Sunday, 1/27/2019 to Saturday, 2/2/2019

I ran 3 times: 15.9 miles.
I took 63,211 steps according to my Pebble 2 HR smart watch.

Common abbreviations: OMEP is my Orange Mud Endurance Pack, NT360 is my NoxGear 
Tracer360 vest, UWRG is my usual winter running gear: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie.

Sunday, 1/27/2019: 9288 steps during the day, 5.35 miles, 56:38, 10:35 pace, 152 avg cadence, 24F, 68% RH, 22 mph W wind, wind chill 9F, partly sunny

I slept in until just after 7 AM again. A lot of wind and a bit of snow blew through between 8 and 9 AM so I just waited. I really didn't want to run into a west wind that would almost blow me backwards. But ... I did get dress and I did get out around 10 AM. It was cold yet again so I wore my CW-X tights, GRTC shorts, Darn Tough socks, Craft long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie, balaclava, GRTC neck gaiter and sunglasses ... just my normal winter running attire when the wind chill is in the single digits.


I didn't want to run road so I dug out my black Salomon SpeedCross 3 trail shoes with the screws and ran the LOSP trail. The LOSP trail had about 2 to 3 inches of snow on 99% of it. There were a few bare patches and an icy section out by Island Cottage. It was a bit rutty also. It wasn't ankle busting rutty but I had to be careful that I didn't step in the deep ruts. I ran in an old fat tire track most of the time. I set up a really slow pace and got it done. My splits were: 10:34, 10:56, 10:10, 10:35, 10:12 and "something somthing" over the last 0.35 mile. My Garmin went totally screwy on this run with splits of 1.00, 0.08, 1.00, 0.06, 1.00, 0.09, 1.00, 0.10, 1.00 and 0.02 mile. Weird.

I relaxed with the usual couple mugs of coffee along with a cinnamon and raisin muffin. My darling wife, Christine, had a pie shell out and we did have 4 Granny Smith apples so we made an apple pie together. I was the ingredient man. My job was to measure out the sugar, brown sugar, flour, pumpkin spice (instead of cinnamon and nutmeg). Christine's job was to peel the apple, assemble the ingredients and bake the pie. I cut the pie after it cooled. We ate it after dinner ... mmm!

Monday, 1/28/2019: 7418 steps during the day, rest day.

Tuesday, 1/29/2019: 13464 steps during the day, 5.55 miles, 46:41, 8:24 pace, 156 avg cadence, 22F, 90% RH, 5 mph WNW wind, wind chill 15F, cloudy

I got out for my Tuesday run right after work. There is a definite difference in the amount of daylight at 5 PM now and last month. Last month it was dark at 5 PM. Now I didn't need to put my headlamp on until more than halfway into my run. I wore the usual running gear along with my GRTC neck gaiter and old ski mittens. I set up a nice and steady pace as I tried out a new route. I just run up Island Cottage to Dewey Ave and back. Easy peasy but a bit short at only 5.55 miles. My splits were: 8:20, 8:19, 8:22, 8:26, 8:29 and 8:32 over the last 0.55 mile. Boom ... done!

My darling wife, Christine, got out and about to take the 2018 Cruze down to Bob Johnson's Chevrolet for an oil change, tire rotation and inspection. I didn't know it needed an inspection but it makes sense since we got it for a 24 month lease in early January 2018.

My youngest son, David, fell in the Del Lago Resort & Casino parking lot where he works and broke his elbow. I don't which one, whether he has a cast or needed time off from work. I guess I am fortunate that he did text me about it and posted something to his Facebook wall. He is usually not forthcoming with details to his personal life. I did happen to meet his "friend who happens to a girl" twice.

Wednesday, 1/30/2019: 6190 steps during the day, rest day.

The "polar vortex" made a return visit to upstate NY. It was 3F (according to the nearest Weather Bug station) when I stepped outside to go to work. The thermometer in the 2014 Cruze read between 0F and 8F on my way to work. It was pretty calm so it was too bad if you dress for it. I did take some of my running gear: 2019 Winter Warrior hat, GRTC neck gaiter and ski mittens. It's supposed to get colder and windier. The cold is forecast to break on Saturday. Rochester NY, 8F with a wind chill of -8F, is balmy compared to Chicago IL, -18F with a wind chill of -46F (1/30/2109 at 11 AM).

Thursday, 1/31/2019: 14793 steps during the day, 5 treadmill miles, 46:00, 9:12 pace.

It was a solid 1F on the way to work. It didn't get above 8F all day and the wind was a constant slap in my face when I walked to and from the 2014 Cruze as I went to my usual Harris buildings. I had all my cold weather running gear but I opted in for a warm 5 miles on the treadmill at the Greenleaf Meadow exercise room instead of 5 really cold miles outside on the frozen tundra. I was sweating instead of frozen after I got done.

It's the end of January ... so it's stat time!

I ran 21 times for 107.58 miles (37 months greater than 100 miles), 5.12 miles/run (one was a 2.12 mile snowshoe walk)
I ran 4 races in January:
 1/1, Freezeroo #2, 7.57 miles, 1:00:00, 7:56 pace
 1/5, Winter Warrior Half, 13.11 miles, 1:49:15, 8:20 pace
 1/12, Freezeroo #3, 5.08 miles, 38:42 7:37 pace
 1/26, Freezeroo #4.9 miles, 37:53, 7:44 pace
I took 318,424 steps during January.

Friday, 2/1/2019: 6628 steps during the day, rest day.

It was still cold during the day ... 4F during the morning commute but had "warmed" up to 17F but the evening commute. I wanted to go for a snowshoe walk ... but my right knee acted up for some uneven reason (cough ... treadmill ... cough) and botched that idea.

Saturday, 2/2/2019: 5430 steps during the day, rest day.

I spent today taking my oldest son, Michael, and daughter, Karen, out for grocery shopping. Michael was first to the Macedon Walmart. Then Karen to the Newark Walmart and Newark Wegmans. Plus I looked at and fixed her Bissell carpet cleaner (all it needed was the dog hair removed from its beater bar). I ran out of energy a bit after all that and needed to close my eyes a bit at Karen's apartment. I also stopped for some coffee at the Perinton Wegmans on the way back. I should have gone out for a snowshoe walk when I got home but I just didn't have the gumption.

Sunday, 1/20/2019 to Saturday, 1/26/2019 - Freezeroo #4

I ran 5 times: 16.07 miles.
I took 61.621 steps according to my Pebble 2 HR smart watch.

Common abbreviations: OMEP is my Orange Mud Endurance Pack, NT360 is my NoxGear 
Tracer360 vest, UWRG is my usual winter running gear: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie.

Sunday, 1/20/2019: 6607 steps during the day, 2.12 miles. 55:02, 25:56 pace, 93 avg cadence, 9F, 86% RH, 13 mph WNW wind, wind chill -7F, overcast with light snow


The snow storm had left 12 inches of snow outside by the time I got outside and it was still lightly snowing. It was cold so I upped my wardrobe: CW-X tights, GRTC shorts, Darn Tough socks, 2 long sleeve tech shirts, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC scarf, ski mittens and googles. I wore my blue Salomon SpeedCross 3 trail shoes. They do have over 800 miles and they do have holes in them ... oh well. I took out the garbage before I put on my snowshoes so I really knew how cold and windy it was. Then ... I stepped around the townhouse into the wind. OK ... it was cold. Walking the snow took quite an effort. Step ... sink ... lift foot up ... step ... sink ... lift foot up ... repeat. Did I mention it was cold? The worst was when I turned into the wind. Walking so slow meant I was out for quite a while.

My Dion snow shoes

I was more than ready to come inside when I got done. I took off my snowshoes outside, came inside, took off off my trail shoes and went straight upstairs to the bedroom to peel off my cold and wet clothes. My socks were wet from the holes in the trail shoes so my feet were a bit cold. Then I went straight into a warm shower and a slighter hotter bath. I dressed and then went downstairs for some hot coffee. Man ... that snowshoe walk was gnarly on Facebook but maybe wasn't such a great idea in real life! My splits were: 20:26, 22:07 and 25:49 over the last 0.12 mile.

Then it was time to watch the NFL Conference Finals. I had some skin in this game ... I was rooting for the Saints in the Rams - Saints game and for the Chiefs in the Pats - Chief game. I was disappointed in both games. Yeah .. the refs seemed to be a bit too much of a deciding factor.

The Saints were tied with Rams late in the 4th quarter when a critical pass interference call by Nickell Robey-Coleman on Tommylee Lewis was blown. It was clear that Lewis was pushed before the ball arrived. The Saints would have had a first down on the 6 yard line, killed the clock, kicked the winning FG with little to no time left and gone to the Super Bowl. ... but the flag was not thrown and the Saints kick a FG. The Rams still had plenty of time to kick a FG to tie the game and force OT. The Rams went on to win by a FG, 34-31, to go to the Super Bowl. Links here and here

The fourth quarter of the Chiefs - Pats game turned into a shooting match with 38 points scored (24 points by KC and 14 by the Pats) and 4 lead changes. Granted that the Chiefs had a porous defense and almost no pass rush in the fourth quarter while gave Brady all day to throw the ball and dissect the Chiefs secondary. Well, the Chiefs did the same to the Pats by scoring 31 second half points after being down 14-0 at half. Here are 12 pivotal plays in the fourth quarter, link here. Here are a few "roughing the passer" calls on Brady, link here and here. My oldest son, Michael, sent a crude joke over Messenger about it: "Brady could have rough sex with Gisele and the ref would burst in and throw a flag." The refs do seem to protect Brady a bit too much. The game went to OT and the Pats won by winning the coin toss, moving the ball downfield by converting 3 3rd and long situations and then scoring the TD for the win, 37-31. Tony Romo, a former Dallas QB who was calling the game on TV predicted several Pats plays before they happened, link here. The Pats are now 3-0 by winning the coin toss and winning playoff OT games, link here. Perhaps a rule change to allow the other team in a playoff OT game to get a chance after the first team scores a TD would be in order.

The NFL is looking into this reactively rather than pro-actively as usual, links here and here. The bright lights of the games that decide what teams go to the Super Bowl will do that. There might be an expansion of what type of calls can be challenged (like pass interference).

Monday, 1/21/2019: 6884 steps during the day, rest day.

Brrr!!! It was 1F when I stepped outside this morning with a wind chill below zero. The forecasted high was 10F. So ... I dug out my Craft baselayer and wore it instead of a white T-shirt under my dress shirt. I also dug out my boots and wore them until I got to B601 around noon. My GRTC scarf came in handy too. Running pays off some days!

It was Martin Luther Kings so luckily the roads were pretty deserted because there weren't too many lane markers to aid in driving to work on the Parkway, I-390S, 104W or Manitou Rd. The roads were much better on the way home.

Tuesday, 1/22/2019: 13747 steps during the day, 5.05 miles, 45:00, 8:54 pace, 21F, 63% RH, 6 mph SSE wind, wind chill 13F, mostly cloudy

It was a bit warmer so I just wore the usual winter running gear: no scarf, no balaclava, no googles. It was almost dark so I wore my NT360 lighted vest and my headlamp from eBay. I thought the shoulders of Island Cottage and Janes Rd would be plowed better ... I was wrong. I set up a slow and steady pace. Sometimes I found myself running a bit too close to the white line than I liked and other times I ran farther to the left but was slipping and sliding a bit more than I liked. Other times the cars didn't move over as much as I would have liked. I just went down Island Cottage to Janes Rd and out Janes Rd to Long Pond Rd and back. The whole run made me nervous ... but I got it done without mishap. I was close to get done and off the road. My splits were: 8:36, 8:46, 8:51, 8:57 and 9:23.

Wednesday, 1/23/2019: 8479 steps during the day, rest day.

Thursday, 1/24/2019: 5243 steps during the day, rest day (blah)

I had all my gear but there was some crusty wet snow and I didn't really want to dare the shoulders on Island Cottage and Janes like I did on Tuesday. I had a thought of testing out my new Brooks Adrenaline GTS18 road shoes and Saloman SpeedCross 4 trail shoes that I bought from HolaBird Sports a couple of weeks ago. I do occasionally hit the treadmill at the Greenleaf Meadows exercise room when it is really cold and/or crappy outside. Well ... I got home, I sat down, I ate pasta with meatballs ... end of that idea for that night. Whatever.

I also looked for my missing balaclava. I had last seen it after I took it off after a snowshoe walk on Sunday ... but it was nowhere to found. I checked the stairs, gym bags, under the bed and in the car. I also back walked where I had parked and the locker room where I had changed the next day.

Friday, 1/25/2019: 10464 steps during the day, treadmill day.

I don't normally run the night before a race the next day. But I had a pair of Brooks Adrenaline GTS18 road shoes and Salomon SpeedCross 4 trail shoes that I bought from Holabird Sports a few weeks ago that needed to be test worn. It was cold and windy so a trip to one of the Greenleaf Meadows treadmills in their exercise room was in order. The Salmon SpeedCross 4 trail shoes in size 12.5 (because of the slightly narrower toe box) were first. I only did 1.5 miles but I did vary the incline from 0 to 12.5%. I started at 6 mph (10:00 pace)and slowed to 5 mph (12:00 pace) as the incline increased. The Brooks Adrenaline GTS18 road shoes in size 12 were last. I just ran 1.5 miles at 7 mph (8:34 pace). The room was warm so I was sweating by the time I got done. Mission accomplished ... new shoes test worn and a mild workout (10 push ups and 20 sit ups).

Saturday, 1/26/2019: 10397 steps during the day, 2 runs of 1.0 and 4.9 miles, 14F, 67% RH, 9 mph W wind, wind chill 2F, sunny.

I slept in until just after 7 AM. There was little need to rush. That is a nice thing about the Freezeroo races starting at 10 AM. Today's race was Freezeroo #4 out in Victor at Victor Municipal Town Park for the third year. The distance of Freezeroo #4 has varied over the 9 years I have run it: 6.385 miles at Powder Mill Park with the big hill before mile 5 in 2011 (48:22), 2012 (47:07), 2013 (50:11), 2014 (50:43); 5.9 miles at Powder Mill Park in 2015 (44:04), 6.34 miles at Powder Mill Park in 2016 (47:21) and 4.88 miles at Victor Municipal Park in 2017 (36:26) and 2018 (37:21).

Google Maps had the drive down to the race venue at 37 minutes. I had an idea of where to check for my balaclava while I was driving. I checked the inside right pocket of my winter coat after I stopped ... voila! My missing balaclava ... right when I really needed it! Why I put it there I don't know.

I went into the lodge to stash my gym bag and pick up my bib. I got out for a 1 mile out and back warm up run at 8:21 pace link here. It was cold so I wore my CW-X tights, GRTC shorts, Darn Tough socks, short sleeve tech, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC neck gaiter, ski mittens and sunglasses. I lined next to Andy Ciaio. Prem Kumar was ahead ... like usual.

And ... we were off! I got up to race pace quickly. The course out to the Brace Rd was flat but the road up CR 41 was rolling hill (mostly up). It did slow me a bit. I got my breathing under control and sucked it up the rest of the way. I concentrated on keeping my position ... left on E Victor Rd at mile 3 ... slight left onto Break of Day Rd ... right back onto Brace Rd at mile 4 ... the turn back into the park ahead ... push ... time clock below 38 ... and done in 37:52, 7:44 pace. The mileage was a bit light at 4.90 miles ... oh well. Prem ran a 34:48 and Andy ran a 36:32.

Heading back into the park ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com

Post race selfie ... sunny, cold and a bit of wind!

I went into the lodge and changed out of my damp upper clothing. The post race food was excellent ... a piece of pizza, two cinnamon muffins and a slice of bagel with cream cheese.

Hourglassworks.com had the results up before I got home at noon. I did OK. I was 42nd out of 129, link here. I was 2nd out of 8 in my M 60-64 age group, link here. My average cadence was 171. My splits were: 7:43, 8:14, 7:40, 7:37 and 7:24 over the last 0.90 mile.

My lovely wife, Christine, was a birthday girl today. She was born back in 1959 so she turned 61. Andy told me to say "Happy 29th birthday" to her, lol! The GRTC banquet was held tonight but I opted to save the $25 and take my wife out to the Texas Roadhouse on W Ridge Rd. We got there around 5:30 PM and the place was packed! We had called ahead and had a reservation so we only waited 15 minutes to be seated. I had the full slab of ribs with a baked potato and buttered corn while Christine had the sirloin tips with mashed potatoes. All I can say is Mmmm!

Prem Kumar sent me a picture of the 2019 GRTC Rochester Runner of the Year races.

Before ...

After!!!

I watched a bit of sports during the evening. The Syracuse Orangemen traveled down to play #10 Virginia Tech. Cuse lost 78-56, link here. I saw this loss coming so I changed over to the NBA game, Warrior vs Celtics from Boston. This was a lot closer. The Warriors won 115-111, link here. Curry made 2 free throws at the end so the Warriors won by 4 points and covered the 3.5 points spread ... nice!

Sunday, 1/13/2019 to Saturday, 1/19/2019

I ran 4 times: 28.5 miles.
I took 70,344 steps 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,, 1/13/2019: 12228 steps during the day, 10.35 miles, 1:27:46, 8:29 pace, 166 avg cadence, 18F, 88% RH, 4 mph ENE wind, wind chill 13F, overcast with snow flakes

I slept in until around 7:30 AM and then puttered around a bit after I ate my pre-run bowl of cereal and banana. Long runs don't get done by themselves so I started to get dressed. It was a bit colder than yesterday. I wore the usual plus a bit extra: CW-X tights, Darn Tough socks, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie. I added my ski mittens instead my heavy running gloves.

I set up my "get it done" pace as I headed down the LOSP trail. It was a bit icier than I liked. I had my heart set on my 11 mile "Out to Lowden Point" out and back route but ... I headed back on Edgmere Drive, Beach Ave and Greenleaf Rd instead for a bit shorter route. Oh well! It's better not to take the slight chance of falling on ice! My splits were: 8:27, 8:43, 8:27, 8:30, 8:31, 8:28, 8:43, 8:32, 8:19, 8:24 and 8:07 over the last 0.35 mile.

The usual couple of mugs of coffee soon ensued along with a bit of relaxing while I pulled out my guy card and watched the Patriots totally destroy the Chargers, 41-28, and then the Saints beat the Eagles 20-14.

Monday, 1/14/2019: 6753 steps during the day, rest day.

I caught the last minutes and OT of the SU - #1 Duke game. The Cuse were +17 underdogs and pulled out a win 95-91! CUSE!! CBS Sports link here and Nunesmagician.com link here.

Yada, yada, yada ... your typical Monday rest day.

Tuesday, 1/15/2019: 14731 steps during the day, 7.35 miles, 1:00:25, 8:12 pace, 163 avg cadence, 29F, 95% RH, 7 mph WSW wind, wind chill 22F, overcast

It was Tuesday so I ran after work like usual. I was up at Greece Arcadia High School at 5 PM in the gathering gloom. It was just last month when it was dark at 5 PM. Spring is coming but not yet ... there is a winter storm watch for Saturday and Sunday! Anyway but not today. It was around freezing so I wore the usual but no balaclava and just heavy running gloves. I set up a not so nice and easy pace as I headed north on Island Cottage towards Janes Rd. My pace felt good so I tried to maintain it the whole way. It was tough keeping the pace running back on Island Cottage during mile 6 and 7. My splits were: 7:57, 8:15, 8:07, 7:59, 8:10, 8:16, 8:17 and 8:16 over the last 0.35 mile. Boom ... done! 

Wednesday, 1/16/2019: 6241 steps during the day, rest day.

Thursday, 1/17/2019: 12693 steps during the day, 5.05 miles, 42:13, 8:21 pace, 164 avg cadence, 22F, 74% RH, 5 mph S wind, wind chill 15F, overcast

It was a Thursday so it was a run day. I got out mere minutes after 5 PM. Gotta love that it is just dusk now at 5 PM! I didn't have to turn on my headlamp until after I turned around on Janes Rd. I decided to cut the run to only 5 miles. My splits were: 8:04, 8:17, 8:23, 8:23 and 8:27.

Christine was not feeling well so I wanted to get home somewhat early to check on my lovely wife. She was OK. I made her tomato soup and a toasted cheese sandwich for supper. What did I have? Leftover ribs, leftover brussel sprouts and salad, baby! Mmm!

Friday, 1/18/2019: 5728 steps during the day, rest day.

I took the 2018 Cruze today. My plan was to take a couple hours of vacation to get an oil change and tire rotation done at Bob Johnson's Chevrolet but ... it didn't happen. They were running 1 to 1.5 hours late for walk-ins. I didn't have a chance to get out so the car still is on 0% oil life. I do have a January 29th online appointment but I want to get it done earlier.

There is a forecast for 16-20 inches of snow, cold and wind during the weekend so I joined what seemed to be everyone in Greece at the Latta-Long Pond Wegmans to buy bread and milk! I actually bought pork loins, coffee creamer, potato chips and pizza. There wasn't much bread left anyway ... lol!

Saturday, 1/19/2019: 11970 steps during the day, 5.75 miles, 53:35, 9:19 pace, 158 avg cadence, 16F, 100% RH, 1 mph ESE wind, overcast with light snow

I had to take my oldest son, Michael, and daughter, Karen, grocery shopping. I wanted to get it done ASAP before the snowstorm hit. The roads were clear at 8AM. I got out early and got out to Macedon before 9 AM to take Michael to the Macedon Walmart. It started to snow a bit and the road conditions did get a bit worse but weren't bad. We didn't dawdle. Then it was over to Palmyra to take Karen to the Newark Walmart and Newark Wegmans. We didn't dawdle again. The snow appeared to take a break. The roads weren't clear but they weren't too bad either. I got back up to Rochester just a few minutes after 1 PM. Boom ... done.

I read on Facebook that some Bagel Bunch runners were out for a ten mile run and some others went for a 20 mile trail run so ... I knew I needed to get out there. It's not a competition or anything ... OK maybe it is a little. I do post my runs on Facebook after all. It was snowing so I didn't want to run on the road. I found my black Salomon SpeedCrosss 3 trail shoes with screws ... exactly where I had put them at least 2 years ago (actually 2/15/15 since I had last run on them). It was cold and windy so I wore the usual plus a short sleeve tech beneath the usual everything.

I took the back way out to the LOSP trail and just ran it up to Latta and back to Island Cottage. I took it nice and easy. There was about 3 to 4 inches of snow to run through.

An almost 4 year lapse between wears of my black Salomon SpeedCross 3 trail shoes with the screws!

It tired me out a bit and I did stop a few times to catch my breath. I should have brought water but I didn't. My splits were: 9:52, 9:11, 8:59, 9:25, 9:21 and 9:01 over the last 0.75 mile.

Sunday, 1/6/2019 to Saturday, 2/12/2019 - Freezeroo #3

I ran 4 times: 18.18 miles.
I took 66,436 steps according to my Pebble 2 HR smart watch.

Common abbreviations: OMEP is my Orange Mud Endurance Pack, NT360 is my NoxGear 
Tracer360 vest, UWRG is my usual winter running gear: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie.

Sunday, 1/6/2019: 3778 steps during the day, rest day.

I pulled "Dad, please take me grocery shopping" duty today. I took my old son, Michael, to the Macedon Walmart first. Easy peasy. Then I took my daughter, Karen, to Love's Furniture in Newark, the Newark Walmart, the Newark Wegmans and then the Newark Pizza Hut for pizza (1/2 off when ordered online until 1/8/2019). Karen found a nice sale on a couch to replace her old couch. I was back up to Rochester by 4 PM so I could watch the end of the Chargers - Baltimore and all of the Eagles - Bears. Yahoo to the Chargers and Eagles for winning outright!

Monday, 1/7/2019: 6319 steps during the day, rest day

Tuesday, 1/8/2019: 8997 steps during the day, rest day

My darling wife, Christine, called and said she felt sick so I bagged my run and went to Wegmans to pick up supper and some Ginger Ale.

Wednesday, 1/9/2019: 16357 steps during the day, 6.45 miles, 52:06, 8:04 pace, 166 avg cadence, 34F, 80% RH, 20 mph WNW wind, wind chill 23F, overcast


I got out for a somewhat rare run before lunch run. I wanted to get in my run before it was forecast to snow in the evening. It was a bit cold and windy so I added my balaclava to my usual winter running clothes. Everyone probably knows by now what they are, lol! I started a bit easy on the way out and then pushed it a bit on the way back. My splits were: 8:12, 8:14, 8:10, 8:07, 7:59, 7:50 and 7:17 over the last 0.45 mile.

One thing I got to remember is look out for traffic at the Lee - Lexington intersection! I didn't look at the light and got fixated on a car that was turning right from Lexington onto Lee. Well ... I was standing in the road on Lexington and its light had just turned green! I noticed that ... said "Crap!" ... and sprinted across Lexington. Luckily the car in the first lane and turning lane stayed put and no one was speeding through the second lane that I sprinted across! I talked a bit to myself as I continued south on Lee Rd ... "Man, that was stupid, Doug! You gotta have situational awareness!" I paid a LOT more attention to intersections both on the way out and way back.

Thursday, 1/10/2019: 11640 steps during the day, 5.05 miles, 41:45, 8:16 pace, 165 avg cadence, 21F, 71% RH, 20 mph NW wind, wind chill 6F, overcast

Yes ... it was cold and bone-chilling windy but ... it was Thursday and I run on Thursdays. So ... I did. Some would say I was stupid ... but I do what I do. I wore the usual and wished I had more clothing: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and heavy running gloves. I did wish I had my old ski mittens but my hands did warm up ... eventually. I headed out to my usual haunt after work ... the Greece Arcadia High School. I wore my NT360 vest and headlamp from Ebay since it was getting dark. I set up a nice and easy pace to start out. I knew the turn onto Janes Rd into the wind would be cold ... yeah, it was definitely chilly! I endured it for 1.5 miles before I turned around to head back. I noticed that I ran at least 50 seconds/mile faster with the wind at the back (mile 2 vs mile 4)! You can notice it on my splits: 8:16, 8:46, 18:6, 7:55 and 8:06.

Friday, 1/11/2019: 6658 steps during the day, rest day.

Joy ... my first Ricoh pay period of the week. It's great to have a raise of about $20 per period and have my Aetna Silver healthcare got up about $50 per pay period. Joy ... it's like treading water and losing ground every year.

Saturday, 1/12/2019: 12687 steps during the day, 2 runs of 1.6 and 5.08 miles, 21F, 62% RH, 3 mph N wind, overcast

Today's race was my seventh Freezeroo #3 (a 10K race at Casey Park in 2013 -  49:06 and then 5 mile race at Pinewood Ponds for the past 6 years; 2014 - 37:04, 2015 - 36:43, 2016 - 36:18, 2017 - 37:42 and 2018 - 41:46). The weather this Saturday morning was a lot better than last year's Freezeroo #3 which was the morning after a snow storm (14F, 10 mph N wind, wind chill 1F) with only 64 runners. Note: the Freezeroo link is to last year's Freezeroo series since the GRTC website has not been updated for quite some time.

I slept in until 7:30 AM. I had my pre-race bowl of cereal and banana before I started to get ready around 8:25 AM. It was a bit colder so I brought my ski mitten so I would be ready for anything. I decided on the tried and true: CW-X tights, Darn Tough socks, white 2014-2015 Freezeroo long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and heavy running gloves. Boring, I know ... but it works for me. I got to the race venue at 9:15 AM. I got out for a 1.6 mile warm up run at 8:53 pace, link here. The early start runner went by as I was heading back in.

I lined up next to Andy Ciaio like usual. Prem Kumar and Heather Patterson were in front and Bill Crowe was slightly behind me. I fired off a RoadID eCrumb in case my wife and kids were tracking me. And ... we were off! I got up to race pace quickly. It was only a 5 mile race so I tried to hold back on the first mile. I think I did with a 7:37 mile. I tried to hold my pace and then picked it up a bit. I started to pick off some runners during miles 3, 4 and 5. I started to sprint as I turned back into the park. I saw the digital clock under 39 ... done in 38:42, 7:37 pace, 170 avg cadence, according to my Garmin. I was a bit out of breath but I soon recovered.

Side note: I ran for almost 2 miles before I realized that I had forgotten to turn on my MP3 player and earbud (I only wear one). I have run maybe 3 road races with them. I think I ran this race better without them. I think I concentrated on my breathing and gait better without music.

Post race selfie after Freezeroo #3

I hung out for a bit but I soon went home for the usual couple mugs of coffee and some serious relaxing ... well with a bit of hugging and doing some loads of laundry. Hourglassworks had the results up at 11:31 AM (even before I got home). I did OK. My official time for 5 miles was 38:44, 7:45 pace. I was 45th out of 151, link here. I was 3rd out of 8 in my M 60-64 age group, link here. My splits were: 7:35, 7:44, 7:37, 7:43, 7:31 and 6:30 over the last 0.08 mile. BTW, Heather ran a 35:06, Prem ran a 36;15, Andy ran a 37:52 and Bill ran a 41:13.

Sunday, 12/30/2018 to Saturday, 1/5/2019 - Freezeroo #2 and Winter Warrior Half

I ran 5 times: 28.93 miles.
I took 69,923 steps according to my Pebble 2 HR smart watch.

Common abbreviations: OMEP is my Orange Mud Endurance Pack, NT360 is my NoxGear 
Tracer360 vest, UWRG is my usual winter running gear: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie.

Sunday, 12/30/2018: 543 steps during the day, rest day.

My thighs hurt so I took it easy.

Monday, 12/31/2018: 710 steps during the day, rest day.

The usual rest day before a race the next day. So ... my lovely wife, Christine, and I watched a lot of "Charmed" and ate leftovers.

My blue Salomon SpeedCross 3 trail shoes have 823 miles on them. Yes ... they have holes in them ... but I have worn them since January 1st 2015. I have worn them through multiple snowy Frezeroos, multiple Dirt Cheaps, a Muddy Sneaker 20K, multiple Mess the Dress trail races, an Ontario Summit Trail Marathon, a Webster Trail Classic, multiple Charlie's Old Goat Trail Runs, multiple Dam Good Trail Races, multiple Heather Boyum 5Ks, multiple Dirt Cheap Stage Races, multiple 0 Degree WTF! trail races, a Mendon Trail Run 50K, multiple MFAMTLs, a Many on the Genny, a Winter Warrior Half and multiple snowshoe run/walks. I love their aggressive tread and the traction that the SpeedCross 3 gave me. Any time I ran off road and on sketchy roads during the winter I reached for my trusted and true Salomon SpeedCross 3 trail shoes ... sniff!

So ... I broke down and went back to Holabird Sports to buy the Salomon SpeedCross 4 trail shoes using their YEAREND15 coupon code. I did read that some reviewers complained about a tighter toe box and ordered up to size 12.5 instead of my normal 12. Stay tuned.

It's the end of December and also the end of 2018 so it is definitely stat time!

The bib wall, medals and 4th Four Season Challenge medals

I ran 15 times in December for 106.53 miles, 7.1 miles per run.
I ran 205 times in 2018 for 1423.23 miles, 6.94 mile per run.
I ran 181 runs (1331.68 miles) on road and 22 runs (81.55 miles) on trail in 2018.
I ran 2 races in December:
 12/08, 0 Degrees WTF!, 5.18 miles, 58:45, 11:20 pace
 12/15, Freezeroo #1, 3.1 miles, 22:04, 7:07 pace (fastest 5K of 2018)
I took 290,789 steps in December and 4,250,928 steps during 2018.

Tuesday, 1/1/2019: 14882 steps during the day, 2 runs of 1.15 and 7.57 miles, 168 avg race cadence, 37F, 79% RH, 17 mph WNW wind, wind chill 27F, overcast.

Today's race was my tenth GRTC Freezeroo #2, a 7.5 mile race, held out on the roads around Mendon Ponds Park. My previous times: 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 and 2018 - 59:36). The race venue was the newly remodeled Stewart Lodge. Please note: the GRTC website has not been updated for quite some time and it still refers to the 39th Freezeroo series of 2017-2018 not this year's 40th 2018-2019 series.

I was up early and had time to putter around. The temp was 38F so I wore my usual: CW-X tights, Darn Tough socks, a long sleeve tech, Brooks 1/4 long sleeve pullover, Brooks beanie and heavy running gloves. The temp for the 2018 Freezeroo #2 was 3F so ... 38F was balmy!

The 30 minute drive down to the Beach parking lot below Stewart Lodge was uneventful. I arrived at 9:16 AM. I had plenty of time to take a 1.15 mile warm up run at 9:16 pace, link here.

I took off my Brooks jacket and got a drink of water before I slowly walked up to the start. Andy told me that I had pinned my bib on upside down about 2 minutes before the start. Oops ... no late to make it right side up!

The start of Freezeroo #2 ... photo courtesy of Tim Matthews and https://runnerpics.shuttlefly.com

And ... we were off! I got up to race pace quickly. Andy and Bill surged ahead. I let them go as I concentrated on my own race. Down Douglas Rd, left onto Canfield Rd ... mile in 7:18 according to "1 mile" Pete (actually 7:44) and then left onto Rt 65 for miles 2 and 3.

I think this is just after the turn onto Pond Rd ... photo courtesy of Tim Matthews and https://runnerpics.shuttlefly.com

I had a stitch in my side around mile 4 that concerned me for a bit so I walked a few times. It doesn't really show in my splits. Bill Sandow was a bit concerned and asked if I was OK every time I stopped to walk. I passed Joe Ciecierega just after I passed his ex girlfriend (I think), Tina Pellegrin. The stitch went away and I felt good so I pushed the pace a bit. I passed Bill around mile 6.

About 1/2 mile to go ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com

I power walked the hill that led back into MPP (no one passed me) ... down the winding turns on Canfield Rd ... left onto Douglas Rd ... last hill by the cobblestone house ... finish line in sight ... clock at 59:47 ... sprint ... done at 1:00:00 according to my Garmin (59:58 officially)! Christine Antonino was right behind me at 1:00:03. Joe came in at 1:01:27.

I waited around a couple of minutes for Bill to finish (1:02:48). He said that he lost his mojo right about when I passed him. I relaxed a bit before I changed into some dry upper clothers. I went up to Stewart Lodge for a couple helpings of pasta and cookies. I met up with Prem (who I didn't see before the start) and Andy. Prem had finished in a speedy 56:51. He told me about his Run across Haiti, his crowdrise account here, coming up in 6 weeks and that he had signed up for the Mighty Mosquito 99 miler in early August. Andy came in at 57:55.

I ended home and had the usual couple mugs of coffee. Hourglassworks had the race results up soon. I was 58th out of 229, link here. I was 5th out of 22 in my M 60-64 age group, link here. My splits were: 7:44, 8:00, 8:00, 8:04, 8:07, 7:54, 8:07 and 7:09 over the last 0.57 mile.

Later, Christine didn't want to cook so I went out to get some Chinese takeout at Lake Chinese Food on 4462 Lake Ave just a couple of miles away. I had the Sweet and Sour Chicken and Christine had the Moo Goo Gai Pan. I only had to wait about 10 minutes and it tasted good ... so thumbs up!

Wednesday, 1/2/2019: 7973 steps during the day, rest day.

Thursday, 1/3/2019: 14988 steps during the day, rest day, 5.65 miles, 47:03, 8:20 pace, 164 avg cadence, 33F, 84% RH, calm, cloudy

I wanted to get a run right after work but didn't a chance to change until I got home after a short trip to Wegmans so I was already a bit late. It was dark and around freezing so I wore the usual: CW-X tights, Darn Tough socks, short sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie ... as I have so many times before and will again since it works. I put on my NT360 vest and the headlamp from Ebay (I really need to look up the model). The headlamp had charged batteries ... which really make a difference. I headed out my newly found trail from the back of Greenleaf Meadows to the LOSP trail and just ran one end to the other and back. I set up a nice and easy pace ... but it just felt blah for some reason. My splits were: 42, 12, 07, 24, 22 and 06 over the last 0.65 mile.

Friday, 1/4/2018: 8193 steps during the day, rest day.

Nothing much ... I picked up my Winter Warrior Half bib and hat. The new color is sky blue.

Saturday, 1/5/2019: 22634 steps during the day, 2 runs of 1.35 and 13.11 miles, 166 avg cadence, 36F, 100% RH, 8 mph N wind, wind chill 30F, overcast.

Today's race was my fifth Winter Warrior Half and fifth time signing up for the Four Season Challenge. The race venue was the fourth time it's been held at the Rochester Tech Park (4 laps). All the previous were held at 4 PM versus noon this year. This year also had the relay like usual and the new quarter marathon distance of 2 laps. My previous times were: 2014 - 1:50:07 (5 laps held at MCC), 2015 - 1:47:44, 2016 - 1:46:06 and 2017 - 1:55:15. The 2017 Winter Warrior Half was epic ... 3F, 78% RH, 11 mph WNW wind, wind chill -13F, overcast with light snow after the 2nd loop.

I slept in until around 7:30 AM and puttered around like usual. I had my usual pre-race bowl of cereal and banana around 8 AM. I had a muffin with ham and cheese around 10 AM. It was just a bit above freezing with light wind and overcast so I wore the usual for the race: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I was down to the race venue by 11:10 AM in plenty of time to get a parking spot near the porta-potties.

Speaking of porta-potties ... the line was quite long by the time I was ready to head out for my warm up run around 11:30 AM. I headed out for a nice and easy loop that included a stop at the Harris B6 building that I just so happened to have a badge for so I could stop and make a pit stop at their heated bathroom ... nice! My warm up run was 1.45 miles at 8:42 pace, link here. I found that there was a bit of a wind out on the back half of the course.

I took one more swig of water from the 2014 Cruze and fired up my earbud and MP3 player combo before I ambled up to the start with 10 minutes to go. I met up with Prem Kumar and Bill Crowe at the start. I started up my RoadID eCrumb a minute before the start ... took a couple of deep breaths ... and we were off!

The Winter Warrior Half, Quarter Marathon & Relay start ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

It took about 100 yards of jockeying for clear running room before I got up to full race pace. I ran the first loop pretty well but ... then the bottom sort of fell out. Maybe I went out too fast? Naah ... well maybe. My thighs started to tighten up. I lapsed into a long run and short walk routine for laps 2, especially lap 3 and part of lap 4. I didn't start lapping the walker until the middle of lap 2 and was lapped by the first place runner by the end of lap 2. I had a couple mouthfuls of Hammer Gel at the beginning of lap 3 and 4 (note the over 9 minute miles for miles 7 and 10). I slapped hands with Ellen, the race director, as she announced my name when I passed the start/finish for laps 1, 2 and 3.

Ellen, the race director, gave a lot of hand slaps ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Ellen, the race director, and her husband, Boots Boutillier, have provided the impetus for so many runners to become more fit. I found a bit of mojo over the last 2 miles and kept up a solid run for the last 2 miles after I figured out that I could break 1:50 if I kept up a "get it done" run. I was tempted to stop at the Brooks tents about 1/2 mile from the finish when I heard that they had shots of Jack Daniels but I kept on running since I am on a Dry January (no alcohol). I kicked up the pace a bit ... saw "Selfie" Sue at the last turn ... kicked it to a sprint ... saw the clock under 1:50 (yes!) ... done in 1:49:15, 8:20 pace, according to my Garmin Forerunner 220.

The Winter Warrior and 4 Season Challenge along with the new stocking hat

I took my Winter Warrior Half and Four Season Challenge medals and proudly put them around my neck. I earned them ... so I wore them. Yes, they clanged when I walked. I headed back to the 2014 Cruze. I met up with Kevin Clinefelter for a few minutes who had won our age group in speedy 1:30:48. I rested a bit and changed my sweaty upper body clothing into dry tech clothing. I walked over to the food tent and had a couple bowls of delicious mac'n'cheese and some cookies. I did stagger a few times when I sat down, got back up or walked for a bit in the food tent. I was beat. I found out from the race results laptop that I had finished 4th in my age group (3rd place was 30 seconds faster) so no age group glass this year.

A Facebook Fleet Feet Rochester page grab of all 5 Winter Warrior Half hat that I have earned (2015 on the left to 2019 on the right)

I headed home and had the usual post race mugs of coffee while I sat on the couch with my legs up. This half marathon took a lot out of me. It hurt to get up. It hurt to sit down. It hurt to go up or down the stairs. I felt better by 6 PM or so. Yellowjacketracing.com had the results up by 5 PM. My official chip time was 1:49:10, 8:20 pace. I was 99th out of 530, link here. I was 4th out of 18 in my M 60-64 age group, link here. My lap time were: #1 - 25:44, 7:51 pace, rank 3rd; #2 - 26:57, 8:14 pace, rank 4th; #3 - 28:13, 8:37 pace, rank 4th and #4 - 28:23, 8:40 pace, rank 3rd. My splits were: 7:45, 7:47, 7:57, 8:24, 7:54, 8:16, 9:13, 8:13, 8:22, 9:25, 8:37, 8:36, 8:02 and 6:58 over the last 0.11 mile. There were 299 finishers in the new quarter marathon, link here. There were 28 teams in the relay, link here.

My lovely wife, Christine, and I got up and off the couch long enough to head out to the Texas Roadhouse on W Ridge Rd around 7 PM. She told me that she wanted to make sure that I had enough protein after the taxing Winter Warrior Half. Alas ... a lot of people beat us there since there was a 1:10 to 1:20 wait time. We ended getting the takeout $20 Fill Up (8 pieces, potatoes, gravy, coleslaw and buns) at KFC across the street. I think we should have headed out about 2 hours earlier ... oh well!

Race recap .... I survived my 34th road half marathon. What did I learn? I think I got caught up in the crowd and went out too hard on lap 1. Then I paid the price for that. I think I did manage the long run / short walk kind of OK. My pace did slow a bit above 8:30 on laps 11 and 12 though. I did break 1:50 which was my on-the-spur-of-the moment goal. I don't think I like the new noon start time. There was more traffic trying to exit the parking lots we were circling and the whole idea of ending in the dark made this race somewhat special.