Sunday, 9/29/2019 to Saturday, 10/5/2019 - Heather Boyum 5K

I ran 6 times this week, 29.33 miles
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 79,697 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/29/2019

14026 steps, 46/155 resting/peak HR, 7:53 hr sleep, 169.7 lbs, 32 floors climbed
run #1: 0.26 mile, 2:21, 9:14 pace, 120 avg HR, 151 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy.
run #2: 2.86 mile, 25:47, 9:00 pace, 146 avg HR, 159 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy
run #3: 2,25 mile, 23:48, 10:34 pace, 126 avg HR, 150 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy

Today's race was my sixth Heather Boyum 5K out in Center Park in Fairport. It's a race that celebrates the life of Heather Boyum who was killed by 2 intoxicated driver in 2012,links here, here and obituary here. The Heather Frazer Boyum Iron Angel Memorial Foundation, Inc sponsors a benefit race.

The Heather Boyum 5K is a 5K-ish trail race set on the rolling grass and hills in and around Center Park. My previous times: 2013 - 23:02, 2014 - 22:54, 2015 - 23:15, 2017 - 24:43 and 2018 - 26:32.

I got up around 6:30 AM and puttered around a bit. I had my usual pre-race cereal. The milk was slightly off so I dumped it after I ate my cereal. I didn't have any ill effects but it's better to be safe than sorry.

I got started a bit late and got out to the race venue around 8:20 AM. Still ... I had plenty of time before the race start at 9 AM to get my race bib. This year they gave out a cloth bag and water bottle. I took a itty-bitty warm up run of 0.26 mile before the race start. I talked with Prem Kumar and Bill Murphy for a bit before the race. And .... we were off!

One of the signs from CardMyYard.com

I settled into a nice and steady trail pace. The race was short so it was just run, catch who I could, try not to get passed, don't fall on the wet grass, run up the one long hill, keep going and get it done. I was happy that I broke 26 minutes and ran faster than last year. Oh ... I had an Irish Setter dog run up to me and lick me repeatedly before its owner called it off. You can see it in the pace portion of my Garmin data at 14:26 to 14:43 ... no worries.

More pics of the signs

I did OK. I was 45th out of 193 and 4th out of 9 in my M 60-64 age group, link here. My splits were: 8:59, 9:02 and 8:25 over the last 0.86 mile. I even went out for a slow cool down run of 2.25 mile at 10:34 pace, link here.

Then I went out to see my daughter, Karen, in Palmyra. We visited for a bit and I took out her cardboard recycling before I headed back to Rochester.

Monday, 9/30/2019

4847 steps, 48/96 resting/peak HR, 7:33 hr sleep, 171.3 lbs, 3 floors climbed

I had wanted to get out a last run in September but ... Christine had supper ready with 5 minutes so I stayed put and called it a day.

It's the end of September so .... it's stat time!
 I ran 15 times for 79.21 miles, 5.28 miles/run.
 I biked once (a rarity) for 15.05 miles.
 I ran 3 races:
 9/6 Dirt Cheap #6, 4.87 miles, 53:21, 10:57 pace, 96th out of 186, 3rd out of 7 in my M 60-64 age group
 9/22 Rochester Half, 13.25 miles, 2:02:37, 9:21 pace, 286th out 1095, 4th out of 26 in my M 60-64 age group
 9/29 Heather Boyum 5K, 2.86 miles, 25:47, 9:00 pace, 45th out of 293, 4th out of 9 in my M 60-64 age group
 I have run 145 times for 743.20 miles, 5.15 miles/run so far in 2019.
 I took 244,077 steps in September and 2,395,436 steps so far in 2019.

Tuesday, 10/1/2019

13481 steps, 48/141 resting/peak HR, 7:31 hr sleep, 173.2 lbs, 11 floors climbed
run: 4.75 miles, 42:09, 8:52 pace, 134 avg HR, 157 avg cadence, 83F to 70F, 53% RH, 15 mph W wind gusting to 22 mph, overcast with misty rain

Well ... it was Tuesday so I ran. The weather when I started was unreasonably warm for October 1st. The high for Rochester was 88F which was 2F above a record for this day set way back in 1877. It seemed to be over 80F when I started. A strong cold front was forecast to come through. Come through it did ... right about when I got done. It got windy and started to spit rain. I could really feel the wind when I started back from the pier and the rain started to come down when I got near the hole in the fence on the LOSP trail. Taking this shortcut cuts about 0.5 mile off this route ... and I took it. It was getting pretty windy and I wanted to get home and safe. I was stretching by the front door when I felt the air get suddenly colder! It was kind of fun ... a 62 year old runner out in the elements marveling at the weather! Anyway ... my splits were: 8:47, 8:36, 8:58, 9:01 and 8:58 over the last 0.75 mile.

Wednesday, 10/2/2019

6293 steps, 47/97 resting/peak HR, 7:29 hr sleep, 172.3 lbs, 5 floors climbed

Thursday, 10/3/2019

17121 steps, 46/143 resting/peak HR, 7:17 hr sleep, 173.4 lbs, 4 floors climed
run: 8.15 miles, 1:09:52, 8:34 pace, 136 avg HR, 158 avg cadence,

It was Thursday so I ran. I wanted a bit longer run so I ran my 8 mile route from Greece Arcadia High School. My earbud was still in 3 pieces after it had fallen on the floor. I had neglected to take the time to put them back together so I ran without music. I struck up a nice and slightly harder than usual pace. It was overcast and a lot cooler than Tuesday. I wore a long sleeve tech and hiked up the sleeves after 2 miles. There was a drizzle up within 1/4 mile of the lake as I ran along Edgemere Drive. I was a bit wet when I got done. The miles clicked off and I had no issues with any joints or muscles. My splits were: 8:21, 8:29, 8:38, 8:31, 8:39, 8:36, 8:40, 8:41 and 8:16 over the last 0.15 mile.

Friday, 10/4/2019

6371 steps, 45/93 resting/peak HR, 7:09 hr sleep, 172.2 lbs, 5 floors climbed

Saturday, 10/5/2019

17558 steps, 47/140 resting/peak HR, 7:38 hr sleep, 171.6 lbs, floors climbed
run: 11.06 miles, 1:36:55, 8:46 pace, 132 avg HR, 158 avg cadence, 40F, 61% RH, 3 mph E wind, sunny

It was a bit chilly so I hemmed and hawed a bit with my clothing choice. I initially thought of my Brooks pants and a long/short sleeve combo, light gloves and beanie. My MP3 player was low battery so I waited so I could charge it for a bit. I was a bit warm in the townhouse so I took off my short sleeve tech and changed to shorts. I got out and was pretty comfortable once I warmed up. I wanted 11 miles so I chose my "Out to Lowden Point Rd" route. I don't particularly like out and back routes but I made do. I kept up a steady pace with a tiny stop to take in a gulp of Hammer Gel at mile 4.75. My splits were: 8:39, 8:49, 8:29, 8:51, 9:00, 8:55, 8:51, 8:33, 8:56, 8:44 and 8:36.

Sunday, 9/22/2019 - Rochester Half

23163 steps, 46/150 resting/peak HR, 7:59 hr sleep, 38 floors climbed
run: 13.25 miles, 2:02:50, 9:17 pace, 134 avg HR, 151 avg cadence, 68F, 81% RH, 8 mph SW wind, mostly cloudy (thankfully)

Well ... my fifth Rochester Half was on trap this morning. My previous times were: 2014 - 1:43:40, 2015 - 1:48:21, 2017 - 1:48:07 and 2018 - 1:47:28. I ran the Rochester Marathon in 2016 - 4:30:42. The Course map here, USATF certified map here and elevation guide here (also below).

The Rochester Half course is not the flattest ...

Some foreshadowing ... this year would be no different than my last two half marathons in 2019 ... a new slowest time. 2019 had not been my best running year (that would be 2012 when I was a bit younger and faster). It's tough to run in the now and accept the times that I run when I remember running faster. It's something that I have to accept though.

I was up around 5:20 AM. My alarm was set to 5:15 AM but was set to silent. Luckily I woke up in the darkness and thought to check my watch. I heard the cuckoo alarm of my darling wife, Christine, around 5:30 AM. She snoozed for another 20 minutes before she got up. She volunteered to be the road marshal at the corner of Thomas Ave and Mt Airy Drive and wanted to be there at 7 AM. We both got ready quietly. My small gym bag dropped on the kitchen floor and spilled its contents just before I left. I thought I put everything back in it  ... I thought.

I left for the finish at Frontier Field at 6:23 AM. I caught more than my share of red lights but arrived around 6:40 AM. Then ... I found that I had left my water bottle at home on the kitchen counter. Arrgghh!! But ... what was I to do? I would have to survive with water from the aid stations. I had done it before. Today's forecast of heat and humidity did make me slightly nervous. I didn't go out for a warm up run since I didn't want to get thirsty.

The obligatory race start arch shot

I lined up next to Andy Ciaio like I have done so many times before. He said that he just wanted to finish and I told him that I wanted to finish under 2 hours. And .... we were off! I ran with him for about 5 yards ... and then he was gone. He finished in 1:53:53.

I got up to a nice and easy race pace. I had no trouble for the first 5 miles. My 5K time was 26:08, 8:26 pace ... not bad. Then it was onto the boardwalk in Turning Point Park just before Mile 4.

Barb Boutillier of Fleet Feet Rochester took many pictures on the boardwalk ... one was of me and one of the long line of runners while 2 swans looked on

I remember seeing a guy on the O'Rorke Bridge singing while playing a guitar and stepping with his feet to drum a drum and cymbal. He seemed quite talented and coordinated.

Tom Butler took this picture just before I headed over the O'Rorke Bridge at mile 5

I walked up most of the Thomas Ave hill and had one of my Power Bar Hydro gels. I had a bit of difficulty opening it. It was very much like water and went down well. I noted that my shirt was drenched with sweat. My 10K time was 55:08, 8:54 pace (2nd 5K was 29:00, 9:21 pace). Christine gave me some water and a kiss when I saw her at the mile 6.5 mark. She said I looked great ... I didn't feel that great but ran on.

John Brind'Amour took this at St Paul St and Titus Ave

I think my pace improved for a couple of miles. Then ... my earbud fell out and broke open on St Paul St around mile 8. I stopped and tried to fix it. I had done this quite easily when it had fallen a few days ago and split out its battery. I fixed it in like 10 seconds. This time it was the earbud in three pieces ... I tried for a few minutes, gave up, stuffed it into my Zipster and ran on. I should have scooped it up and just ran onward.

I ran the last 5 miles old school ... no music. Just a run and his thoughts. I have only run with an earbud and music for about a year or two. Long runs just got so boring without music. I really need to put different MP3s into my MP3 player though.

UPDATE: It took ten minutes with a flashlight and magnifying glass the next day to figure out how to put it back together. Now it's talking in Chinese when it powers on and off (a Google search should help with that ... or finding the instructions). Lesson learned ... scoop it up, tuck it away and keep running!

My broken earbud and MP3 player. I wear the earbud in my left ear and tuck the MP3 player in either my water bottle or Zipster.

I think I had my second Power Bar Hydro gel just before the 15K mark. I passed the 15K timing strip in 1:25:06, 9:14 pace (3rd 5K in 29:58, 9:40 pace). I took a leak at a porta-potty when I got off the pedestrian bridge at mile 10. I probably didn't need to but my 62 year old bladder told me to "just do it", lol.

Barb Boutillier of Fleet Feet Rochester took this on the Pedestrian Bridge

I walked up most of the Brewster St hill at mile 11. I looked at my watch and figured that I wouldn't break 2 hours. I resolved to run without stopping the rest of the way ... and I did. I could see the finish arch from the Pont de Rennes Bridge. Slowly I got there. I decided to race to the line with a guy who appeared to be in my age group (I beat him and he was actually 66).. I did a close look at my Garmin data and found that I crossed the line at 2:02:49 at a 5:43 pace sprint. And ... done! I ran the last 3.8 (actually 3.95 miles) in 37:31,  9:05 pace.

I forgot to turn off my Garmin for about a minute after I crossed the finish line. I used Garmin's new Trim Activity feature to adjust the embedded link above. It's really a neat feature that Garmin had needed for a long time (or maybe I didn't know about it), link here.

I found that my personal cell was dead (along with my RoadID eCrumb when I started). I walked out to the 2018 Cruze to retrieve my Ricoh cell so I could post on Facebook that I had finished in case my kids were virtually stalking me. I also married up the final piece of the 2019 4 Season Challenge medal to the other 3 that I had acquired this year. It's always nice to see them all put together!

The usual post race selfie and my fifth 4 Season Challenge medals (I have done 4 52.4 and 1 65.5)

I didn't get this 4 Season Challenge M 60-64 Age Group award until weeks later ... it looks pretty nice!

I walked around a bit. I had a very nice Berry yogurt ice cream bar from Perry's Ice Cream and an ice cold chocolate milk.along with a piece of pizza and bag of Fritos. All went down real well.

The Perry's Ice Cream vendors & their delicious Raspberry Watermelon or Berry Grape Frozen Yogurt bars (the Raspberry Watermelon was delicious)

Refueling with Chocolate Milk and American Daily girls

I called Christine and told her that I didn't need her to come down to Frontier Field when she got done with her shift at 10:30 AM. She told me that she had enjoyed volunteering and that the people along Thomas Ave were very friendly. I drove straight home and got there before her. A couple mugs of coffee soon ensued.

I felt pretty good afterwards. I did OK but not so much up to what I wanted to run. It was my 2nd slowest half marathon of the 37 road half marathons that I have run. I was 283rd out of 1083, link here. I was 4th out of 26 in my M 60-64 age group, link here. The 3rd place guy was 3:07 minutes ahead so I might have been 3rd and placed in my age group if I hadn't messed around with my broken earbud. My 5K splits were: 5K - 26:08, 8:16 pace; 10K - 55:08, 8:54 pace (2nd 5K - 29:00, 9:21 pace); 15K - 1:25:07, 9:09 pace (3rd 5K - 29:59, 9:40 pace); last 3.8 miles - 37:43, 9:56 pace ... so I started fast and got slower. My mile splits were: 1 - 8:16, 2 - 8:13, 3 - 8:28, 4 - 8:16, 5 - 9:06, 6 - 10:15, 7 - 9:01, 8 - 9:34, 9 - 8:50, 10 - 9:37, 11 - 9:35, 12 - 10:55, 13 - 8:48 and 10:40 over the last 0.25 mile (with one minute of walking). I was 1st out of 3 in the 4 Season Challenge 52.4 M 60-64 age group, link here. There were 253 finishers in the Rochester Marathon, link here.

The race got to be a blur while I was running. I remember some things ... a sign that said "Exercise? I thought you said Extra Fries!", another that said "Faster! Faster! Don't Stop! That's What She Said!", another on Brewster Hill that said "Make this Hill your Bitch!".

So ... another Rochester Half in the books. I still run and race ... today was not that day when I stop. "Just one foot in front of the other ... and repeat until I'm done." ... words to live by.

Monday, 9/23/2019 to Saturday, 9/28/2019

I ran 2 times in 6 days, 12.3 miles
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 48,782 steps in 6 days according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Monday, 9/23/2019

4050 steps, 48/87 resting/peak HR, 7:39 hr sleep, 173.0 lbs, 2 floors climbed

Tuesday, 9/24/2019

7556 steps, 49/95 resting/peak HR, 7:28 hr sleep, 175.3 lbs, 3 floors climbed

I guess ribs and beans for supper last night caused me to gain 2.5 pounds in one day. So good ... so bad for your waist line I guess!

Wednesday, 9/25/2019

13852 steps, 45/145 resting/peak HR, 7:18 hr sleep, 173.0 lbs, 5 floors climbed
run: 5.05 miles, 44:42, 8:51 pace, 135 avg HR, 157 avg cadence, 78F, 49% RH, 13 mph WSW wind, mostly sunny

The weight was back down 2.5 pounds from Tuesday. I weigh myself even before coffee in the morning so it wasn't from tonight's run. Weird.

I got out a hour early from work and took to the road from Greece Arcadia High School. I thought about a 7.25 mile route but I turned right instead of left to make it a 5.05 mile route. My legs felt heavy as I fought the run all the way up Janes Rd. Just getting it done ... the story of my running in 2019. My splits were: 8:27, 8:45, 8:55, 8:47 and 9:19.

Thursday, 9/26/2019

5577 steps, 44/114 resting/peak HR, 7:39 hr sleep, 172.1 lbs, 5 floors climbed

It was weird to go straight home after work but I managed. I plan on running Friday night and resting on Saturday before the Heather Boyum 5K on Sunday morning. Some housework might get done on Saturday morning.

Friday, 9/27/2019

16346 steps, 43/147 resting/peak HR, 7:46 hr sleep, 171.3 lbs, 8 floors climbed
run: 7.25 miles, 1:03:24, 8:44 pace, 139 avg HR, 157 avg cadence, 72F, 32% RH, 8 mph SSE wind, sunny

I got out a bit early and got in a 7.25 mile run from Greece Arcadia High School. I struck up a nice and steady pace. That lasted until I ran out of energy around mile 5. I lapsed into a run/walk for a bit before I sucked it up and slowly ran the last mile. The first 5 miles were good ... the other 2.5 miles not so much. My splits were: 8:11, 8:28, 8:40, 8:38, 8:45, 9:22, 9:03  and 9:01 over the last 0.25 mile.

Saturday, 9/29/2019

1401 steps, 46/114 resting/peak HR, 5:59 hr sleep, 170.3 lbs, 6 floors climbed

Just a restful Saturday. I did mange to sweep and mop the kitchen and bathroom floors. They crossed the threshold of being tolerably dirty to being too dirty so they had to be dealt with, lol!

Sunday, 9/15/2019 to Saturday, 9/21/2019

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).

I ran 2 times this week, 15.1 miles
I rode once this week, 15.05 miles.
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 49,700 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/15/2019

16312 steps, 48/145 resting/peak HR, 8.04 hr sleep, 172.6 lbs, 16 floors climbed
run: 10.05 miles, 1:29:05, 8:52 pace, 132 avg HR, 160 avg cadence, 59F, 90% RH, 5 mph SW wind, overcast

I wanted 10 miles. I made sure that I applied Body Glide in 4 particular areas before I left the townhouse. I leave it to the reader to figure where a guy would apply Body Glide, lol! I started at Herrema's so I could run most of the Rochester Half course. I had a weird thought just I started out ... "This will be my last run at age 61." and it was. I set a nice and steady pace as I lumbered up Thomas Ave ... a bit of a rude awakening. I should have taken a flask of Hammer Gel but ... I forgot. Up Thomas Ave, up St Paul St to the Cornell Cooperative Extension center. I slowed down a bit once I went over the Genesee River pedestrian bridge. Then it was down Lake Ave past the cemeteries to the Genesee Riverway Trail to Turning Point Park and the boardwalk. Then back up Petten St to River St over the O'Rorke Bridge to Herrema's. I had to run around the plaza twice to get up to 10.05 miles but I wanted 10. Boom ... done. I did a bit of grocery shopping at Herrema's. My splits were: 9:10, 8:30, 8:43, 8:54, 9:12, 8:37, 8:34, 8:38, 9:25 and 8:54.

A couple of mugs of coffee along with a fruit ring pastry soon ensued while Christine and I lounged around in the bedroom. Then ... we watched the Buffalo Bills play the New York Giants down in New Jersey. The score was ... 0-7, 7-7, 14-7, 21-7, 21-14 and 28-14. So ... the Bills are now 2-0 and have a perfect record after the other NY teams that actually play in NJ. Nice! Yahoo! Sports link here and ESPN link here.

Monday, 9/16/2019

1150 steps, 49/124 resting/peak HR, 8.02 hr sleep, 172.0 lbs, 1 floor climbed
bike: 15.05 miles, 1:08:19, 13.2 avg mph, 19.3 mph peak, 106 avg HR, 71F, 51% RH, 7 mph ENE wind, mostly sunny

Well ... today was my 62nd birthday. I celebrated by taking the day off. What to do? Well ... sleep in until 7 AM, lounge around, have lunch around noon, get out for my first bike ride of 2019 (or first bike ride at age 62), have leftovers for supper and watch America Ninja Warrior. Nothing too exciting.

Tuesday, 9/17/2019

8602 steps, 48/104 resting/peak HR, 6.18 hr sleep, 173.1 lbs, 3 floors climbed

I thought about running, I had my running gear in the '18 Cruze but I was very tired so I just went home, ate and went to bed at 8:32 PM. Yes, the earliest I have gone to bed in many a year but I was exhausted for some reason.

Wednesday, 9/18/2019

12621 steps, 48/146 resting/peak HR, 5.43 hr sleep (off by 3 hours!), 172.8 lbs, 4 floors climbed
run: 5.05 miles, 43:30,.8:37 pace, 134 avg HR, 158 avg cadence, 64F, 53% RH, calm, sunny

I thought about 8 miles, then 7.25 miles ... ran for 5 miles instead. The Rochester Half is looming up on Sunday so I didn't want to go too long. I did push the pace a little bit. I thought I was going faster but it was what it was. I guess I am faster in my own mind, lol. So ... just an out and back 5 miles from Greece Arcadia High School. My splits were: 8:38, 8:27, 8:41, 8:38 and 8:41. I will be happy to run this pace for the Rochester Half ... we will see.

Thursday, 9/19/2019

4422 steps, 45/108 resting/peak HR, 172.3 lbs

Friday, 9/20/2019

5344 steps, 47/94 resting/peak HR, 6.56 hr sleep, 172.9 lbs

I thought about a run but I'll save for Sunday. The forecast is 68F and humid at the start. Then it will warm up to mid 80s by noon. There are already warnings about hydration, overheating and proper nutrition.

Saturday, 9/21/2019

1382 steps, 46/91 resting/peak HR, 7.25 hr sleep, 174.0 lbs, 3 floors climbed

I headed down to Fleet Feet Armory to pick up my race tech shirt and bib. The 2019 Rochester Marathon tech shirt is a yellow long sleeve. It should be very useful this winter. I also picked up 2 Power Bar Hydro gel packet  ... along with a free donut from the Balega salesguy along with a clappy hands and number 1 sign from the Brooks salesgirl.

I thought about taking a run up to Cobbs Hill but it was getting hot and humid so I thought better of it and just went home. I was in bed by 9 PM ... the Rochester Half tomorrow!

Sunday, 9/8/2019 to Saturday, 9/14/2019

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).

I ran 2 times this week, 12.31 miles ... still better than none or one run, I guess.
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 59,8181 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/8/2019

3073 steps, 50/96 resting/peak HR, 5.49 hr sleep, 171.9 lbs, 7 floors climbed

I hadn't seen my kids for a bit so Christine and I headed east to see as many as I could. My oldest son, Michael, was super depressed and didn't want to see anyone. We saw my daughter, Karen, in Palmyra for a nice visit. Then I texted my youngest son, David, to arrange a visit in Geneva.

We got there early and parked in the parking lot of the Ramada on the shore of Seneca Lake. We thought he was walking down from his apartment on North Main St so we waited. We listened to the radio as the Buffalo Bills completed a comeback from 0-16 midway in the 3rd quarter to win 17-16 against the NY Jets, links here and here. Wow!

View of the Ramada from Long Pier

Distances to some various places named Geneva

Well ... he meant he and his girlfriend, Tati, were walking down to the Bella's Silician Ristorante. We cleared that u with a real phone conversation (gasp!), met up and sat down to eat a delicious Italian meal. Well ... it turned out that had been A Cappella Sunday concert at the Smith Center for the Arts across the street.

My chicken parm ... it served as Tuesday lunch too!

The program

Some of the groups had decided to dine at Bella's and ... decided to take turns singing! It was so cool!

David & Tati

Monday, 9/9/2019

7699 steps, 47/95 resting/peak HR, 6.32 hr sleep, 172.9 lbs, 6 floors climbed

Well ... I thought about running but I knew that I would be super busy after a week off from Ricoh so I just came home. My lovely wife, Christine, cooked up a nice roaster chicken, baked potato and mixed vegetables for supper. Mmm!

Tuesday, 9/10/2019

9160 steps, 49/93 resting/peak HR, 6.17 hr sleep, 173.2 lbs, 7 floors climbed

A printer was down with a service code so I stayed after I punched out to get it back up and running so that I didn't have to do it first thing on Wednesday. I should have gone out for a short run after I got home ... I was cranky the rest of the night. I busied myself by doing 3 loads of laundry. What fun that was ... not!

Wednesday, 9/11/2019

14161 steps, 49/146 resting/peak HR, 6.53 hr sleep, 172.8 lbs, 5 floors climbed
run: 5.06 miles, 44:54, 8:53 pace, 139 avg HR, 155 avg cadence, 78F, 64% RH, 5 mph SW wind, mostly sunny

Well ... out for a run on a cool September day? Not! I wanted 7.5 miles but it was hot and humid so ... I melted at mile 3.5 on Janes Rd. I ran/walk the rest of the way for 5.06 miles. I was drenched and went straight into a cool shower when I got home. I still would like to get in 7.5 miles on Friday and over 10 miles on Sunday so I can say that I am minimally prepared for the Rochester Half on 9/22. My splits were: 8:21, 8:37, 8:35, 9:06 and 9:48.

Thursday, 9/12/2019

6395 steps, 48/86 resting/peak HR, 7.13 hr sleep (off by 30 minutes since I was away at 5:15 AM), 171.8 lbs, 3 floors climbed

My regularly scheduled Thursday run was pushed to Friday so ... I just came home. I resolve to run 7.5 miles on Friday. We shall see ...

Friday, 9/13/2019

18176 steps, 45/145 resting/peak HR, 7.08 hr sleep, 173.3 lbs, 22 floors climbed
run: 7.25 miles, 1:03:10, 8:43 pace, 138 avg HR, 159 avg cadence, 66F, 64% RH, 14 mph ENE wind, overcast

I wanted 7 miles. I headed up to Greece Arcadia High School after work. I stretched and got up at a nice and steady pace just after 5 PM. The wind was weird coming out of the east so I had it in my mind coming back on Janes Rd. I thought about turning right and heading back when I got back to Island Cottage but I turned left instead. Onward. I found that I should have applied Body Glide to my groin after mile 5 ... TMI but it did really sting. I almost never have a problem in that area. It's usually my nipples ... more TMI. But that's what happened and probably why I slowed down over the last 2 miles. My splits were: 8:16, 8:26, 8:31, 8:43, 8:30, 9:07, 9:06 and 9:26 over the last 0.25 mile

Saturday, 9/14/2019

1154 steps, 48/79 resting/peak HR, 7.17 r sleep, 171.3 lbs, 6 floors climbed

Normally today would be a running day ... but not today. I am going to avoid running 2 days in a row for a while. So ... a rest day on a Saturday. Astrange concept to be sure.

Saturday, 9/1/2019 to Saturday, 9/7/2019 - Dirt Cheap #6

I ran 5 times this week, 21.87 miles.
I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 43,741 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 9/1/2019

8140 steps, 39/144 resting/peak HR, 7.46 hr sleep, 170.2 lbs, 2 floors climbed
run: 4.75 miles, 41:13, 8:40 pace, 137 avg HR, 159 avg cadence, 59F, 72% RH, 5 mph SE wind, overcast

I decided to go for back to back runs ... what could go wrong? Well ... nothing as it turned out. I went out for a shorter version of my "Out to the pier" route through a hole in the fence to the LOSP trail. I struck a nice and easy ... half expecting the foot of pain or an ache to surface. But ... it didn't. Not even afterward. My splits were: 8:55, 8:22, 8:34, 8:59 and 8:28 over the last 0.75 mile.

Well ... maybe my left IT band is healing. I am stretching before and after each run. I probably should stretch out more than I do. Maybe I should join a gym and actually do strength training! Maybe ... this winter.

Monday, 9/2/2019

223 steps, 47/84 resting/peak HR, 9.44 hr sleep (off by about 2 hours), 170.1 lbs, 1 floors climbed

Tuesday, 9/3/2019

1050 steps, 45/88 resting/peak HR, 8.08 hr sleep, 172.7 lbs, 4 floors climbed

Wednesday, 9/4/2019

10579 steps, 51/148 resting/peak HR, 9.04 hr sleep, 171.9 lbs, 40 floors climbed
run #1: 0.25 mile, 2:35, 10:11 pace, 123 avg HR, 149 avg cadence, 74F, 65% RH, 7 mph SE wind, overcast
run #2: 4.87 miles, 54:21, 10:57 pace, 140 avg HR, 148 avg cadence, 74F, 65% RH, 7 mph SE wind, overcast

Tonight's race was Dirt Cheap #6, the last race of the 6 in the Dirt Cheap Trail Series. My wife, Christine, had suggested earlier in the day that maybe I should concentrate on the Rochester Half in 2.5 weeks but I told her that I'll be careful. I have been on vacation all week so I had all day to get ready. But ... I made three trips back into the townhouse (psoriasis lotion for my right elbow, spare road shoes and after race jacket) before I left at 4:58 PM. There was a lot of traffic on Clover St but I made it out to the Beach parking lot of Mendon Ponds Park by 5:40 PM. I pinned on my bib and waited a bit before I made it out for a wee 0.25 warm up run, link here.

Ellen gave the usual pre-race instructions: don't litter, follow the pink flags and don't follow the runner in front of you. And ... we were off. I got up to a real easy and steady trail pace as I let the faster runners ahead of me. My plan was ... nice and easy, stay upright and survive. I knew that there was a big difference between road running and trail running ... and there was tonight. The ups and downs of trail running can really wear you down ... and it did. There was a section about 2 miles in where there wasn't a pink flags for a few hundred yards and I turned around to find the last flag before I turned around. Well ... everyone was continuing onward so I turned around and did too. Then there was another section near the end after 4 miles where I kind of knew I was off the trail but I continued on because I sort of knew that the pink flags would come back to the trail I was on ... and they did. So it was all good ... what happens on the trail stays on the trail. I was kind of back where I was before I had backtracked 2 miles before. The trail was flat so I pushed the pace a bit to pass a few runners. I could hear Ellen announcing runners at the finish so I knew that I was close ... single track ... don't trip ... pass one runner ... can't pass Frank Colavechhia ... done!

Post DC #6 selfie ... dripping!

I had a swig of water and a couple pieces of pizza. Mmm! I talked to Joe Ciecierega for a bit before I left to go home. I took a shower as soon as I got home to wash the mud off of me. I accomplished my mission ... I stayed upright and didn't get hurt. It's all good!

I did OK, My splits were: 9:52, 12:49, 11:52, 10:06 and 9:53 over the last 0.87 mile. I was 96th out of 196, link here. I did notice that I was 5 seconds behind Frank Colavechhia who was second in our M 60-64 AG and the guy who I passed in the chute was fourth. So ... second, third and fourth ... boom! The 1st place guy was 6 minutes ahead though. I completed 4 races of 6 in the Dirt Cheap Trail Race series so I qualified to place 3rd out of 7 in my M 60-64 age group, link here.

Thursday, 9/5/2019

2185 steps, 51/102 resting/peak HR, 7.35 hrs sleep, 171.5 lbs, 1 floor climbed

Today was a tenth anniversary ... let us delve into the past. Ten years ago today I ran the Summerfest 10K, showered and then drove out to Cleveland OH to see a long lost girlfriend, Christine Wisniewski Ligas. She had reached out to me on Facebook 9 days before ... which led to phone calls and then a date over Labor Day weekend. Trust me ... I thought about turning around when I reached the OH/PA border on I-90. But ... I drove onward. I kissed her on the bottom of the stairs to her apartment ... then on the top of the stairs. Sparks flew ... again! She moved to Rochester in November 2009. We got engaged in front of the Stewart Lodge at Mendon Ponds Park after I ran the Summerfest 12K (and she walked the Summerfest 5K) on 9/3/2011. We got married on 11/30/2012 at the Rochester City Hall. She's now Christine Wisniewski DeWeaver.

How was Christine, a borne and bred Polish girl from Cleveland OH, a long lost girlfriend in the first place? Well ... I decided to go to Case Western Reserve University in Cleveland OH after I graduated Newark High School in 1975. I pledged and entered the Phi Kappa Theta fraternity in the spring of 1976. There was a scarcity of women at CWRU so we imported women from neighboring colleges to our parties. One night in February 1977 Christine and some other girls from Ursuline College in Pepper Pike OH decided to come down to a frat party. I was tending bar and made her a Tequila Sunrise. There might have been more Tequila than Sunrise ... but that's another story. I offered her a house tour. Sparks flew! We went out for about a year before we broke up. We did think of eloping before we broke up though ... there is a story there too. Distance and her parents did work against us. We both eventually got married (actually within a week of each other without knowing it) and got divorced. Her marriage lasted 11 years and mine lasted 28 years. So ... we got back together after roughly 31 years and have been going strong for 10 years now.

I had a full rack of ribs and Christine had a chicken sandwich

We went out to the Original Charbroil House restaurant on Island Cottage to celebrate. The Char is our go-to place to eat out. It's close by and the food is always good.

Friday, 9/562019

11086 steps, 50/143 resting/peak HR, 7.14 hrs sleep, 4 floors climbed
run: 6.25 miles, 55:37, 8:54 pace, 137 avg HR, 158 avg cadence, 54F, 73% RH, 3 mph SW wind, sunny

I got out at 9 AM. My plan was push up to a 10K at a nice and steady pace. Mission accomplished with no aches or pains. Slow progress, I guess. My splits were: 8:42, 8:58, 8:43, 9:02, 8:57, 9:06 and 8:43 over the last 0.25 mile.

I managed to get up the gumption to put together another plastic shelving unit that I bought at BJ's. I also took out some empty boxes that have been gathering dust. There is tons more to do though. Sometimes gumption is in short supply when it comes to going through box upon box of old stuff..

Saturday, 9/7/2019

10478 steps, 47/138 resting/peak HR, 7.03 hr sleep, 172.6 lbs, 4 floors climbed
run: 4.75 miles, 42:22, 8:55 pace, 130 avg HR, 157 avg cadence, 57F, 84% RH, 8 mph W wind, mostly sunny

I didn't plan on running but ... I thought "Why not?" So ... I did. I didn't push to a 10K. Just a short "Out to the pier" route of 4.75 miles. I set up my usual nice and steady pace. There weren't too many people out on the pier or on the boardwalk around the beach in Ontario Beach Park. A group of children started to walk across my path just before I left the OBP and the adult who was watching them called out "Watch out for Mr. DeWeaver". I didn't know him but he knew me. I took a picture of a historic sign on Greenleaf Rd that I just noticed.

The road I live on is named for a woman who worked for women's right to vote

My new normal for runs is stretching before and after. It seems to help. I might not stretch after races though but I probably should anyway. My splits were: 9:01, 8:48, 9:08, 9:03 and 8:48 over the last 0.75 mile.