Sunday, 6/23/2019 to Saturday, 6/29/2019 - Country Mile

I ran 4 times this week, 14.16 miles.
I took 60,417 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/23/2019

5003 steps, 45/97 resting/peak HR, 7.04 hr sleep, 170.9 lbs, 5 floors climbed.

I didn't really think about getting out way early to get in 5 miles before I headed out to take my oldest son, Michael, and daughter, Karen, on their biweekly grocery shopping trips at the Macedon Walmart. So ... I was out to Macedon to take Michael at 9 AM and Karen around 10:30 AM. Karen also purchased a 5 shelf bookcase so I spent about a hour putting that together. All the parts were enclosed and the instructions were OK so it went together easy-peasy.

This picture makes it look totally out of square ... it wasn't.

Monday, 6/24/2019

4821 steps, 45/92 resting/peak HR, 6.51 hr sleep (I woke up at 4:56 AM so 1 hour off), 5 floors climbed.

Just your typical Monday. Work, supper (fish, potatoes and salad), watch American Ninja Warrior on TV, sleep. ANW ... I wish I had that kind of upper body strength! Same old, same old ... otherwise.

Tuesday, 6/25/2019

12505 steps, 48/146 resting/peak HR, 6.41 hr sleep, 172.0 lbs, 7 floors climbed.
Run: 5.05 miles, 45:35, 8:41 pace, 136 avg HR, 158 avg cadence, 76F, 54% RH, 12 mph W wind, mostly cloudy.

I had all my running gear for a Tuesday run except my Nathan QuickDraw Plus water bottle. I needed water so I went home before I headed back out for an Out to the Pier run. My splits were 8:34, 8:33, 8:35, 8:56 and 8:10. My left knee ached so the run wasn't that enjoyable. Is this my new normal? Aarrgghh!

Wednesday, 7/26/2019

9924 steps, 46/140 resting/peak HR, 6.53 hr sleep, 172.5 lbs, 7 floors climbed.
Run: 3.15 miles, 28:41, 8:498 pace, 129 avg HR, 156 avg cadence, 84F, 48% RH, 12 mph W wind, mostly cloudy.

Well ... I wanted 5 miles today instead of Thursday because I have a dentist appointment scheduled for 4:30 PM. But ... I settled for a hot 5K instead. Yes ... it was hot but at least it was dry. I just did an out and back on Janes Rd. I thought about 5 miles but my left knee ached ... what else is new ... and decided that 5K would be enough. Aarrgghh ... again!

Thursday, 6/27/2019

7050 steps, 46/107 resting/peak Hr, 6.59 hr sleep (off by 1 hour since I woke up in the middle of the nigh and couldn't get back to sleep), 172.5 lbs, 2 floors climbed.

Just your average rest day with a dentist appointment with Dr Randy Rietz, aka the "Running Dentist". He sponsors the Dirt Cheap Trail Races ... though he never shows up nor runs them. I've given up encouraging him. I got out of work at 3 PM so I could pick up Christine and take us since we both had 4:30 PM appointments. Just your average cleaning with X-rays and .... no cavities! We went out to China Buffet on Jefferson Rd. We went to their old location first and found an empty storefront. But ... Christine looked across to Southtown Plaza and saw their new location. It's like they picked it up and plopped it down with nothing out of place. The food was just as tasty too ... mmm! The Yelp reviews, link here, are up and down. Some people hate and some people love the place.

Friday, 6/28/2019

7643 steps, 46/90 resting/peak HR, 6.38 hr sleep, 173.3 lbs, 4 floors climbed

Saturday, 6/29/2019

13471 steps, 47/142 resting/peak HR, 7.29 hr sleep, 172.5 lbs, 61 floors climbed
Run #1: 0.65 mile, 06:51, 9:44 pace, 121 avg HR, 121 avg HR, 153 avg cadence, 77F, 69% RH, 7 mph W wind, mostly cloudy.
Run #2: 5.31 miles, 1:13:09, 13:47 pace, 125 avg HR, 129 avg cadence, 80F 62% RH, 8 mph W wind, mostly cloudy.

Today's race was my first Country Mile out at Ganondgan in Victor NY. Actually it was my 8th since it was roughly the same course as Charlie's Old Goat Trail Run. Yes ... 83 year old Charlie Sabatine was out there on the trails (though he wasn't registered). My previous years, times and distances were: 2011 - 1:03:11, 7.0 miles; 2012 - 56:42 - 6/14 miles; 2013 - 1:13:11, 6.68 miles, 2014 - 1:09:56, 6.54 miles; 2015 - 55:38, 6.3 miles, 2016 - 58:53, 5.99 miles and 2018 - 48:29, 4.81 miles. I remember one year that I slipped and fell quite painfully on one of those board walkways.

I almost had a wardrobe malfunction! I decided to wear my Brooks tights/shorts that I hadn't worn in a while. Well ... I had forgotten that they had a 3 inch hole from the crotch down the right leg! I didn't see that until I was ten minutes into my drive. So ... I made a U-turn at the next roundabout and headed home to change into my black shorts. I was a bit pissed but I had plenty of time and you gotta do what you gotta do. So ... I didn't get to the race venue until 8:25 AM. I was still parked in the parking lot which surprised me. I thought I would be parked out on the road.

I was a bit bored 15 minutes before the start so got out for a 0.65 mile warm up run, link here. It wasn't really necessary since it was quite warm at 77F but it helped calm my nerves by letting me know that my left knee was somewhat OK.

I saw Andy Ciaio and Prem Kumar before the start along with most of the fast runners since this was a GRTC Rochester Runner of the Year race. And ... we were off! The race started off OK. But ... there could have been more signs after we passed the road. So ... I and others missed a sign (or more) and got lost. We were supposed to be following signs with plates on them or stakes with red ribbon. Well ... we also saw stakes with red marks. I saw a T intersection with a stake with red marks in both directions at one point. Plus the trails out where I was had lot of switchbacks. I could go directly downhill for 30 feet and cross three trails! I whipped out my cell and tried to navigate back on my RoadID app but that was difficult too. I finally just followed someone and got back on the marked trail. So ... I just ran until I got to the finish. I saw that I was running by runners who are normally behind me. Oh well! I finished without needing a search party. What happens on the trail stays on the trail!

This is my Garmin from the 2018 Charlies's Old Goat Trail Run which had probably the same course. Notice how the left section is different. Hey ... I hadn't gotten lost on a trail race in a while so I guess I was due.

I was 44th out of 68 (kind of low attendance) and 7th out of 7 in my M 60-64 age group, link here. My splits were: 8:34, 12:06, 21:58, 13:33, 14:11 and 9:00 over the last 0.31 mile. Prem, up in the front, helped the first two runners when they got off course, and finished 4th in 46:41. Andy finished 9th in 50:29. He lives out in Victor so he runs on these trails and knew them quite well. I did win a packet of Once Again Nut Butter at the after race raffle though!

Gotta love Once Again Nut Butter!

The usual post race mugs of coffee ensued along with a bit of cuddling with my darling wife, Christine. It's all about balance! I'm still out there trying my best ... even if I walk and mutter to myself while I'm lost out in the woods.

Oh! I signed up for the Greece Freedom Run 5K for my July 4th race this year just before the rate went up at midnight. I have raced every July 4th race in Rochester except this one. I've done the Brighton 5K (2011 and 2016), Firecracker 5 (2006, 2008, 2009 and 2010), Firecracker 4 (2014), Irondequoit 10K (2012, 2015, 2017 and 2018) and the Sodus Bay Lighthouse 5K (2013).

Sunday, 6/16/2019 to Saturday, 6/22/2019 - Medved 5K

I ran 6 times this week, 16.7 miles.
I took 63,875 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/16/2019

13602 steps, 46/155 resting/peak HR, 7.05 hr sleep (about a hour off), 169.1 lbs, 0 floors climbed.
Run #1: 1.05 miles, 8:48, 8:22 pace, 127/141 avg/peak HR, 158 avg cadence.
Run #2: 3.15 miles, 20:55, 7:17 pace, 149/161 avg/peak HR, 168 avg cadence.
Run #3: 1.05 miles, 10:06, 9:36 pace, 123/129 avg/peak HR, 151 avg cadence.

Today's race was my 8th Medved 5K to cure ALS. This was a Rochester Runner of the Year race so all the fast GRTC runners were here. My previous times were: 2012 - 20:13 (lifetime PR), 2013 - 21:26, 2014 - 20:59, 2015 - 21:28, 2016 - 21:47, 2017 - 22:38 and 2018 - 20:55 (only 3 miles due to short course). The race venue was Frontier Field which is just an easy-peasy trip down Lake Ave / State St for me. The course is nice, flat and fast. It was cool too: 52F, 90% RH, 9 mph NE wind, overcast.

I was up early at 5:03 AM. I knew I couldn't get back to sleep so I didn't try. I puttered around, got ready, kissed Christine and got down to Frontier Field around 7:40 AM. Well ... I got ready a bit too fast because I left my cell phones (personal and Ricoh) home and my electronics (MP3 player and earbud) weren't charged. I briefly thought about heading back to get them but it was only a 5K. So ... I ran old school. No RoadID eCrumb back to Christine and the kids today.

I got out for a 1.05 mile warm up run at 8:22 pace. I had to push to get to that pace because my left shin had a bit of an ache. I was a bit concerned about that but ... what can you do? I lined for the start, fist-bumped with Prem Kumar and ... we were off!

I got up to race pace quickly. I felt good with no knee discomfort. I tried to hold back but hit "1 mile Pete" as he yelled "7:10". Christine Antonino passed me right then. She races at my pace so I decided to hang with her as long as I could. I sipped a bit of water as we passed a water stop. I passed the girl she was running with ... about 100 feet behind her. Mile 2 ... felt good. Hanging on ... back to Frontier Field ... around to the back ... warning track .... mile 3 ... left field line ... clock under 23 ... and done in 22:55! Under 23 ... nice! I was a bit thirsty so I drained most of a pint of water. I checked the results and found that I was 72nd and 4th in my age group. I may have lost a step but I'm still out there. I do like racing!

I went for a cool down run, another 1.05 miles at 9:26 pace, link here. That's wasn't such a good idea. My left knee didn't like it so I had a slight limp/run. But ... I didn't turn around. I decided to go straight home so I could change and get my cell phones instead of hitting up BJs on the way. PCR-Timing did the results and got them up quickly. I did OK ... 72nd out of 380, link here. I was 4th out of 19 in my M 60-64 age group. My splits were: 7:07, 7:16, 7:32 and 6:44 over the last 0.15 mile.

Christine and I went out to BJs later. She wanted to go so she could get the staples that I always seem to miss when I do my "surgical strike" trips during the week. She shops aisle by aisle at a lot slower pace than I do. Later we hit up Home Depot on Ridge Rd W to buy flowers for the front and herbs for the back porch. The selection was a bit meh but we found some petunias that should look good.

Monday, 6/17/2019: rest day.

5124 steps, 46/118 resting/peak HR, 5.54 hr sleep, 170.6 lbs, 2 stairs climbed.

Christine and I planted the flowers in front. OK ... she pointed to where she wanted them and I planted them. It's harder work than I thought! I'm no green thumb so if it looks in a couple of week it's beginners luck!

My first attempt at planting flowers in many years

Tuesday, 6/18/2019

13439 steps, 44/149 resting/peak HR, 7.23 hr sleep (off by 0.75 and 0.5 hr), 170.4 lbs, 4 floors climbed.
Run: 5.05 miles, 43:23, 8:35 pace, 137 avg HR, 157 avg cadence, 74F, 48% RH, 9 mph NE wind, mostly sunny.

I got out for a run after work like usual on a Tuesday. I set up a nice and steady pace but was bothered by a nagging pain in my left knee that didn't go away. I thought it might after a mile but it didn't so the run was just a pain ... blah! My splits: 8:37, 8:35, 8:39, 8:31 and 8:36. I finally got around to wearing my new VA-HR and old Forerunner 220 on a run. They were 0.01 mile apart. It was actually 0.02 mile but I had trouble figuring out how to turn off the Forerunner 220 since it was on my right wrist.

6/19/2019: rest day

8735 steps, 44/95 resting/peak HR, 7.24 hr sleep (off by 30 and 10 min), 169.3 lbs, 4 floors climbed.

Christine made beef stroganoff for supper. I had bought an apple crumb pie so it made for a nice meal! I'm a good hunter/gatherer and she's a good cook so we work well together.

6/20/2019

10356 steps, 44/123 resting/peak HR, 6.22 hr sleep (off by 30 min in the morning), 8 floors climbed
Run (if you can can it that): 1.36 miles, 13:17, 9:47 pace, 68F, 81% RH, 7 mph N wind, overcast

Well ... this run didn't want to happen. I drove to GAHS like usual after work. I tried to run twice but my left calf just didn't feel right. So ... I deleted the runs from my VA-HR and went home. Christine knew I was pissed when I stomped in. I didn't want to give up so I tried again. I decided to give it a mile so I shuffled ... yes ... shuffled off with a route that would leave me an easy out after 1 mile. My left calf didn't feel any better after 1 mile so I called the run over. WTF? Am I stiff because I don't stretch enough? Should I cross train on non-running days like other runners? I've just run for 14 years now. Whatever! I'm just a bit pissed.

Friday, 6/21/2019

4550 steps, 44/107 resting/peak HR, 7.26 hr sleep (Ok on both ends), 171.3 lbs, 3 floors climbed.

Christine got her nails touched up at Polish Me Up. Her nail color is Malaga Wine from OPI. It's a deep purple reddish shade.

Saturday, 6/22/2019

8069 steps, 45/140 resting/peak HR, 6.31 hr sleep, 172.2 lbs, 1 floor climbed.
Run: 5.05 miles, 45:32, 8:50 pace, 131 avg HR, 159 avg cadence, 61F, 70% RH, 7 mph NE wind, a few clouds

I wanted to get out early ... but I puttered around a bit like usual like I caught up on my emails and Facebook. I did see a few pictures of the set up before Many on the Genny ... lots of mud! I want to get 5 and not on an out and back route so I chose my Out to the Pier route. My left knee ached a bit as I set up a nice and steady pace. It wasn't enough to turn around so I kept going. There was a volleyball tournament setting up in the Ontario Beach Park and the Lake Ontario waters were pretty calm out on the pier. Still ... I was OK with stopping after 5 miles. My splits were: 8:37, 8:50, 8:41, 9:05, 8:57 and 8:21 over the last 0.15 mile.

Sunday, 6/9/2019 to Saturday, 6/15/2019: Dirt Cheap #3

I ran 4 times this week, 12.56 miles.
I took 56,367 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/10/2019

6583 steps during the day, 7.16 hr sleep, 47/131 resting/peak HR, 171.4 lbs, 2 stairs climbed.
1 run: 3.15 miles, 113 avg HR, 136 max HR, 147 avg cadence, 30:56, 10:08 pace, 64F, calm, sunny.

I got out earlier than yesterday but this run wasn't what I wanted. I started up to a run gait but couldn't because my left calf ached. I put in my Garmin VAHR into Walk mode and walked to Greenleaf Rd. I really didn't want to walk 3.15 miles so I pushed myself into a slow run out to Dewey Ave and back. The run sucked! WTF is up with my left calf! Whatever ... my splits were: 12:26, 9:08, 8:56 and 7:56 over the last 0.15. So ... a negative split ... big deal.

Christine and I got out into the heat (mid 80s) of the late afternoon to look at and price flowers to plant into the little patch of soil to the right of our door. The maintenance guy was kind enough to clean the soil of weeds last week and I think it would look nice to have some flowers by our front door. My parents used to plant petunias and marigolds every year. The greenhouse on Cooper Rd was pricey and hot ... $3.98 for 1 pot of marigolds and 90F! Home Depot on E Ridge Rd was more reasonable ... 12 mini-pots of marigolds for $8.98. I would have bought some but Christine had a reaction to the heat so I quickly got her into the car and then to home and then to bed.

I woke up during the night to hear Christine puking ... what a sound! 

Monday, 6/10/2019: rest day.

6493 steps, 48/92 resting/peak HR, 7.05 hr sleep, 171.9 lbs, 6 floors climbed.

My lovely wife, Christine, is kind of sick. She says that she has lost 10 pounds due to whatever bug hit her. I brought her up some chicken noodle soup after I got home from grocery shopping. She managed to make country spare ribs and home-made cabbage salad when I got home ... so sweet!

Tuesday, 6/11/2019: rest day.

6911 steps, 47/89 resting/peak HR, 6.58 hr sleep, 172.8 lbs, 6 floors climbed.

The usual rest day before a race the next day. Christine was still somewhat sick. So more chicken noddle soup for her and leftovers for me.

Wednesday, 6/12/2019: Dirt Cheap #3

15825 steps, 50/149 resting/peak HR, 6.15 hr sleep, 86 stairs (at least 90% due DC #3) climbed.
Run #1: 0.95 mile, 10:46, 11:19 pace, 98 feet elevation gain, 128 avg HR, 148 avg cadence.
Run #2: 3.26 miles, 44:13, 13:34 pace, 600 feet elevation gain, 140 avg HR, 143 avg cadence.

Tonight's race was Dirt Cheap #3 down at Lucien Morin Park on Empire Blvd next to MacGregor's Grille & Tap Room. I knew the course well ... my running spreadsheet says that I have run this course 16 times before. I decided to wear my Brooks running pants for this trail race. I DID NOT want to get another tick bit on my legs. I figured that I would be a bit hotter since it was a bit warm.

I got down to the venue just after 5 PM so I got a nice shady spot under a tree in sight of the start. I got out for a nice and easy warm up run a bit after 6 PM, link here. I saw a long patch of muddy water just after the left turn into single track. I turned and ran another trail when I saw it. Sean Hendrick told me that we run right through it ... nice!


I talked a bit with Andy Ciaio, Chris Barry and Joe Ciecierega as we mingled before the start. And ... we were off! I started easy and splashed through the 100 yards of ankle deep water along with everyone else when I got to it. There were a few spots of mud and standing water on the rest of the course and some of the downhills were slick. I was a bit more winded than usual throughout this race so I let runners pass me when I stopped to take a breather. Chris passed me, then Joe. Joe asked me if I was OK when he passed me. Dirt Cheap #3 is the shortest of the Dirt Cheap races but packs a lot of up and down, rocks and roots into its just over 3 miles for sure! I was dripping wet with sweat when I got done.

I toweled off and changed my shirt before I headed over to MacGregor's. I sat next to Joe, Tom Butler and Jason McElwain while I ate their usual post-race salad and pasta buffet spread. Joe is an avid hiker. He has done the ADK46 in both the summer(!) and winter(!!), ADK46er link here. Well ... he brought a Shuttlefly book that he made up ... wow! I leafed briefly through the book just looking at the beautiful pictures. It would take a hour to do it justice. He said that he made it all off of the Shuttlefly website ... awesome!

Joe's book that he made off of Shuttlefly (should have taken it landscape)

This was my slowest Dirt Cheap #3 ... a refrain I have typed after most of my races this year. It was what it was. I am still out there though. I haven't run any trail in 2 months. Running trail is a different beast with its ups and downs rather than just running at the same pace. I was 109th out of 253, link here. My splits were: 11:13, 14:15, 15:35 and 12:26 over the last 0.26 mile.

Yes, I have to come to grips with the fact that I am getting older and slower. But ... does getting bit by a tick 2 months ago play into this? Should I go to the doctor? Most people would say yes and probably want to kick me for not going. Christine (I am sure .. if she reads this) is shaking her head in agreement and is waiting to kick me. I just don't like going to the doctor.

Thursday, 6/13/2019: rest day

3859 steps, 50/98 resting/peak HR, 6.11 hr sleep, 169 lbs, 1 floor climbed

Friday, 6/14/2019: run day

14296 steps, 50/154 resting/peak HR, 5.49 hr sleep, 170.2 lbs, 8 floor climbed.
Run: 5.2 miles (estimated), 45:00, 8:39 pace, 70F, 46% RH, 25  mph W wind, mostly cloudy.

The Medved 5K is on Sunday, Father's Day. So my plan was to run tonight and rest tomorrow. I wanted just 5 miles from Greece Arcadia High School. I got there just before 5 PM and headed out at a nice and easy pace. My left shin was a bit tight but it settled down quickly. But ... I accidentally paused my Garmin VA-HR when I stopped to look for traffic when I got to Island Cottage. I didn't notice it until I had run all the way out into the west wind on Janes Rd. Drat! I wanted to know how much slower I ran into the gusty west wind! I turned it back on as I ran back to GAHS. My pace was 8:23 but I had the wind at my back most of the way. My pace was estimated. Still ... I felt pretty good and had just the usual aches. So that's good.

Saturday, 6/15/2019

2400 steps, 48/114 resting/peak HR, no sleep data, 169.5 lbs, 10 floors climbed.

Our laundry hadn't been done in a month ... so the Saturday before Father's Day was dedicated to laundry. I did 6 loads of clothes (darks, tech, towels, whites, colors and dress shirts) and 3 loads of bedding. I found that I have a unique ability to lose socks. The peak was 3 socks at one point but the end total was 1 dress sock. I hope it will turn up ... or it may be just as lost as my US Passport from 2008.

Sunday, 6/2/2019 to Saturday, 6/8/2019 - McMullen Mile

I ran 4 times this week, 15.08 miles.
I took 59,451 steps this week according to my Pebble 2 HR (up to Monday) and Garmin Vivoactive HR (after Tuesday) smartwatch.

Sunday, 6/2/2019: 14762 steps during the day, 8.05 miles, 1:07:51, 8:26 pace, 131 avg HR, 162 avg cadence, 62F, 86% RH, 7 mph W wind, rain.

I was up a bit late at 6:27 AM. I puttered around a bit as I ate a pre-run bowl of cereal and banana. Well ... by the time I got around to heading out to run it had started to rain. Well ... I went running  anyways. I didn't run with my usual earbud in my left ear since it was raining. I wore shorts, an orange Moore Than A Race long sleeve tech shirt and orange Fleet Feet hat. I was a bit perturbed when I dropped my Pebble 2 HR smartwatch on the kitchen floor and cracked the screen but ... eBay says that my "new to me" Garmin Vivoactive HR smartwatch will arrive on Monday.

I set up a nice and steady pace and proceeded to get wet. It was a steady rain for about 2 miles and then tapered to sprinkles. I had wanted to run my 15K route but my left calf proceed to act up at mile 5 so I modified the route to 8 miles. I basically sucked it up and kept running ... whenever. My splits were: 8:48, 8:28, 8:27, 8:28, 8:25, 8:24, 8:12 and 8:17. I was drenched when I got home. I had programmed the coffee before I went out so I brought up a mug for Christine before I stripped and took a warm shower. I was a bit chilled.

I limped the rest of the day. A couple of older runners on Facebook saw my post about today's run and suggested that I should go to the doctor. Both have had knots in their calves before ... one was due a herniated disc and the other due to intermittent blood clots. Maybe I should go to the doctor's ... but do I have the time or motivation? Maybe I will and maybe I will just keep running on it. Who knows?

I got a call from my ex-wife about my daughter, Karen. She had a pain in her right side that radiated to her bad. So ... Christine and I were soon on the road to Palmyra to take her to the Rochester General Hospital ER. She had a blood test, urine test, chest X-Ray and CT scan. He was diagnosed with a kidney and UTI infection. Christine and I headed to Wendy's and then home while she was getting an IV since I needed to get to bed for work on Monday. Then Christine went back to take her home when she was discharged. She got back around 1 AM ... then I went to sleep.

Monday, 6/3/2019: 6128 steps during the day, rest day.

I got my "new-to-me" Garmin Vivoactive HR (VAHR) in the mail today. I bought it off of eBay for $70.

Back into the Garmin ecosystem ... Pebble 2 HR on the left (I dropped it the day before) and Garmin Vivoactive HR on the right

Its battery was almost dead so I charged it up before I did anything. I paired it up via Garmin Connect with my personal cell and ... was initially unimpressed. I couldn't accept, reject, nor see contact info on any phone calls. I didn't get Yahoo! mail notifications. Steps and heart info info were OK.

Tuesday, 6/4/2019: 8300 steps during the day, 44 bpm resting HR, 7.06 hr sleep, 4 stairs climbed, rest day.

I monkeyed around with my VAHR during the day. I took a 1.1 mile walk using the VAHR in walk mode after I got out of work, link here. I had wanted to do a track workout since I do have the McMullen Mile on Friday but I wanted to rest my left calf. It still has a knot in it that bothers my walking and running.

Wednesday, 6/5/2019:

5205 steps during the day, 45 bpm resting HR, 6.30 sleep, 3 stairs climbed

My VAHR didn't record any sleep data last night even though I wore it all night ... weird. It knew that I slept. Just not the amount of light and deep sleep.

I figured out that needed to install the Yahoo! app on my personal cell to get mail notifications. I get a lot of personal email so ... I don't know if that's a good or bad thing! I found out that you can look at all the Garmin Connect IQ apps at https://apps.garmin.com/en-US. I am trying to see if there any apps or widgets that handle phone calls.

No running tonight. I continued to rest my left calf. It sucks though ... I would have gotten nice and drenched if I had run after work.

Thursday, 6/6/2019

7030 steps during the day, 45 bpm resting HR, 7.31 hr sleep, 4 stairs climbed.

Friday, 6/7/2019

10090 steps during the day, 45 bpm resting HR, 147 bpm peak HR, 7:31 hr sleep, 4 stairs climbed.
1 run of 1.0 mile, 124 avg HR, 156 avg cadence, 78F, 28% RH, 6 mph N wind, sunny.
1 run of 1.03 mile, 141 avg HR, 167 avg cadence, 78F, 28% RH, 6 mph N wind, sunny.

Tonight's run was my seventh McMullen Mile. I never met Charlie McMullen but I shook the hand of his brother, Tim McMullen, tonight. Charlie was the 56th American runner to run a sub 4 minute mile according to a 2003 obituary in Track and Field News and West Side News article. It was also a fundraiser for Gary Radford who is in the midst of bicycling from Key West, Florida to the Prudhoe Bay, Alaska, link here. Tonight's venue was the St John Fisher College track. The race switches between this track and the nearby Nazerth College track every year.

My previous times: 2012 - 5:52, 2013 - 6:25, 2014 - 6:12, 2015 - 6:21, 2017 - 6:36 and 2018 - 6:34. It's a Genesee Valley Harrier's (GVH) event. You don't get too many chances to race a mile plus it's a Rochester Runner of the Year race so I signed up ... of course.

I got down to the SJFC track just before the first heat started at 6:15 PM. My heat, male runner between 5 and 8 minute mile pace was number six so I had a while to hang out. I talked with Bill Beyerbach and Prem Kumar. Bill hadn't done any speed work either like I hadn't so I didn't feel as bad. Prem Kumar had just come back from running across Haiti on Sunday and told me about it. He ran 8 out of 9 days starting at 4 AM except for the last day with a 12 AM start. He said that in the last 36 hours he ran 30 and 53 miles. Wow! But ... he didn't rest. He was on his third race in 4 days: the Corporate Challenge on Tuesday, the 585 Big Run on Wednesday and tonight's McMullen Mile. Oh ... he ran a mile PR tonight of 5:50.39. He's running in the 40-44 age group so he is a bit younger but still ... double WOW!

I got out for a really nice and easy 1 mile run at 8:58 pace, link here. I didn't know how my left calf would react. I had rested it since Sunday. It felt a bit weird but ... I came to race so I toed the line with about 21 other runners.

I started out easy and was a bit dismayed when everyone was ahead of me at the end of lap 1. Yes, I was dead last. Well ... my left calf felt OK so I picked up the pace. I picked off four runners before I got done with a 7:08.76. Bill ran a 6:16.35. I was 18th out of 22 runners in my heat, link here. I was 3rd out of 4 in my M 60-64 age group, link here.

Post race, before coughing

I was fine for a while after the race. Then I started coughing like last year (not as much though). I sucked in a lot of air during the race. I drank a lot of water but it didn't seem to help so I just coughed for a long while. I don't couch much after any other race that I can remember.

I left before the races were over. I should have stayed for the elite men's heat. The first two finishers, Omar Boulama and Robert Hurlbut, were separated by 0.65 seconds at 4:19.09 and 4:19:74. I had a bit of trouble getting home. Lake Shore Blvd was blocked at Culver Rd due to the Pine Wood Derby. So I took a detour down Culver Rd, onto Titus Ave, Hudson Ave, Cooper Ave and Thomas Ave to the O'Rorke Bridge. But ... the O'Rorke Bridge was stuck open. I waited for a while until I bugged out down St Paul Blvd to the Route 104 bridge and then up Lake Ave. There was a lot of traffic when I get down to the other side of the O'Rorke Bridge but all I had to do was to make a left onto the Lake Shore Parkway. Boom ... Greenleaf Rd and home.

Saturday, 6/8/2019

7936 steps during the day, 5 stairs climbed, 46 bpm avg HR, 143 bpm peak HR, 8:03 hr sleep.
1 run of 5.05 miles, 43:30, 8:36 pace, 138 avg HR, 159 avg cadence, 77F, 10 mph N wind, mostly sunny.

I was up around 7:30 AM which is late for me. I puttered around a LOT before I finally realized that I would feel like a slug if I didn't get out. It was after noon when I got out so I put some ice cubes in my water bottle before I headed out. I set up a really easy pace. I chose my Out to the Pier route. There were a lot of people out out on the beach. Some were in bikinis (I'm not dead yet). The water was a bit choppy and washed over the pier so I got my feet a bit wet. I could feel my left calf starting to act up so I cut my route short by cutting through the fence on the LOSP trail and into the Greenleaf Meadow complex.

Other athletes chose other ways to get out there. There was the Albion Strawberry Festival 5K/8K Race out in Albion, the Ontario Summit Trail Half and Full Marathon and the Tour de Cure Bicycle Ride. So there was something for everyone: road, trail and bicycle.