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

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

Sunday, 11/24/2019

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

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

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

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

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

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

Thursday, 11/28/2019

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

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

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

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

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

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

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

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

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

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

Friday, 11/29/2019

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

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

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

Saturday, 11/30/2019

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

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

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

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

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

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

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

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

Sunday, 11/17/2019

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sunday, 11/10/2019

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

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

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

Monday, 11/11/2019

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

Tuesday, 11/12/2019

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

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

Wednesday, 11/13/2019

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

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

Thursday, 11/14/2019

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

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

Friday, 11/15/2019

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

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

Saturday, 11/16/2019

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

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

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

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

Sunday, 11/3/2019

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

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

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

Monday, 11/4/2019

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

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

Tuesday, 11/5/2019

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

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

Wednesday, 11/6/2019

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

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

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

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

Thursday, 11/7/2019

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

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

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

Friday, 11/8/2019

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

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

Saturday, 11/9/2019

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

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

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