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

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

Sunday, 12/29/2019

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

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

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

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

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

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

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

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

I wrote this on my Facebook page:

"A look back at 2019.

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

A look ahead at 2020.

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

I hope everyone has a great 2020!"

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

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

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

Wednesday, 1/1/20

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

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

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

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

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

The start ... photo courtesy of Christina Darlak Ruhland

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

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

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

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

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

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

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

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

Saturday, 1/4/20

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

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

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

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

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

Sunday, 12/22/2019

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

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

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

Monday, 12/23/2019

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

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

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

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

Wednesday, 12/25/2019

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

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

Thursday, 12/26/2019

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

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

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

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

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

Saturday, 12/28/2019

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

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

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

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

Sunday, 12/15/2019

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

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

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

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

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

Saturday, 12/21/2019

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

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

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

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

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

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

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

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

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

Sunday, 12/8/2019

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

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

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

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

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

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

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

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

Saturday, 12/14/2019

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sunday, 12/1/2019

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

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

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

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

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

Thursday, 12/5/2019

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

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

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

Saturday, 12/7/2019

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

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