wind chill 22F, overcast with light snow

I got up, dressed and got out. There was a stiff west wind so I headed east for a bit so I could warm up. I saw that there was water splashing up over the pier when I got there so I stayed off and continued onward. The west wind was enough to slow me a bit when I headed east on Beach Ave. It also started to snow so I had to contend with the wind and the snow..I did like heading back on the LOSP trail with the wind at my back. My splits were: 8:59, 8:42, 8:51, 8:55, 8:44, 8:26, 8:40 and 8:20 over the last 0.75 mile.

The Bills played the Steelers on Sunday night. The Bills could clinch a playoff slot by winning one out of the next 3 games. Well ... the Bills took care of business and won 17-10, link here. The Bills intercepted the "Duck" Devlin Hodges five times (2 times in the end zone in the last 2 minutes) to seal the win.

Monday, 12/16/2019: 6055 steps, 50/111 resting/peak HR, 5:42 hr sleep, 170.1 lbs, 4 floors climbed.
Tuesday, 12/17/2019: 6519 steps, 49/103 resting/peak HR, 6:32 hr sleep, 173.5 (!) lbs, 0 (!) floors climbed.
Wednesday, 12/18/2019: 5652 steps, 49/105resting/peak HR, 6 floors climbed
Thursday, 12/19/2019: 5775 steps, 46/94 resting/peak HR, 7:06 hr sleep, 172.4 lbs, 6 floors climbed
Friday, 12/20/2019: 5434 steps, 46/100 resting/peak HR, 7:09 hr sleep, 171.4 lbs, 5 floors climbed

Again ... no runs during the week. I am slowly becoming a weekend runner. I really need to step up my weekday running. First I need to put 3 fresh AAA batteries in my Noxgear Tracer360 visiblility vest ... 3 almost dead batteries don't work too well.

Saturday, 12/21/2019

9981 steps, 50/140 resting/peak HR, 6:23 hr sleep, 172.0 lbs, 4 floors climbed
run: 6.06 miles, 57:41 pace, 9:31 pace, 132 avg HR, 156 avg cadence, 23F, 68% RH, 6 mph N wind, wind chill 15F, overcast

I slept in until 6:20 AM. It was dark and cold (12F) so I waited ... and waited ... and waited. The forecast was a high of 35F. My darling wife got up and came down for coffee. It had warmed to a whopping 16F by 10 AM. So ... I just decided to get dressed and get out there. Runs don't get done by themselves. I need 33 miles to get 1000 running miles for 2019. This is rather low for me since I have been over 1400 miles for the last 4 years. But 2019 has not the best running year for me due to my left IT band injury. It is what it is. I can only look forward ... easy to say, hard to do.

I decided to stay on the LOSP trail. I chose my under used Salomon SpeedCross 4 for traction (and was glad I did). It was cold so I wore my CW-X tights, shorts, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and ski mittens. I ran the whole length of the LOSP trail. It was a tough slog since it had up to 3 inches of snow on the vast majority of it. But ... I got it done. My splits were: 9:37, 9:13, 9:34, 9:39, 9:44 and 9:23.

Meanwhile, there were 2 other runs going on in the Rochester area. There was a Winter Solstice 5K down in Honeoye Falls and Fleet Feet Rochester held the Santa Stampede. The entry fee for this race gave everyone a Santa suit. Hence ... a whole lot of Santas ran around Rochester! A link to 13 WHAM here.

All the Santas, Ellen, past the Home Alone sign and a line of Santas ... photos courtesy of Barb Boutillier of Fleet Feet Rochester

A Sue Scheuch selfie along with Barb and "Boots" Boutillier

My usual 2 mugs of coffee ensued along with a lunch of leftovers. The Bills - Patriots game was at 4:30 PM on the NFL Network. I thought that I had to suffer and listen to it via radio. But Christine found that she could get the game via Spectrum TV on her cell and then found it was on our TV too. Nice! The Bills did make a game of it .. tied 10-10 at half, up 17-10, 10-13, 10-16 and then down 17-24. The Bills had one last drive and had a pass in the end zone for the TD ... batted away. A tackle eligible TD pass to Dion Dawkins just before half to tie the game at 10, here. Josh's 53 yard TD pass to John Brown to go up 17-10, link here. Links here and here. Yes, Brady is 32-3 versus the Bills in his career. The Bills are still locked into the AFC wild card so they can rest their starters for game 16 if they wish.

Sunday, 12/8/2019 to Saturday, 12/14/2019 - Freezeroo #1

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 3 times for 11.01 miles this week.
I took 76,206 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 12/8/2019

16106 steps, 45/150 resting/peak HR, 6:58 hr sleep, 168.6 lbs, 9 floors climbed
run: 9.35 miles (estimated), 8:50 pace (estimated), 14F, 78% RH, 5 mph WSW wind, wind chill 10F, sunny

I got up and out. It was cold, chilly, brisk but sunny. I dressed warmly: CS-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and ski mittens. I stayed off the LOSP trail and went off on my 15K route. I forgot to charge my Garmin Vivoactive HR so it died after 8.0 miles. My splits were: 8:43, 8:33, 8:52, 9:13, 8:37, 8:40, 8:45 and 9:20.

I watched the Bills play the Ravens. It was a hard fought game but the Bill lost 17-24, link here. The Bills had a pass on 4th down in the end zone to tie the game at the end ... but it was knocked away. Their record is 9-4 now. The Bills just have to win ONE more game out of the last three to get back into the playoffs for the second straight year.

Monday, 12/9/2019: 9068 steps, 6:22 hr sleep, 167.3 lbs, 5 floors climbed
Tuesday, 12/10/2019: 9740 steps, 7:06 hr sleep, 170.1 lbs, 6 floors climbed

Wednesday, 12/11/2019: 10195 steps, 7:15 hr sleep, 170.3 lbs, 1 floor climbed

Thursday, 12/12/2019: 8091 steps, 6:52 hr sleep, 170.5 lbs, 4 floors climbed

Friday, 12/13/2019: 13960 steps, 37/107 resting/peak HR, 7:09 hr sleep, 170.2 lbs, 5 floors climbed

Why no runs? Why no HR data for 4 out of the 5 days? Well ... lots of work for the first question so I didn't get home until past 5:30 PM every night. A personal cell with a battery that I didn't keep on me while I worked all around the L3Harris CS buildings for the second question. I guess it has to be on your person to record your HR data.

Saturday, 12/14/2019

9046 steps, 47/157 resting/peak HR, 8:08 hr sleep, 169.7 lbs, 5 floors climbed
run #1: 1.85 miles, 17:04, 9:13 pace, 122 avg HR, 155 avg cadence, 39F, 93% RH, 5 ENE wind, overcast with misty rain
run #2: 3.11 miles, 23:29, 7:33 pace, 145 avg HR, 164 avg cadence, 39F, 93% RH, 4 mph NE wind, overcast with misty rain

Today's race with my 8th GRTC Freezeroo #1. My previous seven times were: 5 miles at Pineway Ponds Park, 2010 - 36:44, 2011 - 34:18; 5K at Northstar Christian Academy - 2013 - 22:52, 2014 - 21:41, 2016 - 22:06, 2017 - 22:11 and 2018 - 22:04.

I slept in until almost 7 AM. My weekend alarm doesn't work so well if you forget to turn on the volume or vibration. No matter ... I've run almost 500 races (498 including this one) so I had my usual bowl of cereal and banana, got dressed, got ready, kissed Christine goodbye and got out. It was chilly with a light mist so I dressed in my CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves.

I got to the Northstar Christian Academy a bit before 9 AM in plenty of time for the 10 AM start. I met up with my running buddies: Bob Dyjak, Andy Ciaio and Prem Kumar. I got out for a longish 1.85 mile warm up run at 9:13 pace, link here. I was hot so I ditched the short sleeve tech and grabbed a swig of water. Yes, it was misty out but it wasn't enough to really bother with it.

Looking bored before the start and the start ... photo courtesy of Christina Ruhland

And ... we were off! The start was pretty tight so I had a bit of trouble getting up to race pace. Andy Ciaio yelled from behind me "I'm going to draft you, Doug" and then "Don't lead me through mud" as we splashed through some puddles. He passed me soon enough ... as I expected since he is faster than I am.

The course for this edition of Freezeroo #1 is a twisty, turny out and back. We had to be careful of a few bits of ice as we dodged a locked gate and entered a park. We passed the City Hope Church ... it seemed quite busy. I got to "One Mile" Pete as he announced 7:33. I got to the turnaround and headed back. One thing about an out and back course is that you can give and get encouragement from fellow runners. I noticed a hearse in front of the City Hope Church and realized that they were having a funeral while our race was running by them ... oops! Jeanette George passed me with about a mile to go ... I tried to keep up ... push ... around the last building ... timer way past 23:00 ... and done! My Garmin Forerunner HR said 23:29, 7:33 pace.

Straining to the finish ... photo courtesy of Christina Ruhland

I headed inside and downstairs to the cafeteria. There was more than enough food to choose from. I chose: bag of trail mix (Chex cereal, pretzels, M&Ms), 1/2 donut and PB&J wrap along with a cup of coffee and chocolate milk. I talked with Andy and his wife Laura who also ran. Andy hadn't told her yet that he had signed up for the 100K Twisted Branch trail race ... mum's the word!

I headed home after a visit to the Wegmans on Lyell Ave for a bit of hunting and gathering. The race was timed by Egils Robs and Hourglassworks.com. I did OK. I was 41st out of 138, link here. I was 2nd out of 13 in my M 60-64 age group, link here. I was a distant 2nd before Tim Dwyer's sixth place finish time of 19:32. Tim just aged up to the M 60-64 age group and hasn't slowed a step. He runs a 5K under 20:00 and all the way up to marathons like they are candy.

There was the rare opportunity to run 3 5Ks today. The Reindeer Run in downtown Rochester was held on the Runnin' of the Green course at 8:30 AM. There were 982 finishers, link here. The runners who were willing to drive to Seneca Falls could run the the It's a Wonderful Run 5K.at 4:40 PM. There were 3923 finishers, link here. Bill Murphy, a young 71 years kid at heart, was the only one that I knew that accomplished this feat.

Sunday, 12/1/2019 to Saturday, 12/7/2019

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 1 times for 6.05 miles this week.
I took 70384 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 12/1/2019

9884 steps, 52/144 resting/peak HR, 7:02 hr sleep, 169.3 lbs, 6 floors climbed
run: 6.05 miles, 54:13, 8:57 pace, 136 avg HR, 158 avg cadence, 23F, 81% RH, 13 mph E wind, wind chill 14F, overcast with snow pellets

I got a bit late for my fourth run in a row and paid the price. I had heard the wind blow a bit outside but I was surprised to see ice pellets falling with about 1/2 inch on the ground when I peeked outside to verify that my running attire was adequate. Well ... it wasn't. I headed back in and pulled on my balaclava and ski mittens. So ... I was prepared with CW-X tights, Darn Tough socks, 2 long sleeve tech shirts, Brooks beanie and the aforementioned balaclava and ski mittens. I chose "The LOSP trail" route to keep off the road. The paved trail was covered with ice pellets so I dialed back my speed and just got it done. The ice pellets being blown by the E wind stung my face a bit on the way back. It was all good though. My splits were: 9:24, 8:47, 8:47, 8:48, 8:54 and 9:06.

The Buffalo Bills had already played on Thanksgiving (and trounced the Cowboys 26-15) so we watched the Browns lose to the Steelers 14-21, link here.

Monday, 12/2/2019: 9911 steps, 51/115 resting/peak HR, 7:04 hr sleep, 169.7 lbs, 2 floors climbed
Tuesday, 12/3/2019: 7049 steps, 48/119 resting/peak HR, 7:44 hr sleep, 172.1 lbs, 8 floors climbed
Wednesday, 12/4/2019: 11949 steps, 46/96 resting/peak HR, 6:44 hr sleep, 171.6 lbs, 5 floors climbed

Yada ... yada ... yada. All work and no play makes Doug a dull boy ... a "The Shining" reference. No drama ... just work, snow and darkness makes running after work pretty impossible.

Thursday, 12/5/2019

14479 steps, 45/139 resting/peak HR, 6:34 hr sleep, 170.7 lbs, 9 floors climbed
run: 3.0 miles, 27:40, 9:13 pace

I came home cranky. I got out of work a bit late and came straight home. My darling wife, Christine, told me that there was 30 minutes until supper. I told her that I was going to the treadmill for 3 miles. I quickly changed and drove down to the Greenleaf Meadows exercise room. I got on the treadmill and endured 3 miles at around 6.6 mph or 9:04 pace. Three miles of treadmill is better than zero miles outside ... barely. I felt better when I got home. Christine made a "sloppy joe / cheeseburger casserole" ... mmm! She understood that I needed to run, needed to eat and needed quiet. I love her so!

Friday, 12/6/2019: 6687 steps, 48/91 resting/peak HR, 7:07 hr sleep, 170.1 lbs, 3 floors climbed

Saturday, 12/7/2019

10425 steps, 47/140 resting/peak HR, 7:26 hr sleep, 170.6 lbs, 1 floor climbed
run: 6.65 mile, 1:02:40, 9:25 pace, 132 avg HR, 155 avg cadence, 26F, 71% RH, 6 mph WNW wind, wind chill 20F, mostly sunny

I slept in a bit until just before 7 AM. My cell phone alarm doesn't really work if you set it but don't enable the sound. Another inch of snow had fallen over night but I needed to get outside and run. It was cold, sunny and brisk so I dressed in my CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and ski mittens. I didn't have a route in mind. I headed out to the LOSP trail and decided to take it. I found a fat bike track that I ran in all the way to Island Cottage. I didn't want to just turn around so I decided to hit down Island Cottage to Latta and then ran all the way back to the LOSP trail. I had wanted to run 10 but I was happy with what I ran. Running in the snow for 1/3 of the way was a good workout. My splits were: 9:44, 10:30, 9:49, 8:54, 39, 36 and 9:55 over the last 0.65 mile.

Sunday, 11/24/2019 to Saturday, 11/30/2019 - Race with Grace 10K

My left IT band appears to be healed. I stretch before and after each run.
I ran 4 times for 19.59 miles this week.
I took 63,424 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 11/24/2019

1625 steps, 48/95 resting/peak HR, 7:12 hr sleep, 167.0 lbs, 0 floors climbed

Monday, 11/25/2019: 9101 steps, 48/114 resting/peak HR, 8:09 hr sleep, 169.0 lbs, 1 floors climbed

We traded in our leased 2018 Cruze for a 2019 Trax AWD LT. This is the fourth car we have leased or purchased from Willie at Bob Johnson Chevrolet. That's 3 leases for us and 1 car purchase for my youngest son, David. He makes those payments.

Tuesday, 11/26/2019: 11219 steps, 47/103 resting/peak HR, 7:50 hr sleep, 169.9 lbs, 14 floors climbed

Wednesday, 11/27/2019: 7028 steps, 48/99 resting/peak HR, 7:19 hr sleep, 171.8 lbs, 1 floors climbed

No running for the past four days. Sunday was called a "no run" day since my body didn't react well to 2 runs the day before. Monday through Wednesday were no running days because I was tired from doing the Ricoh printer refresh at L3Harris SAS.

Thursday, 11/28/2019

13238 steps, 47/148 resting/peak HR, 7:32 hr sleep, 172.0 lbs, 7 floors climbed
run #1: 1.06 miles, 9:17, 8:47 pace, 125 avg HR, 161 avg cadence, 37F, 79% RH, 17 N wind, wind chill 26F, overcast
run #2: 6.23 miles, 50:11, 8:03 pace, 143 avg HR, 166 avg cadence, 37F, 79% RH, 16 NNW wind, wind chill 26F, overcast

Today's race was my tenth Race with Grace 10K. The race venue was the First Bible Baptist Church. I got up early like usual. I got out to the race venue around 8 AM in plenty of time for the 9 AM start. I went in and got my bib and my newest favorite tech shirt ... a navy 1/4 zip long sleeve Race with Grace 10K tech shirt. But ... I believe that you can't wear the race shirt until you earn it.

The weather was a bit chilly but not like last year's weather of 18F, 73% RH, 9 mph WNW wind, wind chill 7F, partly cloudy. So I dressed in my usual: CW-X tights, shorts, long/short sleeve tech, Brooks beanie and heavy running gloves. I got out for a short 1.05 mile warm up run at 8:47 pace, link here. The breezy wind out of north was chilly and I knew that it would be just so much fun running 2 miles up Manitou Rd into it ... but it's the course and at least it was at the beginning of the race (and would be a tail wind on the way back). I stopped by the 2019 Trax, took off my Brooks jacket and walked up to the start line. I talked with Mark Heberger, who I hadn't seen in years. Truth be told ... I had to look up his name in the results to find out his name. I knew his face after so long but not his name.

And ... we were off! One thing I like about running the Race with Grace 10K and the Newark 5 mile Turkey Day Run that I ran for 5 years before I moved up to Rochester was that these races aren't crowded and does not have more runners than the road can handle (cough ... Turkey Trot ... cough). So I got up to my race pace quickly.

Up to race pace just after the start ... photo courtesy of the Race with Grace 10K Facebook page

I ran near Mark for 1/4 mile or so before he pulled away. I could hear the voice of "One Mile" Pete about 30 seconds before I reached him at 7:40. I just kept on running ... I could have stopped ... but I kept on running ... I love racing. The last mile of the Race with Grace 10K always seems long ... as it did today. I was with a group of runners as we made the last turn into the finish chute. It seemed that we all groaned as one when we saw the digital clock at 49:55 and realized that there was no way we could run the last 100 yards and finish before the clock ticked to 50 minutes. But ... we ran onward as fast as we could. The clock ticked to 50:11 on my Garmin as I crossed the line. A lady gave me a pint of water that I stuffed in my shorts pocket. I stretched before I went inside.

Sprinting for the finish ... photo courtesy of the Race with Grace 10K Facebook page

I was 4th in my age group so I stayed a while, talked a little and then went home. I did OK. My official time was 50:10. I was 153rd out of 682 and 4th out of 30 in my M 60-64 age group, link here. My splits were: 7:39, 8:03, 8:00, 8:20 8:11, 8:15 and 7:30 over the last 0.23 mile.
There were other races on Thanksgiving. The Feast of Burden 2 Miler had 152 finishers, results here. The Feast of Burden 5 Miler had 403 finishers, results here. The Webster Trot Turkey Trot 2.5 Mile run had 1737 finishers, results here. The Webster Turkey Trot 4.4 mile run had 1123 finishers, results here. The Newark Turkey Day Race had 135 finishers, results here. All these races around Rochester are dwarfed by the Buffalo Turkey Trot with its 11912 finishers, results here.

I had a mug of coffee, relaxed a bit, took a shower and then we went to pick up my oldest son, Michael, and daughter, Karen, to take them out to Denny's in Victor. Michael and I had the turkey dinner, Karen had breakfast and Christine had a bourbon burger.

Christine and I made it back up to Rochester around 4:30 PM. Then we watched the Bills play the Cowboys down in Dallas. It was their first game on Thanksgiving since 1994. Well ... the Bills spotted them 7 points, then ran off 26 unanswered points (a missed PAT and FG didn't help) and won 26-15, links here and here. Josh Allen was awesome: 19-25 for 231, 1 TD, 0 INT, 43 yards rushing, 1 TD rushing, 12-12 passing in the second half. Their record is 9-3 which is light years from my (and probably a lot of others) expectations at the beginning of the season.

Friday, 11/29/2019

13091 steps, 46/138 resting/peak HR, 7:10 hr sleep, 171.9 lbs, 6 floors climbed
run: 4.75 miles, 40:55, 8:36 pace, 130 avg HR, 162 avg cadence, 28F, 78% RH, 7 mph N wind, wind chill 22F, overcast

It took a while but I got out around 9:30 AM. I didn't want to run long so I just went out on my "Out to the pier" route. It was deceptively chilly with a wind out of the north. I took it easy. My legs felt a bit sluggish. My splits were: 8:31, 8:33, 8:46, 8:37 and 8:36 over the last 0.75 mile. My Brooks Adrenaline GTS18 shoes have 631.71 miles ... perhaps that's why?

It was Black Friday so I shopped. What did shop for? Well ... races of course! I had gotten tired of running the same races year after year so I have resolved to run different races in 2020. OK, I did sign up a couple of the same: the GRTC Freezeroo Series (with the help of a $5 off coupon) and Johnny's (now just known as Runnin' of the Green). The new race I signed up for was the Fly By Night Du on May 2nd down in Watkins Glen. I have always wanted to do this Du. It is held at the Watkins Glen International Raceway. I signed up for the Classic Duathlon which is a 1.7 mile run, 10.4 mile bike on the race track (3 loops) and 1.7 mile run. I also booked a hotel room in Horseheads for the night after the race so we don't have to drive back to Rochester in the dark.

Saturday, 11/30/2019

13091 steps, 47/144 resting/peak HR, 6:29 hr sleep, 170.0 lbs, 6 floors climbed
run: 7.55 miles, 1:03:20, 8:23 pace, 137 avg HR, 160 avg cadence, 28F, 81% RH, 9 mph NNE wind, wind chill 19F, overcast

I found and broke out my dark blue Brooks Adrenaline GTS19 shoes. It was our 7th wedding anniversary so I headed out to Walgreen's while Christine slept. I had ordered 2 4"x4" refrigerator magnets with our wedding pictures on them on Friday night. I used a BLKFRI75 coupon code for 75% off so they only cost $3.77 in total.

Then ... where to run? Head back home or go elsewhere? I decided to go out to Kelly's Apple Farm to get 6 donuts for my sleeping beauty and I to share after I got home. But ... first a solo Kelly's run was in order. My new shoes ... wow! What a difference! I felt like I was running on a cloud ... well, almost.  It was chilly and breezy with a wind out of the north. I cut the road a bit short by turning onto Maul Rd. My splits were: 8:19, 8:16, 8:33, 8:26, 8:29, 8:33, 8:17 and 8:21 over the last 0.55 mile.

Christine and I only had time to share one donut before we headed out to The Original Char Broil House on Island Cottage to meet up with her daughter, Beth, and her husband, Nick, for lunch. We had an over way too quick lunch before we said our goodbyes.

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

I ran 16 times in November for 77.46 miles, 4.84 miles/run.
I have run 181 times so far in 2019 for 929.16 miles, 5.13 miles/run.
I ran 2 times in November:
 11/2, Grocery 5K, 23:43, 7:34 pace, 123rd out of 99, 4th out of 39 in my M 60-64 age group
 11/28, Race with Grace 10K, 50:11, 8:03 pace, 153rd out of 682, 4th out of 30 in my M 60-64 age group
I took 295,241 steps in November and 3,009,596 steps so far in 2019.

Sunday, 11/17/2019 to Saturday, 11/23/2019

My left IT band appears to be healed. I stretch before and after each run.
I ran 3 times for 18.45 miles this week.
I took 72,858 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 11/17/2019

12122 steps, 48/146 resting/peak HR, 9:06 hr sleep, 170.8lbs, 16 floors climbed
run: 7.05 miles, 1:01:07, 8:40 pace, 136 avg HR, 163 avg cadence, 16F, 48% RH, 3 mph SE wind, sunny

I slept in a bit but I got out there for a "LOSP trail & Greenleaf Rd" route. I set a "get it done" pace. My splits were: 8:58, 8:23, 8:29, 8:34, 8:49, 8:43 and 8:45.

Later, Christine and I (OK mostly me) watched the Bills dominate the Dolphins 37-20 to go 7-3, link here.

Monday, 11/18/2019
6451 steps, 51/126 resting/peak HR, 8:21 hr sleep, 170.5 lbs, 3 floors climbed

Tuesday, 11/19/2019
9558 steps, 46/96 resting/peak HR, 7:28 hr sleep, 171.6 lbs, 6 floors climbed

Wednesday, 11/20/2019
9351 steps, 51/97 resting/peak HR, 7:18 hr sleep, 171.3 lbs, 6 floors climbed

My sister, Diane, and her husband, Jim DeMent, were up from Kentucky. They both had vacation time to burn before the end of 2019 so decided to spend a week up in NY. We met up at the Applebee's in Webster since it was halfway between Jim's parent's home in Sodus and our townhouse in Greece. Our cousin, Sandy Bastian, soon joined us. We had a whale of a time catching up. I don't think that we hadn't seen each other since the funeral of Sandy's father. But ... those were sad circumstances not suited for too much catching up.

Thursday, 11/21/2019
6469 steps, 46/153 resting/peak HR, 7:17 hr sleep, 172.3 lbs, 3 floors climbed

Friday, 11/22/2019
10197 steps, 47/108 resting/peak HR, 7:35 hr sleep, 170.8 lbs, 5 floors climbed

Why no runs? Well ... Ricoh started a printer refresh of the 3.5 (or so) printers at L3Harris SAS. I thought that I had the ability to work OT ... so I did ... a whopping 6 (or so) hours over the past 2 weeks. But ... I was told in a text on Friday night that OT was not approved even though I was onlly told that "it was up in the air' and working OT "would destroy our profits". Wow ... I didn't know working my working OT could affect a billion dollar company. I guess that the printers will be deployed on a 40 hour week and will get done when they get done. I know I won't bust my ass.

Saturday, 11/23/2019
18437 steps, 49/142 resting/peak HR, 5:44 hr sleep, 16 floors climbed
run #1: 6.65 miles, 57:17, 8:37 pace, 136 avg HR, 162 avg cadence, 26F, 3 mph SW wind, sunny.
run #2: 4.75 miles, 43:00, 9:03 pace, 134 avg HR, 158 avg cadence, 36F, 17 mph NNW wind, overcast

I got out a bit after sunrise for my first run. It was 26F so I wore my CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve, Brooks beanie and heavy running gloves. I took it nice and easy. It was quite the beautiful morning ... crisp, calm and sunny. The pier had a bit of black ice but it was easily avoided. I got it done. My splits were: 8:22, 8:24, 8:44, 8:45, 8:47, 8:41 and 8:30 over the last 0.65 miles.

Well ... in the afternoon I had what I thought was a great idea ... go out for another run. So ... I did.

 I thought a really nice and easy "Out to the pier" run would be OK. It was warmer. I could have worn shorts but I wore my CW-X tights, long and short sleeve tech, Brooks beanie and heavy running gloves. Well ... my left hip started to have a mild pain about halfway. My splits were: 9:00, 9:22, 8:57, 9:08 and 8:54 over the last 0.75 mile.

I developed a pain in my right knee a few hours after I got back. So .. a second run was not such a great idea.

Sunday, 11/10/2019 to Saturday, 11/16/2019

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 2 times for 12.55 miles this week.
I took 69,345 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 11/10/2019

11627 steps, 44/137 resting/peak HR, 8:35 hr sleep, 168.1 lbs, 8 floors climbed
run: 7.55 miles, 1:05:32, 8:41 pace, 130 avg HR, 161 avg cadence, 38F, 60F, 9 mph SSW wind, overcast

Well ... I didn't run the Dirt Cheap Stage Race #3 on Sunday like I've done for the past ten years. Oh well ... what to do? Well ... I ran a shorter version of my "Out to the pier and around" route instead. I was a bit tired but ended up running a bit faster than yesterday ... go figure! It was a bit warmer but breezier than yesterday. My splits were: 9:08 (kicked some branches off the LOSP trail), 8:20, 8:31, 8:34, 8:34, 8:34, 8:43, 8:53 and 8:47 over the last 0.55 mile.

I learned off of Facebook that the color of the coveted 2019 DCSR hoodie was purple. It is and always will be awarded to those who run all three of the DCSR race. I have ten of them. When I wear them ... I wear them proudly. I like to run Fleet Feet / Yellow Jacket Racing races but .... I will probably take a break from most of them next year. I want to run some other races. I want to spread my racing budget around next year.

Monday, 11/11/2019

5939 steps, 46/106 resting/peak HR, 5:56 hr sleep, 169.0 lbs, 2 floors climbed

Tuesday, 11/12/2019

8490 steps, 46/122 resting/peak HR, 6:59 hr sleep, 171.0 lbs, 9 floors climbed

Lots of snow and cold for the next 2 days. 10.1 inches of snow at the Rochester airport (a record for the date), record cold low and record cold high. I thought about running treadmill but I chose to uncover the 2014 Cruze plus I was just plain tired.

Wednesday, 11/13/2019

15067 steps, 46/129 resting/peak HR, 7:40 hr sleep, 171.6 lbs, 5 floors climbed

Another record setting day in Rochester ... a record low (12F and a record low high (either 23 or 26F). But .. I needed to run. I didn't run outside but I ran inside .. well ... sort of. I chose the Greenleaf Meadows exercise room to do a 5 mile R/E/T/E/T where T is treadmill and E is elliptical. I hopped off each after I did a mile ... just to relieve me from boredom. It was a lot warmer inside than it was outside. I was dripping in sweat long before I got done.

Thursday, 11/14/2019

16596 steps, 46/107 resting/peak HR, 171.3 lbs, 7 floors climbed

So ... it begins. Ricoh just started the printer refresh of most of the L3Harris SAS (Space and Airborne) Ricoh printers. Today it was removing most of the printers that will not be replaced. Lots of walking!

Friday, 11/15/2019

9976 steps, 44/100 resting/peak HR, 6:44 hr sleep, 169.4 lbs, 5 floors climbed

Today ... removing the rest of the printers that will not be replaced.

Saturday, 11/16/2019

1650 steps, 43/100 resting/peak HR, 7:51 hr sleep, 169.9 lbs, 1 floor climbed

Christine and I drove out to the Bob Evan's Restaurant in Dunkirk NY to have lunch with her older brother, Bill Wisniewski, and his wife, Patty. Bill & Patty live in Ravenna OH. We have chosen Dunkirk NY because it's 2 hours from where we live and 2:20 hours from where they live. We got there just before 11 AM. We caught up on what's been going on and had a nice breakfast/lunch.

Sunday, 11/3/2019 to Saturday, 11/9/2019

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 3 times for 23.25 miles this week. I decided not to run the Dirt Cheap Stage Race this weekend.
I took 75,938 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 11/3/2019

14162 steps, 45/141 resting/peak HR, 6:58 hr sleep, 168.5 lbs, 15 floors climbed
run: 8.15 miles, 1:10:43, 8:40 pace, 134 avg HR, 161 avg cadence, 43F, 68% RH, 13 mph SW wind, overcast

I went to bed late the night before and set my alarm for 6:30 AM. Well ... the alarm was set for next Saturday not Sunday so I slept in until 7:30 AM. So with the "fall back" time change I slept in until 8:30 AM. Anyway ... I puttered and fiddled around but finally got up, got dressed and got out there for a somewhat of a long run. There was a tree down across the LOSP between Greenleaf Rd and Dewey Ave. It's about a foot in diameter so it won't be going anywhere until someone with a chainsaw comes by. I stepped over it and ran onward. I added a long loop to my "Out to the Pier" round to get the "Out to the Pier and Around" route. I kept it at a steady pace. My splits were: 8:29, 8:31, 8:22, 8:22, 8:27, 8:50, 8:59, 9:23 and 8:34 over the last 0.25 mile.

Later ... after a couple mugs of coffee ... I watched the Redskins - Bills game. The Bills struggled a bit but were able to get another W, 24-9, to go to 6-2, link here.

Monday, 11/4/2019

6855 steps, 46/96 resting/peak HR, 6:36 hr sleep, 169.4 lbs, 6 floors climbed

I don't doubt the sleep stat ... I didn't sleep well. I woke up around 5 AM and couldn't get back to sleep. So ... I went to bed around 9:30 PM. I guess no more burning the candle at both ends ...

Tuesday, 11/5/2019

7387 steps, 44/99 resting/peak HR, 7:45 hr sleep, 171.0 lbs, 7 floors climbed

We went out and voted after I got home from work. Christine and I voted for the local candidates of our choice.

Wednesday, 11/6/2019

14558 steps, 45/140 resting/peak HR, 6:56 hr sleep, 171.5 lbs, 6 floors climbed
run: 6.05 miles, 52:49, 8:44 pace, 134 avg HR, 158 avg cadence,

I needed to run. It was my first run since the "fall back" to EST so it took a bit longer to get ready. My Noxgear Tracer360 vest probably needed fresh batteries (but it still worked) and my eBay headlamp was freshly charged. So .. out the door I went (to paraphrase George Thorogood's "Bad to the Bone")!

You need light to see and lights so others can see you!

I decided to just run the LOSP trail to keep out the road as much as possible. So it just an out and back. The tree across the LOSP trail between Greenleaf Rd and Dewey Ave was still there. My splits were: 9:04, 8:40, 8:28, 8:39, 8:46 and 8:40.

Thursday, 11/7/2019

7091 steps, 45/90 resting/peak HR, 5:52 hr sleep, 170.6 lbs, 5 floors climbed

Well ... I decided not to run the Dirt Cheap Stage Race this year. I have run it the past ten years. Why? Well ... it kind of hurts to run. I can still run and will run but one of my right toes just hurts. I didn't do anything to it either. There are other reasons ... my running budget really couldn't stand the strain and I really couldn't take the risk of injuring myself. I have a Ricoh printer refresh of about 200 printers coming up between now and the end of 2019 so I need to be able bodied.

I'm still a runner ... just a runner who doesn't race as much as he is used to racing. I love the thrill of racing and I will be interested in finding out what color the DCSR hoodie will be this year. It's closely guarded secret that for the past ten years I didn't know until I got close to the end of the DCSR #3 race and saw runners with their coveted DCSR hoodies. Man ... I love running races!

Friday, 11/8/2019

9712 steps, 45/121 resting/peak HR, 5:57 hr sleep, 170.1 lbs, 9 floors climbed

I thought as I drove home from work about what I usually do on the 2nd Friday of November for the past ten years ... drive down to Mendon Ponds Park for the Dirt Cheap Stage Race #1. Oh well ... not this year. I won't be running for the coveted DCSR hoodie on Sunday ... :-(.

Saturday, 11/9/2019

16173 steps, 43/135 resting/peak HR, 7:12 hr sleep, 170.5 lbs, 15 floors climbed
run: 9.05 miles, 1:19:17, 8:46 pace, 129 avg HR, 160 avg cadence, 26F, 69% RH, 7 mph SSW wind, overcast

Well ... I didn't run the DCSR #2 out at Devil's Bathtub in Mendon Ponds Park at 9AM. What to do? I ran my "Out to the pier and around" route instead. It was chilly and breezy.
I struck up a steady pace and got it done. My splits were: 8:48, 8:18, 8:34, 8:35, 8:35, 9:03, 8:52, 9:09 and 8:57. The last 4 miles seemed a bit of a struggle as I ran against the wind.

The tree than had been across the LOSP trail between Greenleaf Rd and Dewey Ave for about a week was cut up when I ran by. It had been trucked away when I ran by a week later. Stuff gets taken care of in Greece!

Sunday, 10/27/2019 to Saturday, 11/2/2019 - Grocery Run 5K

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 2 times for 14.8 miles this week.
I took 62,348 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 10/27/2019

10092 steps, 49/140 resting/peak HR, 7:44 hr sleep, 172.1 lbs, 20 floors climbed
run: 5.35 miles, 46:21, 8:39 pace, 131 avg HR, 160 avg cadence, 57F, 73% RH, 10 mph SSE wind, overcast

I got out a bit late due to rain in the morning. I gave me time to putter around like usual. It was warmer than yesterday so I wore shorts and a red Charlie's Old Goat Run short sleeve tech shirt. I felt sluggish so my pace was off. I also took back the Redbox DVD to the 7-11 on Lake Ave. My splits were: 8:25, 8:45, 8:52, 8:43, 8:46 and 8:17 over the last 0/35 mile.

I was a bit hungry but waited until the Eagles - Bills games was on before I cooked up a frozen pizza. Sadly ... the pizza and chips I had while I watched the game were more interesting than the play I saw at New Era Field in Buffalo. The Bills lost 31-13.

I read on Facebook the adventures of Rochester runners at the Marine Corps Marathon (also a 10K and 50K). Heather Bailey Ostrander (1:08:54) and Sarah Strossman (1:12:39) ran the 10K. Prem Kumar ran the 50K in 4:35:27 (a PR for him).

Prem Kumar after the MCM 50K ... courtesy of his Facebook page

Monday, 10/28/2019

6410 steps, 45/99 resting/peak HR, 7:22 hr sleep, 171.7 lbs, 3 floors climbed

Tuesday, 10/29/2019

20169 steps, 47/139 resting/peak HR, 7:50 hr sleep, 173.2 lbs, 17 floors climbed
run: 9.45 miles, 1:22:51, 8:46 pace, 134 avg HR, 158 avg cadence, 66F, 60% RH, 3 mph E wind, sunny to dusk to dark

I needed 0.95 miles to get over 100 miles for October. It's been a while since I was north of 100 miles in a month ... March 2019 to be exact. My left IT band has healed. I make sure I stretch before and after almost every run. So ... what route did I choose? Well ... I thought that I would do the "Most of the Rochester Half course" from Herrema's. Why? Well ... it was different (hadn't done it in a while), scenic (lots of leaves to peak at) and long. Well ... I underestimated that amount of daylight I had when I started a bit after 5 PM. So ... I finished pretty much in the dark on the last 2 miles without a handlamp. I could have used a headlamp when I was running down the Genesee Riverway Trail with its slightly uneven paved trail. Luckily I didn't trip ... I made sure to lift up my feet as much as I could. My splits were: 9:15 (up the Thomas Ave hill), 8:43, 8:34, 8:29. 8:56. 8:42, 8:41, 8:22, 9:26 and 8:14 over the last 0.45 mile. My darling wife, Christine, was a bit amazed that I went so long on a weeknight. I guess I should stay packing my lighted vest and headlamp in my running bag for the next 6 months, huh?

Wednesday, 10/30/2019

4182 steps, 48/108 resting/peak HR, 7:26 hr sleep, 171.5 lbs, 6 steps climbed

Thursday, 10/31/2019

7546 steps, 44/97 resting/peak HR, 171.8 lbs, 5 steps climbed

I had thought about a run tonight but the weather had other plans ... it was pouring. I would have been drenched before I made it to Greenleaf Rd. So ... it was Halloween and we had 5 kids come to our door. Boo!

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

I ran 18 times this month for 108.5 miles, 6.03 miles/run
I have run 163 times so far in 2019 for 851.7 miles, 5.2 miles/run
I ran 2 races this month and 24 so far in 2019
 10/13 Empire State Half, 1:53:44, 8:37 pace, 88th out of 429, 7th out of 14 in my M 60-64 age group
 10/19 Scare Brain Cancer Away 5K, 23:36, 7:34 pace, 64th out of 627, 4th out of 21 in my M 60-64 age group
I took 318,919 steps during the month and 2,714,355 steps so far in 2019.

Friday, 11/1/2019

5773 steps, 44/101 resting/peak HR, 7:21 hr sleep, 171.0 lbs, 3 floors climbed

Saturday, 11/2/2019

8176 steps, 42/153 resting/peak HR, 7:18 hr sleep, 170.0 lbs, 9 floors climbed
run #1: 3.13 miles, 23:43, 7:34 pace, 142 avg HR, 166 avg cadence, 39F, 62% RH, 9 mph SW wind, overcast
run #2: 0.5 mile, 5:20, 10:36 pace, 142 avg HR, 142 avg cadence, 39F, 62% RH, 9 mph SW wind, overcast

Today's race was my fifth Grocery Run 5K held at the Third Presbyterian Church at the corner of Meigs St and East Ave. My previous 4 times were: 2014 - 21:13, 2015 - 22:06, 2017 - 21:54 and 2018 - 22:55. It was the 11th out of the 12 GRTC Rochester Runner of the Year races of 2019..

I was up early like usual. I remember seeing that the start time was 8:30 AM not 8:15 AM so I left around 7:30 AM. I got down where I usually park at the Rochester Museum & Science Center around 7:50 AM ... full. So I went up the Memorial Art Gallery to park. I walked up to East Ave and then heard that the wheelchairs had started ... hmm ... they usually start 3 minutes before the runners start ... huh? Well ... I got into the scrum of runners about 50 feet behind the start line about 2 minutes before the race actually started at 8:15 AM. So ... no warm up run but I got there just in the nick of time!

And ... we were off! I had a bit of trouble getting up to my race pace as I sought out clear running room. The course was different this year. It was basically an out and back to lessen the number of road closures (and probably RPD overtime). 5Ks are short but painful and this one was no different. Soon enough I was coming back on East Ave and could see the finish arch ... push it ... clock over 23 minutes ... and done!

The usual post race selfie

I was tired and grabbed a pint of water. The Grocery Run 5K always has an excellent lineup of food after their races. This year was no different ... cookies, pastries, bagels, snack bars, donuts, 10th anniversary cake, pizza, perogies, chocolate milk and coffee. There might have been more hot food since I didn't get any. I had two or three cookies and a couple of pasties. I took a little cool down 0.5 mile at 10:00 run back to the 2018 Cruze, link here.60-64

I did OK. My splits were: 7:37, 7:38, 7:31 and 7:07 over the last 0.13 mile. I finished in 23:33 chip time, 23:45 gun time. I was 123rd out of 999, link here. I was 4th out of 39 in my M 60-64 age group, link here. I guess I am happy to break 24 minutes now ... the joy of getting older. Oh well.

Christine and I got sucked into watching not 1, not 2, not 3 but 4 Hallmark Channel Christmas movies when I turned on the first one at 4 PM. Crown for Christmas at 4 PM, Christmas Wishes and Mistletoe Kisses at 6 PM, Merry & Bright at 8 PM and Christmas at Holly Lodge at 10 PM. I also got 3 loads of laundry done thanks to the DVR. They were sweet ... like maple syrup. Yes ... we went to bed after midnight.

Sunday, 10/20/2019 to Saturday, 10/26/2019

My left IT band appears to be healed. I'm not as fast as I was before though.
I ran 6 times for 28.3 miles this week.
I took 75,976 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives me my weight.

Sunday, 10/20/2019

9638 steps, 44/140 resting/peak HR, 7:23 hr sleep, 4 floors climbed
run: 5.25 miles, 44:59, 8:34 pace, 132 avg HR, 159 avg cadence, 41F, 86% RH,

I had wanted to go longer but I needed to run on Monday too since I can't run on Tuesday due to a Ricoh team-building dinner. I went with my tried and true "Out to the pier" route. It was a bit chilly, calm and very quiet out on the pier. Just a relaxing steady run. My splits were: 8:36, 8:29, 8:35, 8:50, 28 and 7:56 over the last 0.25 mile.

Monday, 10/21/2019

16085 steps, 49/140 resting/peak HR, 8:21 hr sleep, 170.2 lbs, 7 floors climbed
run: 6.25 miles, 53:40, 8:35 pace, 133 avg HR, 159 avg cadence, 52F, 52% RH, 3 mph NE wind, partly cloudy

I got out on the LOSP Trail after I got home. It's 5.9 miles if I get out via the hole in the chain link fence. I added some loops in the parking lot to get up to 10K. I set up a steady pace. It was a bit of a struggle during the last 2 miles. My splits were: 8:58, 8:25, 8:26, 8:41, 8:49, 8:29 and 7:57 over the last 0.25 mile (in the parking lot).

I had a bit of a conversation with a bicyclist who scared me just before I got to Dewey Ave on the way back. We both stopped for a few seconds at Dewey Ave. He said that I couldn't hear him anyway since I have an earbud. I pointed to my other ear and said "Yes, I can. I don't have two earbuds". Plus I don't play my music loud. I ride my bicycle very occasionally (just once this year so far). It HAS a bell that I am not afraid to use when I get to a blind corner or am coming up on a walker, runner or another bicyclist. I do believe that it is a required safety addition to any bicycle. Apparently other bicyclists think that warning other people is not a good idea???

Tuesday, 10/22/2019

4623 steps, 33/99 resting/peak HR, 170.6 lbs, 1 floors climbed

I had a Ricoh team building event for all the Rochester employees after work. It has held at Radio Social at 20 Carlson Rd in Rochester NY.

A bit of history. Stromberg-Carlson at 100 Carlson Rd was a company in Rochester from 1904 (opened in Chicago in 1894) to 1991, wiki here and RadioMuseum.org link here. They made field radios during World War II. They also made commerical radios, phonographs, telephones and switchboards.

Radio-Socia is kind of unique: 34 + 8 lane bowling alley, restaurant, bar and small arcade. Ricoh had reserved lanes 1 and 2 on the 8 lane side from 5:30 PM to 7:30 PM along with some appetizers. So ... I got to bowl 3 games. I hadn't bowled in about 20 years ... back when you had to do your score on paper with pencil. I think it was when the boys were in Cub Scouts. I was awkward at first but muscle memory came back to me. The first game was with 2 other bowlers ... a 105 with a strike and 2 spares. The second game with 3 other bowlers ... a 146 with a strike and 6 spares (3 in a row). The third game was by myself (lane 1 was sitting empty just begging to be used). I bowled a 153 with 2 strikes in a row and 4 spares.

Game 2, Game 3 and a lot of Carlson radios

Wednesday, 10/23/2019

6408 steps, 44/91 resting/peak HR, 7:44 hr sleep, 171.0 lbs, 6 floors climbed

Thursday, 10/24/2019

14731 steps, 46/141 resting/peak HR, 8:21 hr sleep, 171.2 lbs, 5 floors climbed
run: 6.75 mile, 57:13, 8:28 pace, 135 avg HR, 160 avg cadence, 55F, 69% RH, 5 mph NW wind, overcast

I headed out to Greece Arcadia High School after work per usual. I chose a different route onto the 390 Trail to Latta and the LOSP Trail to Dewey. I probably won't run this route again. The 390 Trail is a narrow paved trail that needs to be resurfaced. It is rooty and uneven is spots ... so it is a hazard for the unwary bicyclist, runner or walker. My splits were pretty good: 8:17, 8:49, 8:17, 8:25, 8:28, 8:31 and 8:33 over the last 0.75 mile. Just getting it done.

Friday, 10/25/2019

8012 steps, 45/101 resting/peak HR, 7:23 hr sleep, 8 floors climbed

Saturday, 10/26/2019

16479 steps, 48/134 resting/peak HR, 7:12 hr sleep, 172.4 lbs, 6 floors climbed
run #1: 5.7 miles. 48:40, 8:32 pace, 128 avg HR, 160 avg cadence, 43F, 97% RH, 5 mph WSW wind, partly cloudy.

Today's was the second Kelly's Donut Run of the year. It's run that the Bagel Bunch Runners advertise on Facebook where runners meet up in the church parking lot across from Kelly's Apple Farm in Hilton for a run. I couldn't make last week's run due to the Scare Brain Cancer Away 5K. I got there around 7:25 AM. It was a bit chilly but I dressed in shorts, 2018 Empire State Half orange long sleeve tech, orange Fleet Feet hat and light running gloves. A group of around 20 runners showed up. Bob Dyjak, who wasn't running, sent us off after a brief prayer a bit after 7:30 AM. I was worried about our grouping on the busy road into Hilton so I sped up until I was in front. I got passed by 4 faster runners by mile 2 ... young whippersnappers ... lol! I thought I paused my Garmin when I reached Lake Ontario but I didn't. My splits were: 8:48, 8:20, 8:28, 8:22, 8:40 and 8:36 over the last 0.70 mile.

run #2: 3.45 miles, 30:19, 8:47 pace, 132 avg HR, 160 avg cadence, 43F, 97% RH, 5 mph WSW wind, partly cloudy.

I didn't realize that my Garmin Vivoactive HR wasn't clocking my miles until I almost got back to Bennett Rd (about 1/2 mile). Oh well! I turned it back on and continued onward back to Kelly's. My pace was more sluggish compared to the first 5.7 miles. Don't know why. My splits were: 8:46, 8:47, 8:43 and 8:56 over the last 0.45 mile.

I bought 6 donuts (3 cinnamon and 3 powdered). I had brought in a mug of coffee from the 2018 Cruze. I sat down and had 1 of the donuts while I listened and talked running ... always enjoyable after any run!

My lovely wife, Christine, hadn't managed to get out to get her nails touched up for weeks ... :-(. I managed to convince her so we headed out later to her old nail salon, New Nails, in Irondequoit Plaza. The Vietnamese couple welcomed her back with open arms. She chose a starter length ... a pretty sharp set too ... :-)!

I read on Facebook about the adventures of Bill Murphy (3:59:52), Heather Bailey Ostrander (2:35:00) and Sarah Strossman (2:34:57) at the End of the Road Half Marathon down in Waterfall PA. 421 runners finished, results here. It's an out and back half marathon on an old unused (uneven and crumbly) section of the PA Turnpike that goes through 2 tunnels. Headlamps are required for the tunnels!