Sunday, 8/8/2021 to Saturday, 8/14/2021

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 walked 3 times this week, 4.4 miles.

I didn't run this week.

I biked 4 times this week, 50.66 miles.
I took 29,484 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 410 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/7). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there). No, I don't believe in the Big Lie or any of the Republican nonsense about anything (believe me, I could use stronger words).

Sunday, 8/8/2021

798 steps, 47/126 resting/max HR, 8:24 hrs sleep, 3 floors climbed

bike: 15.54 miles, 1:08:09, 13.7/22.9 avg/max mph, 101 feet elevation gain, 57/82 avg/max cadence, 74F, 67% RH, 2 to 8 mph W wind, sunny

I got out for a bike on my slightly longer "Out to East Manitou Rd and around" route. I saw a solitary blue heron on Buck Pond. I passed within 20 feet of it and knew that it would fly off if I braked to a stop (I tried that twice last month) so I rode onward. I saw at 15 bicycle riders coming toward me at 9:13 AM as I headed up LOSP Trail to Greenleaf Rd.

We watched a lot of US gold medal Summer Olympics coverage on Sunday afternoon. The Summer Olympics were already over by Sunday morning at 9 AM and I already knew the scores on all the games (Women's beach volleyball, Women's basketball, Women's soccer for the bronze, Men's basketball and Women's Water Polo) but it was still enjoyable. But ... I watched a LOT of Summer Olympics and I'm kind of glad it's over.

Then ... we lucked into a TCM run of Ester Williams movies (her 100th birthday was today). We saw half of 1949's Take Me Out to the Ball Game (with Frank Sinatra, Gene Kelly and Betsy Garrett), then 1952's Million Dollar Mermaid (with Victor Mature, Walter Pidgeon and David Brian) and  and the hilarious 1945 Thrill of a Romance (with Van Johnson and opera singer Lauritz Melchoir). We set up a DVR of 1946's Easy to Wed (with Van Johnson and Lucille Ball) and went to bed.

Monday, 8/9/2021

6233 steps, 47/108 resting/max HR, 6:53 hrs sleep, 181.6 lbs, 7 floors climbed

walk: 1.65 miles, 25:23, 15:24 pace, 15 feet elevation gain, 88/127 avg/max HR, 112/155 avg/max cadence, 75F, 84% RH, 1 to 7 mph SW wind, mostly cloudy

shoe: Kuru Atom 10.55 miles

I got out for a walk on my "Out to Ling Rd" route. I stretched before and after. I felt a bit better so I threw in a 0.2 mile of an easy run. But ... my right heel hurt like hell by the time I got home around 1 PM. My 2 Solemender that I bought last week for my right heel came in the mail today. I unboxed it and put the 2 rollers in the freezer right away. I rolled my right heel after one of them had gotten cold enough ... it did help. Stretching helped too.

Tuesday, 8/10/2021

2863 steps, 44/116 resting/max HR, 7:46 hrs sleep, 180.2 lbs, 3 floors climbed

bike: 13.31 miles, 1:02:05, 12.9/18.0 avg/max mph, 50 feet elevation gain, 53/70 avg/max cadence, 77F, 77% RH, 1 to 7 mph W wind, mostly cloudy

10X on my cell helped bring this blue heron a lot closer

My lovely wife, Christine, says this is a hibiscus

I woke up a lot during the night plus I had set my alarm for 5:35 AM instead of 5:50 AM so I was a bit tired when I woke up. But ... a streak doesn't continue on its own ... so I got up, got dressed and got it done. I considered cutting my ride a bit short but did my usual "Out to East Manitou Rd" route. I was glad I did. 

My new Livall bike helmet

Today was my trial run with my Livall bike helmet that I bought off of Indiegogo on May 13th. It took a long time to get to me, Easy Post link here. It was shipped via boat on 6/28 and didn't get into USPS's tracking system until 7/30. I received it on 8/7. It's a smart helmet that has lights, turn signals controlled on the handlebars, an intercom with other Livall helmets (that I will never use) and can even play music off my cellphone (haven't tried it yet). I have it hooked up to the Garmin HR strap. I think it will come in handy for early morning rides.

It's amazing the things you see when you look around. I saw that the town of Greece had built a sidewalk in that tiny playground at the end of Long Pond Rd. I had wondered what they had been doing all spring and most of the summer. I saw a line of seagulls on top on one house on Edgemere Drive. I looked around for Hitch, Tippi, Rod and Jessica from The Birds but all was quiet ... for now. I stopped to take a picture of a hibiscus and a blue heron on Long Pond. I tried for a closer picture of another blue heron on Buck Pond but it was camera shy.

Wednesday, 8/11/2021

3935 steps, 46/123 resting/max HR, 181.7 lbs, 8 floors climbed

walk: 1.65 miles, 24:33, 14:54, 7 feet elevation gain, 91/128 avg/max HR, 113/160 avg/max cadence, 75F, 100% RH, calm, partly cloudy

shoe: Kuru Atom 12.20 miles

An overnight rain almost washed out the latest art from Instagram's chalk.mom

I got out on my slightly longer "Out to Ling Rd" route. I threw in a 0.4 mile run in the middle. I stretched before, after and during the day. I didn't much walking during the day and my right heel did hurt. I believe it would have been gotten worse if I had. But ... I am being aggressive in stretching and icing my right heel ... so I am hopeful.

Thursday, 8/12/2021

5000 steps, 46/127 resting/max HR, 8:33 hrs sleep, 180.4 lbs ,7 floors climbed

bike: 8.50 miles, 41:54, 12.2/29.2 avg/max mph, 115 feet elevation gain, 54/86 avg/max cadence, 77F, 77% RH, 6 to 18 SSW wind, mostly cloudy

I got out on a shorter "Out on the pier and around" route for two reasons: the sunrise and my right knee. When I got to a rise on River St I could see the sunrise was imminent and that a boat was leaving so I hurried to a good vantage point. I got a few good pictures. A photographer with a camera and lot more expensive lens showed me his shots. Nice! I got up to 28 mph at the Edgemere Drive and Dewey Ave hill according the Greece PD radar trailer ... speedy! I do like the rush of the wind! So ... a good start to the day!

My home office setup in the basement

My home office setup ... my L3Harris laptop on the left is tied to the left 2 LCDs and my personal Dell E6430 laptop is tied to the right (and largest) LCD.

Friday, 8/13/2021

6771 steps, 50/100 avg/max HR, 6:36 hrs sleep, 7 floors climbed

walk: 1.1 miles, 19:04, 17:22 pace, 5 feet elevation gain, 82/92 avg/max HR, 105 avg cadence, 77F, 80% RH, 1 to 10 mph S wind, partly cloudy

shoe: Kuru Atom 13.30 miles

I slept in a bit for another  45 minutes when my alarm went off at 5:35 AM and was feeling a bit lethargic so I just did my "Another mile" route. I got it done. Walking instead of running kind of sucks but I am trying to stretch. It's a pain!!!

The roses have bloomed!

The knockout roses that we got at the Garden Factory have taken off and bloomed quite nicely.

Saturday, 8/14/2021

3884 steps, 50/136 resting/max HR, 6:08 hrs sleep, 180.9 lbs, 10 floors climbed

bike: 13.31 miles, 56:26, 14.2/18.3 avg/max mph, 53 feet elevation gain,  55/78 avg/max cadence, 70F, 62% RH, 4 to 10 mph W wind, mostly sunny

I was up at 5:45 AM but puttered around on email and Facebook until I finally thought ... "well, a ____ doesn't get done by itself" where the blank is filled with a walk, run, or bike (or maybe two or all three). So I got up, got dressed and got out there. I decided on a nice and easy bike on my usual "Out to East Manitou Rd" route. I saw the usual sights with more people out since I was out a bit later than usual. A nice and easy bike to  start a Saturday!

Seeing eye to eye with a sunflower ...

I went to see my daughter, Karen, in Palmyra. I did the usual for her ... take out her trash and recycling. She told me what had been going on and we watched some Steve Colbert monologues from her laptop.

Happy New Year, 2010!

New Year's Eve Reflection Run!

Stats for December: 22.2 miles, 5 runs, 4.4 miles/run
Stats for 2009: 1140.1 miles, 186 runs, 6.1 miles/run
I ran in 26 races in 11 months, 17 trail and 9 road.

A list of my races:

1/1/09 Freezeroo #2 Resolution Run - 7.5 miles 62:33 8:20
107th out of 287, 12th out 33 in age group

1/7/09 Snow Cheap #2 Trail Race - 2.7 miles 31:55 11:49

1/21/09 Snow Cheap #3 Trail Race – 2.5 miles 44:34
(got lost)

2/4/09 Snow Cheap #4 Trail Race – 2.5 miles 31.34 12:37

2/18/09 Snow Cheap #5 Trail Race – 2.5 miles 30:51 11:20

3/4/09 Snow Cheap #6 Trail Race – 3.3 miles 34:15 10:23

4/5/09 Spring Forward 15K 72:49 7:49
141st out of 378, 15th out of 26 in age group

4/11/09 Cat’s Half Marathon 1:51:49 8:32
38th out of 89, 3rd in Age Group

4/15/09 Dirt Cheap #1 – 4.5 miles 38:40 8:36
89th out of 198, 6th out of 13 in age group

5/3/09 Medved Madness 15 mile Trail Run 2:30:09 10:01
52nd out of 69

5/15/09 Williamson Appleblossom 10K 45:44 7:23
14th out of 68, 1st in Age Group

5/20/09 Dirt Cheap #2 – 6 miles 53:24 8:54
88th out of 184, 6th out of 10 in age group

6/6/09 Power Bar 9 Mile Trail Run 85:05 9:27
61st out of 92, 6th out of 7 in age group

6/13/09 Newark Run for the Red 5K 22:04 7:07
3rd in Age Group

6/17/09 Dirt Cheap #3 – 4 miles 54:23 13:36
Epic mudfest!
149th out of 210, 9th out of 10 in age group

7/4/09 Fairport Firecracker 5.1 Mile Race 40:12 7:53
172nd out of 588, 12th out of 44 in age group

7/15/09 Dirt Cheap #4 – 4.5 miles 40:12 8:54
113th out of 211, 8th out of 11 in age group

8/9/09 ‘Dam’ Good Trail Run – 13.6 miles 2:23:42 10:34
51st out of 104, 7th out of 14 in age group

8/19/09 Dirt Cheap #5 – 6 miles 55:13 9:12
95th out of 187, 7th out of 10 in age group

9/5/09 Summerfest 12K 62:42 8:26
66th out of 212, 5th out of 14 in age group

9/16/09 Dirt Cheap #6 – 4 miles 38:01 9:30
Happy Birthday!
77th out of 161, 5th out of 10 in age group

10/11/09 Towpath 10K 48:35 7:50
45th out of 418, 5th out of 16 in age group

11/14/09 Dirt Cheap Stage Race 1 – 3 miles DQed
Missed a turn

11/14/09 Dirt Cheap Stage Race 2 – 5.5 miles 45:04 8:12
45th out of 82, 11th out of 15 in age group

11/15/09 Dirt Cheap Stage Race 3 – 11 miles 2:05:52 11:26
49th out of 74, 9th out of 12 in age group

11/26/09 Newark Turkey Day 5 Mile Race 38:50 7:46
45th out of 144, 5th in Age Group

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Thu: 6.5 miles, 1:01:19, 9:25 pace, Seneca-Titus-Winona-St Paul-Norton-Seneca run, 32F, night, fine mist, 1 stop, some mild ab pain.

I just had to get out for the last run of the year. I had to run carefully, I didn't want to slip on any snow on the sidewalk or road. The run was sweet, just really easy, trying to see if I have healed enough to run harder. No, I have not is the short answer. But I am optimistic that I will fully heal ... just not as fast I would like. Perhaps I push too much ... but isn't that the nature of runners? My goal in 2010 is to run a sub 4 marathon.

I wish everyone who reads this blog a Happy New Year filled with everything that they wish for. 2009 was a great year which ended very well!

Keeping active, Doug

Sunday, December 20th to Saturday, December 26th

Sunday, December 20th to Saturday, December 26th

I ran 2 times, 10.1 miles

Sun: 5 miles, 42:53, 8:35 pace, easy, Seneca-Titus-Winona-St Paul-Ridge run, 27F, night, calm, no stops, no pain.

I had to get out there. So after I got back from wishing my oldest son a happy 24th birthday, I headed out in the night for a sweet, easy run around the neighborhood.

Tue: 5.1 miles, 44:09, 8:39 pace, easy, FF Cobb's Hill run, 18F, night, a bit windy, 2 stops, some ab pain.

I went to my postop appointment with my surgeon and got the OK to go back to work with no restrictions on Wednesday. I went back up to FF to run Cobb's Hill with fellow Winter Warriors. I was a bit underdressed since I forgot my windjacket so I compensenated with 1 ss and 2 ls tech tops. I was OK except for my face. I only did 2 Y's since I was having some pain. I did have some ab pain plus some upper thigh pain. But I was glad to get out there.

Wed: Went back to work. A long day of catching up, some ab pain in the evening.

Thu: The typical day before the holidays. My boss took me out to lunch at Kennan's on Ridge Road West. Afterward, I packed and headed east to give my kids their Christmas giftcards and then headed west to spend Christmas in Cleveland with CJ.

Trying to keep active, Doug

Sunday, December 6th to Saturday, December 12th

Sunday, December 6th to Saturday, December 12th

Note: I am on the mend from hernia surgery on Thursday, December 3rd. So I am on short term disability for the time being until my doctor OKs my return to work.

Sun: A quarter mile hobble, 30F, dusk, calm, no stops, a stretchy pain on my left side.

I took my bandage off and took a much needed shower. I got outside around 4:30PM with CJ just in case. I hobbled off to the mailbox to mail some letters, then to the corner of Ridge and Seneca and back. Man, walking kind of hurts!

Tue: Drove out during the night to Cleveland to spend time with CJ while she went through the stuff in her apartment. Exhausted, crashed when we got there. I didn't find out until the next day that the only thing I had brought with me was the clothes on my back, my computer, my briefcase, and my pillow! Luckily I did bring a parka! Everything else that I wanted to bring ... like underwear, sock, shirts, sweatshirt and toiletries are back in Rochester. Well ... I have been told that you always leave something behind when you travel!

Thu: Man, has it gotten colder here in Cleveland! It went from 52F yesterday to 18F with wind chills near 0F! Sometimes I am feeling pretty good, sometimes I feel pretty tired. I did manage a bit of a run for about 1/10 of a mile at a very slow pace ... just trying to see if everything still works!

Sat: It has warmed up in Cleveland today! Perfectly sunny, above freezing! We are trying to find someone to take care of CJ's dog so CJ can take me back to Rochester. I really need a shave! Each day post surgery is different. Most of the time I feel pretty good and then all of a sudden I get tired. CJ says that I push myself too hard and am not resting like I should.

Trying to keep active, Doug

Sunday, November 29nd to Saturday, December 5th

Sunday, November 29nd to Saturday, December 5th

I ran once this week: 6.2 miles
Month of November, I ran 15 days of 30 (actually 18 times), 90.9 miles, 6.1 miles/run
2009 to end of November, I have run 182 days out of 334, 6.2 miles/run

Sun: A rest day for CJ and I after three days of exercise. We headed down to Geneva to see the Nutcracker performed by the Ithaca Ballet and the Finger Lakes Symphony Orchestra. We enjoyed the ballet very much, it was very well done.

Tue: 6.2 miles, 51:59, 8:23 pace, Fleet Feet Cobb's Hill run, 40F, easy, night, calm, no stops, no pain.


CJ and I made it down to Fleet Feet for the Cobbs's Hill run, also the first night of Winter Warrior ... a lot of people showed up! The weather was excellent! I love running when it's around 40F and calm!

Thu: I have had a left inguinal hernia for a couple of months. It has not really affected my running but I wanted to get it taken care of before it did.

So today I had it repaired at the Clifton Springs Hospital and Clinic. My surgeon could not do a laprascopic (too skinny I was told!) but did a straight cut. I was out of surgery by 11:15AM and on my way home by 2:30PM or so. Everything went well, I have nothing by good things to say about the whole experience. I was calm before I went in for surgery ... my BP was 115/70 and my pulse was 43. I was in a bit of pain whenever I moved. My girlfriend, CJ, is taking good care of me. Her cinnamon toast is awesome! Hopefully I will be back to running soon! I do want to run a race this month so I can run a race in every month of 2009!

Fri and Sat: Still on the mend with CJ's help. Pain when I get up, not much pain when I stay in bed. Kind of sucks ... it seems that the cure was worse than the bite.

Keeping active, Doug

Sunday, November 22nd to Saturday, November 28th

Sunday, November 22nd to Saturday, November 28th

I ran 4 times, 17.2 miles

Thu: 5 miles, 38:50, 7:46 pace, Newark Turkey Day Race, 48F, sunny, calm, no stops, no pain.

CJ and I ran the Newark Turkey Day Race, my 5th and her 1st. I finished 45th out of 144, 5th in my age group on a great day to run a race, results here. Up in Rochester, 1424 ran the Webster 4.4 mile Turkey Trot (result here, 880 ran the Webster 2.5 mile Turkey Trot, results here and 934 ran the Race with Grace 10K out in Hilton, results here.


Afterward, we saw my father at the Wayne County Nursing Home. On the way back up to Rochester, we saw my youngest son. CJ fixed her first Thanksgiving dinner in several years with excellent results ... and lots of leftovers!

Fri: 4.2 miles, 33:48, 8:03 pace, Fleet Feet Black Friday run, 34F, easy, sunny, calm, no stops, no pain.

I made it down to Fleet Feet for my third Black Friday run where we run the Friday Happy Hour route backwards. It was definitely different but sweet none the less!

Fri: 5 miles, 43:21, 8:40 pace, Fleet Feet Happy Hour run, 38F, really easy, night, calm, no stops, no pain.

CJ and I made it down to Fleet Feet for the Happy Hour run. She was a bit afraid of night running but she is glad she went. Many thanks to Becky for walking with CJ.

Sat: 3 miles, treadmill at Planet Fitness, real easy at 8:34 pace with a burst to 7:30 pace.

A real lazy day. CJ and I went out to Planet Fitness for a workout. I got a guest pass in the mail and used it so CJ could try out my gym. She worked out well, easy and not too hard with no ill effects. I think she is a keeper!

Keeping active, Doug

Monday, November 16th to Saturday, November 21st

Monday, November 16th to Saturday, November 21st

I ran 2 times over 6 days, 12.9 miles

Mon - Thu: I took a break from running. I almost went out for a run on Wednesday. I almost went out to Planet Fitness on Thursday. But I rested instead.

Fri: 4.1 miles, 33:00 (I think), 8:03 pace, Fleet Feet Happy Hour run, 45F, night, calm, no stops even for traffic, no pain.

Fri: 3.4 miles, 28:43, 8:27 pace, FF Happy Hour run just to Highland then to Monroe and back, 45F, night, calm, no stops even for traffic again, no pain.

Yes, I am back to running. I couldn't get my Garmin to lock in for the first run, got it up for the second run. I ran happy just with the joy of running. After about 5 minutes or so I went out for more running at an easy pace. Sweet!

Sat: 5.4 miles, 45:03, 8:21 pace, Seneca-Titus-St Paul to Cooper Rd-Collingwood-Seneca run, 45F, night, calm, no stops, no pain.

Tough getting motivated to do anything. I finally got out at 6:30PM for a perfect night time run. It felt good to just run in the dark putting the miles under my feet. Sweet! I have run 1100 miles so far this year sccording to my running spreadsheet.

My Garmin Forerunner 305 would not turn on during the afternoon. I Googled the problem and found this link that solved the problem.

I uploaded the data on my Garmin Forerunner305 to connect.garmin.com. I got my inner geek on and looked at all the Google Maps of where I have run my past several months!

A sad tech note: My Panasonic SA-HT790V DVD/VCR Home Theater Sound System died. It threw up a F09 error, then refused to power on. A Google search found that the power supply has died. I liked that DVD/VCR with its booming 5.1 speaker system. I only had 3.1 speakers hooked up but watching and listening to action movies like Iron Man, Transformers, Transporter 3 was quite the experience! I do have another DVD/VCR but it doesn't have a speaker system so the sounds comes just from the TV ... so not the same!

Keeping active, Doug

Fleet Feet Dirt Cheap Stage Race

Saturday, November 14th to Sunday, November 15th

I ran 3 times on 2 days, 19.5 miles in the Fleet Feet Dirt Cheap Stage Race held in Mendon Ponds Park. CJ came in from Cleveland to give me support and watch me run. She took most the pics that are posted. She was also my masseuse for pre and post run stretches.

Sat: 3 miles, FF DC Stage Race 1, 45F, easy, walking stops, no pain. I missed a turn up Cardiac Hill and was DQed. There were some injuries ... a girl broke her ankle and another girl sprained her ankle. There were 73 runners, overall results are here, age group results are here.

Finishing Stage 1
Sat: 5.5 miles, 45:04, 8:12 pace, FF DC Stage Race 2, 60F, easy, walking stops, no pain. A long run in the Devil's Bathtub area. I took a tumble going down a hill and did a somersault over my right shoulder. I shook myself off and continued onward. Later, I found some serious mud like everyone else. I finished 45th out of 82, overall results are here. I was 11th out of 15 in my age group, results are here.

Somewhere during Stage 2
Climbing up the stairs at the Devil's Bathtub as I finished Stage 2
The battle scars of Stage 2 after I took my head over heels tumble
Sun: 11 miles, 2:05:51, 11:28 pace, FF DC Stage Race 3, 45-55F, sunny to cloudy, calm, walking stops, no pain.

I survived the 11 grueling miles of Stage 3. I ran in economy mode, just putting one foot in front of the other ... watching out for roots, rocks, logs and the occasional pile of horse poop as usual when you run trail. I had two Gus, one at 5 miles and one at 7 miles. I usually ran in a loose group of other runners. An encouraging word, a warning or help with trail selection every now and then helped on the journey ... especially around mile 2 when the trail made a sharp right off the main trail that I and another runner so wanted to follow. I finished 49th out of 74, overall results are here. I finished 9th out of 12 in my age group, age group results are here. Here is a map of Fleet Feet Dirt Cheap Stage Race #3 course, link Garmin Connect - Activity Details for FF Dirt Cheap Stage Race #3, 2645 feet of vertical climb, 1254 calories burned!

Full of energy before Stage 3
Somewhere during Stage 3 with my "posse" that I ran with for 5 miles or so
Digging up the hill as I finished Stage 3
I was a bit out of it for a couple of minutes after I finished
The swag ... a sweet sweatshirt and Salomon water bottle

All in all, a great way to spend a weekend! Many thanks to Fleet Feet and Yellow Jacket Racing for putting on an excellent event. Can't wait until next year!

Keeping active, Doug

Sunday, November 8th to Friday, November 13th

Sunday, November 8th to Friday, November 13th

I ran 4 times over 6 days, 21.5 miles

Sun: 6.8 miles, 55:51, 8:13 pace, Seneca-Titus-St Paul up to Carter-Zoo-St Paul-Ridge run, 55F, sunny, calm, 2 stops, no pain.

Just your average run. I carried water, took 2 little stops to hydrate. A beautiful Sunday afternoon ... ideal for a run after taking 3 days off!

Tue: 6.2 miles, 52:24, 8:27 pace, Fleet Feet Cobb's Hill run, 46F, night, calm, 2 stops, some pain.

Just your average FF Cobb's Hill run, 3 Y's with a sharp stitch in my right side thrown in for good measure. It lasted about 1/2 Y on the first Y. It was right underneath my ribcage and hurt like hell for a bit. I slowed to a walk. I ran OK after that.

Wed: 4 miles, 8:34 pace with a burst to 7:30 pace, Planet Fitness workout.

Just your average PF workout ... 2 miles on the treadmill at 8:34 pace with a burst to 7:34, 2 sets on the machines, then ditto on the treadmill.

Thu: 4.5 miles, 39:38, 8:48 pace, FF Social run, 40F, night, calm, no stops except for traffic, no pain.

I ran social with the 4.5 mile group because I didn't want to get lost. It was a really nice run ... very scenic running back along the Genesee River with the street lights and Freddie-Sue bridge reflected in the river.

Fri: Rested up for Fleet Feet Dirt Cheap Stage Race on Saturday and Sunday.

Keeping active, Doug

Sunday, November 1st to Saturday, November 7th

Sunday, November 1st to Saturday, November 7th

I ran 4 times this week, 19.8 miles

Sun: 3.4 miles, 27:34, 8:13 pace, Cleveland Metro Park, easy, 60F, sunny, calm, 1 stop, no pain.

Went with CJ and her dog to one of the parks. I ran out to the covered bridge at the Short Line Bridge then ran back, met up with CJ and walked back to her car. Had a bit of problem afterward because I hadn't eaten much and ran out of energy until we had a sort of late, late lunch / early supper. A nice enjoyable run, beautiful day!

Tue: 6.7 miles, 58:49, 8:17 pace, Fleet Feet Cobb's Hill run, easy, 40F, 4 stops, no pain.

I dressed pretty well for the weather ... no issues with being too hot. I carried water this time. I still had a problem with having to stop a couple of times. I am still getting used to the colder weather. Well ... then here I am running outside at night ... lots of people are inside and think runners are crazy!

Wed: 4 miles on the Planet Fitness treadmill. 2 miles on the treadmill at around 8:00 pace with a burst to a 7:34 pace, then a good 2 set workout on the machines, then 2 more miles on the treadmills at around 8:30 pace with a burst 8:00 and 7:34 pace. Sweet!

Thu: 5.7 miles, 47:31, 8:20 pace, Seneca-Titus-St Paul up to Carter-Ridge Run, easy, 38F, night, windy in spots, 1 stop at the turn, no pain.

I managed to disengage myself from the couch and surfing the web long enough to venture forth in the night for a sweet run! Lots of leaves on the sidewalk, need to put new batteries in my headlight. I am leaning towards buying rechargeables.

Fri: Took my oldest son home from his GRE test instead of doing the Fleet Feet Happy Hour run.

Sat: Took my oldest son back to Ithaca College. I left just as the football game was ending. I probably could have squeezed in a run before or after but I figured my body needed a rest. I caught up on some shows I had missed ... NCIS, Fringe and Private Practice. Watching TV shows over the internet is so nice plus you save time!

Oh, I am signed up for the Dirt Cheap Stage Race next weekend. Should be awesome!

Keeping active, Doug

Sunday, October 25th to Saturday, October 31th

Sunday, October 25th to Saturday, October 31th

I ran 5 times this week, 21.5 miles
Month of October: I ran 17 times out of 31 days for 93.3 miles, 5.5 miles/run

Sun: 2 miles on the treadmill at Planet Fitness.

Kicked back. Beautiful day, had to get out around 2 PM, to Pepboy's for some oil, Walgreen's for a 50 pack of DVD-Rs, then to Planet Fitness for a sweet workout ... 1 mile on the 'mill, the upper body circuit, 1 mile on the 'mill, 1 mile on the elliptical, home to watch the Bill wins over Tampa Bay, 20-9. Then watched the macho fest, Transformer, Revenge of the Fallen. Feel the testosterone!

Tue: 6.1 miles, 51:29, 8:29 pace, Fleet Feet Cobb's Hill run, 52F, dusk, calm, 6 stops, no pain.

I did not hydrate enough before the run. My mouth was so dry I could not even spit ... not that I do. I did not have any stamina ... I was very thirsty. But lesson learned.

Wed: 3 miles on the treadmill at Planet Fitness.

Disengaged from the couch to go to Planet Fitness for a sweet workout. 1.5 miles on the 'mill, then a weight workout, then another 1.5 miles on the 'mill. Feels good to sweat on a misty, rainy, damp and dreary Wednesday!

Thu: 7 miles, 57:07, 8:10 pace, Seneca-Titus-St Paul-Zoo-2xPond-St Paul-Ridge run, 47F, dusk to dark, cloudy, calm, steady, no stops except to turn on my headlight, no pain.

I got out there into the scenic, damp and slightly dreary outside world for a sweet 7 mile run.

Sat: 3.4 miles, 29:29, 8:40 pace, Harvard Grove cemetery in Cleveland, real easy, 45F, cloudy, windy, 1 stop, no pain.

Went out to Cleveland to see CJ. We celebrated Halloween by running in the Harvard Grove cemetery at the corner of Harvard and Lansing. Yes, it was during the daylight. Yes, the cemetery was old and somewhat rundown. A first time for me ... old hat for CJ. Later we went out to De Nobile's for some good old-fashioned pizza, beer and rock-n-roll. Afterward, we watched Knowing.

Keeping active, Doug

Sunday, October 18th to Saturday, October 24th

Sunday, October 18th to Saturday, October 24th

I ran 3 times this week, 20.1 miles

Sun through Thursay: CJ was visiting from Cleveland while the furnace in her apartment was replaced. It turned out that her furnace was not replaced as of Sunday, 10/25.

Sun: The Bills won against the Jets in OT, 16-13. The Browns lost to Pittsburgh by 13 as expected. We took my daughter back to Houghton College.

Monday: 1.4 mile walk with CJ around the neighborhood. We tried to calibrate her Nike+ Sportsband.

Tue: 6.1 miles, 48:27, 7:57 pace, Fleet Feet Cobb's Hill run, 55F, dusk, calm, 1 stop, no pain (didn't wear my IT bands). I ran a bit hard with a few traffic stops. CJ went up to Cobb's Hill and back for a 2.6 mile walk. We watched New in Town. Renee Zellweger did a fine job ... she eventually warmed up to Minnesota!

Wed: I gave blood for the 70th time. My vitals: pulse was 50, BP was 110/74. CJ and I went out to Lyons to see my father in the Wayne County Nursing Home. We stopped at the Newark High School and walked 1 mile around the track to try to calibrate her Nike+ Sportsband ... no joy. It uploads fine but the distance is off. We watched Eastwick.

Thu: CJ left to go back to Cleveland. I puttered around the apartment after work, washed the dishes, ate leftovers, tried to catch up on my email, balanced my checkbook, watched FlashForward and Grey's ... mundane stuff. She left stuff for me to remember her by.

Fri: 8.2 miles, 66:04, 8:04 pace, Fleet Feet Cobb's Hill run x 2, 42F, night, calm, misty rain, no stops, no pain.

We definitely light up the night!
For the first time, I ran the Cobb's Hill run twice. I ran the first loop a little hard in 32:20, 7:53 pace. I cooled down for a bit, chatted a bit. Then I decided on the spur of the moment to head out again for another lap ... 4.1 miles was just too short! I ran easy in 33:44, 8:14 pace. I used my headlight on the second lap. It was dark, misty, damp ... and sweet times two! Hulu.com is great for catching on the shows ... like NCIS, NCIS LA, Fringe, and Castle that I have missed plus it saves time with a lot fewer commercials!

Sat: 5.8 miles, 46:32, 8:03 pace, Seneca-Titus-St Paul up to Carter back to Ridge run, 52F, dusk, a little windy, 2 tiny stops, no pain.

I just had to get out! I felt like a slug just watching Boston College play Notre Dame and surfing the web just mindlessly. I could have gone to Planet Fitness but I pounded the pavement instead. I felt a bit sluggish but I really wasn't I guess. My total running mileage for the year is now 1004.5 miles! I looked at my running spreadsheet and saw that I broke 1000 running miles at the same time last year.

Keeping active, Doug

Sunday, October 11th to Saturday, October 17th

Sunday, October 11th to Saturday, October 17th

I ran 4 times this week, 22.2 miles

Sun: 6.2 miles, 48:35, 7:50 pace, Towpath 10K, 45F, cloudy, calm, no stops, no pain.

I ran the Towpath 10K in Cleveland OH along with the lovely CJ. CJ was nervous at the start since it was her first race. It was cold at the start. Luckily, it was not windy! I went out hard and kept it up the whole race ... though I did slow down a bit towards the end. I was 45th out of 418, results here. I finished 5th out of 16 in my male 50-54 age group, results here. CJ was so happy to finish her first race. I think she is hooked!

Mon: Occasionally, you have to do mundane things like laundry.

Tue: Long day of driving back and forth between building for work, then drove down with my youngest son to Ithaca College to see my oldest son in his first Wind Ensemble concert.

Wed: 6.5 miles, 51:53, 7:59 pace, Seneca-Titus-St Paul-Ridge run x 2, 38F, dark, calm, no stops, no pain.

I ran a little hard in the gathering gloom and darkness of upstate NY. I got back in just before 8PM. My body tried every argument to be a slug but I escaped for a sweet run with splits of 7:54, 7:56, 8:10, 7:56, 7:55, 8:00, 7:56. I think I will need to find my headlight next time!

Thu: 3 miles, treadmill. 2 miles as a warmup, 1 mile as a cooldown after working the circuit.

I have joined Planet Fitness as a basic member at the Dewey and Latta location in Greece. My first impression is good ... lot of cardio machines, need to schedule my visits to avoid lots of people for the weight machines.

Fri: 6.2 miles, 49:39, 8:00 pace, Seneca-Titus-St Paul-Zoo-pond-St Paul-Ridge run, easy and steady, 40F, no stops, no pain.

Just your normal just before dusk run. I needed to get out there. CJ is coming to Rochester tonight! The furnace in her apartment is broke ... hopefully I can warm her up!

Keeping active, Doug

Sunday, October 4th to Saturday, October 10th

Sunday, October 4th to Saturday, October 10th

I ran 3 times this week, 17.3 miles

Mon: 6.2 miles, 49:50, 8:02 pace, Seneca - Collingwood - Zoo Trail and back run, 55F, sunny, a bit windy, no stops, no pain.

I got out for a nice and easy Zoo trail run out to the second fence and back. I clocked miles of 8:09, 7:47, 7:43, 8:23, 8:20, 7:58 and 7:34. I have found that if I just run my natural speed running is fun. Sometimes those runs are fast too! The only thing is that I got something in my eye around mile 5. It bugged the rest of the night. CJ told me to put a hot compress on it, which really helped!

Tue: 6.1 miles, 49:05, 8:03 pace, Fleet Feet Cobb's Hill run, 56F, no stops, no pain.

I ran steady, just a trifle hard with splits of 8:07, 8:14, 8:20, 8:08, 7:45, 7:46 and 7:27 the last tenth. It was the perfect temp, wore shorts and a t-shirt. Sweet! Afterward, I bought 2 pair of running shorts ... 2 for 1!

Thu: 5 miles, Fleet Feet Social run, 58F, no stops, no pain.

I ran easy and steady. The Social run this month was backwards of a previous one. I still got lost in the Cornhill area. But still a nice run with some nice appetizers from The Social afterward.

Fri & Sat: Went to Cleveland to surprise the lovely CJ. She was definitely surprised and pleased. She will be walking her very first 10K on Sunday. I will be there to run it and provide support to her when I am done.

Keeping active, Doug

Sunday, September 27th to Saturday, October 3rd

Sunday, September 27th to Saturday, October 3rd

I ran 2 times this week, 11.5 miles
Month of September: I ran 11 days out of 30, 65.5 miles, 6.0 miles/run
2009 to the end of September: 929.6 miles, 150 days out of 273, 6.2 miles/run

Sun through Wed: CJ was in from Cleveland. We both came down with allergies due to a change in weather and spent a lot of time indoors recuperating. We did make it out on Sunday so I could show her around where I live and go to Applebees for supper and to watch the Bills lose to the Saints, 7-27. Next time, we will go to a locally owned dining establishment.

Tue: 2 mile walk, Fleet Feet Cobb's Hill run, 50F, cloudy, windy, mild discomfort. CJ bought a new pair of Brook Adrenaline GTS9's from Fleet Feet. Then I walked most of the way up to Cobb's Hill with her. I was still recovering from allergies so I did not run.

Fri: 4.1 miles, 35:09, 8:32 pace, Fleet Feet Happy Hour run, aka Hawaiian night, 50F, misty, calm, real easy, no stops, no pain, 8:32 pace.


I wore 2 leis from Karl as my Hawaiian garb. I ran a social 9:00 or so pace for 3 miles, then put the hammer down for the last mile. I ran 8:48, 9:00, 8:34, 7:38, 7:26. Just a bit of some good wine (a Twisted Head merlot and some wine from Argentina) plus conversation afterward about a variety of subjects.

Sat: 7.4 miles, 60:14, 8:08, Seneca - Collingwood - Zoo - 4 x Pond - Collingwood - Seneca run, steady and easy, 62F, cloudy, calm, no stops, no pain.

I escaped the couch around 5:30PM ... I so wanted not to be a slug. I set my running gait into a nice, steady, easy pace and cranked out 8:03, 7:46, 8:12, 8:05, 8:17, 8:30, 8:13 and 7:51 laps. It would be nice if I could keep that pace up for about 19 more miles to knock down a 3:33 marathon (which would qualify for Boston, BTW). But I would be happy with a sub 4 marathon.

Keeping active, Doug

Sunday, September 20th to Saturday, September 26th

Sunday, September 20th to Saturday, September 26th

I ran 2 times this week, 10.2 miles

Mon: 6-ish miles, both sides of Zoo trail, 78F, cloudy, humid, numerous stops, no pain. My runs of late have sucked ... to put it bluntly. I have no stamina.

Fri: 4.2 miles, 32:13, 7:40 pace, FF Happy Hour run, 54F, sunny, a bit windy, no stops, no pain. I bought a pair of Brooks Adrenaline 9s before the run and tested them out. New shoes plus cool temps made for fast splits: 7:13, 8:00, 7:51, 7:42 and 7:12. I missed running for 4 days so I put the hammer down. I felt some tightness in my thighs initially but it passed. A hard and sweet run! I retired my old Brooks Adrenaline 8s with 767.6 miles.

A bit underdressed hatwise but I enjoyed the run!
Sat: I waited for my my girlfriend, Christine (henceforth known as CJ) to come out from Cleveland. Yes ... I have a girlfriend. CJ and I went out for about a year when I was 19 and going to Case Western Reserve University in Cleveland. She "friended" me on Facebook last month. Behold the power of Facebook ... nine days later I visited her in Cleveland ... the spark is still there! Since then I have been to Cleveland again to help her move to a new apartment. Wow is all I have to say!

Keeping active, Doug

Sunday, September 13th to Saturday, September 19th

Sunday, September 13th to Saturday, September 19th

I ran 2 times this week, 17.5 miles

Sun: 13.5 miles, 121:45, 9:01 pace, up to the Ontario Beach Park, 65F, cloudy, calm with a mild breeze, numerous walks, no pain.

My long runs start out with such promise. I was running 7:50, 7:39, 7:52, 7:58 ... then the bottom drops out with around 9:30 miles the rest of the way. I had two GUs midway. I did go out with just an energy bar ... was I just without fuel? Questions but not an answer.

Wed: 4 miles, 38:01, 9:30 pace, Dirt Cheap #6 in Ellison Park Wetlands, 62F, sunny, technical trail, a few walks, no pain.

Doing the dirt on my 52nd birthday ... smiling before the bee stings!
I celebrated my 52nd birthday with a fitting finale to the Dirt Cheap series! I got stung three times by the cloud of ground bees around mile 3! Ouch! It slowed me down for a bit while I made sure that I didn't have any more bees on me. But it's all good! I finished 77th out of 161, results here. I finished 5th out of 10 in my age group, results here.

The rest of the week: A road trip to Cleveland presented a pleasant break from running, link here.

Keeping active, Doug

Sunday, September 6th to Saturday, September 12th

Sunday, September 6th to Saturday, September 12th

I ran 3 times this week, 11.5 miles

A road trip to Cleveland over the Labor Day weekend after Saturday's Summerfest 12K. Personally, my life is looking up!

Sun: 3.6 mile walk in Mill Creek Park in Cleveland OH, link here.

Mon: 3.7 miles, estimated 32:00, 8:26 pace, Garfield Park Reservation in Cleveland OH, link here, 75F, cloudy then a light mist, humid, numberous stops, no pain. A run with a beginning walker/runner who is just beginning their journey into a larger world.

Thu: 3.7 miles, 31:00, 8:22 pace, Fleet Feet Social run, 65F, sunny, calm, traffic stops, no pain. I ran with the leader, TJ. Very nice weather for a run! Everyone was talking around the Rochester Marathon ... I wish I was running it!

Fri: 4.1 miles, 31:51, 7:46 pace, Fleet Feet Happy Hour run, 62F, cloudy, calm, 1 tiny walk in Cobbs Hill, no pain. I ended up 50 yards behind the lead runner. A sweet run, perfect weather!

Rant: It seems to me that the people who most need to take the stairs up or down are the ones who seem to take the elevator the most! Meanwhile, people who most need to walk more seem to all hunt for a close parking spot at the grocery store. Life is full of exercise opportunities if you just look for them. /rant

Keeping active, Doug

Sunday, August 30th to Saturday, September 5th

Sunday, August 30th to Saturday, September 5th

I ran 5 times this week, 31.5 miles
Month of August: 117 miles, 18 days out of 31, 6.5 miles/run
2009 to date: 868.2 miles, 138 days out of 243, 6.3 miles/run

Sun: A busy day. I drove out to Newark to help cart my daughter and his stuff down to Houghton College. A long drive to and from. Made easier by good conversation on the way back.

Mon: 5.3 miles, 42:42, 8:04 pace, Seneca-Titus-St Paul up to Carter and back, 63F, sunny, calm as a bell, no stops, no pain. I escaped the couch tentacles that tried to snare me for a sweet run! Perfect temp & little humidity!

Tue: 4.7 miles, Fleet Feet speed workout, 65F, sunny, calm, low humidity, no stops, no pain. The workout was 8 repeats of 400m hard, 200m easy. I did number 6 pretty much with the hammer down since that was supposed to be the last one but I added two more on just for fun. I did two 600m laps of warmup and cooldown. A hard but sweet run, perfect temp and humidity!

Thu: 7.1 miles, 63:05, 8:53 pace, Seneca-Collingwood-left side Zoo trail and back, 72F, sunny, calm, little humidity, real easy, no pain. I fought off taking a nap and got out for my running fix! Laps were: 8:18, 8:18, 8:32, 10:05, 9:17, 9:14, 8:32.

Fri: 7 miles in 2 3.5 mile chunks, easy, 72F first time with 5 stops, 66F second time with 2 stops, no pain. I have a new auto mechanic that replaced my left wheel bearing after work. So I ran home after I dropped it off, he did the work, then I ran back to pick up the car after it was done. I can actually hear the radio now! Well ... I could before but the car does run a lot quieter. Now I need an exhaust pipe replaced ... but that will have to wait.

Sat: 12K, 62:52, 8:26 pace, Summerfest 12K, 70F, sunny, calm, numerous stops, no pain.

I just didn't have it today. I treated it like a trail race ... ran the flats and downhills, walked some of the uphills. It's all good ... lots of runners, your basic good Fleet Feet good time! I finished 66th out of 212, results here. I finished 5th out of 14 in my male 50-54 age group, link here.

At the start!

After a quick shower, I headed onward to Cleveland to visit a long lost, never forgotten and newly found friend, CJ, from college. Lots of great vibes! Never underestimate the power of Facebook to bring people together! Life is full of second chances!

Keeping active, Doug

Sunday, August 23rd to Saturday, August 29th

Sunday, August 23rd to Saturday, August 29th

I ran 4 times this week, 23.6 miles

Sun: Long drive to help cart my oldest son's stuff down to Ithaca College where he is finishing up his bachelor's in music theory and performance. Weird weather on the way back ... sun, clouds, sprinkles, rain, then repeat.

Tue: 3.65 miles, 28:36, 7:50 pace, Fleet Feet Speed workout, 76F, sunny, calm, dry, no stops, no pain. The workout this week was 5 repeats of 800m hard, 400m easy. My time is total so I was kind of quick on the hard I reckon. I did 3 laps for warmup, 1 lap for cool down for 5 total miles. A very sweet workout!

Wed: Gave blood for the 69th time. Pulse: 64, Blood pressure: 100/64. I really would liked to run tonight because the weather was excellent but I decided to err on the side of caution and rest.

Thu: 8.5 miles, 71:04, 8:22 pace, Seneca-Titus-St Paul-Zoo Trail-Collingwood-Seneca run, 65F, sunny, calm, 3 tiny stops. Crap! I ran in my really old sneakers which hurt my feet! They look almost the same ... I noticed after about a half mile but I trudged on. Needed time to get those endorphins and to think.

Fri: 4.1 miles, 32:27, 7:55 pace, Fleet Feet Happy Hour run, 65F, cloudy, calm, 2 walking stops, no pain. I ran a little hard but don't like to stop. I was really tired because I was up late the night before then couldn't get to sleep. No complaints though. I operated all day on 3.5 hours of sleep, 2 cups of coffee and a Diet Coke. I had to keep moving or fall asleep. Afterward I had to go down to a pet store at Marketplace Mall to get some water conditioner for my daughter's fish. She loves all animals but she draws the line at insects.

Sat: 6 miles, 51:24, 8:34, Seneca-Titus-St Paul-Zoo-Pond-St Paul-Ridge run, 67F, light rain, calm, numerous stops, no pain. I started out in a light mist which developed in a steady light rain. I took out my shirt so I didn't get nip burn. I was drenched when I got back but happy that I went out ... as always. I just took what my body gave me and ran with it. I may not be the fastest or slowest ... but I am out there. Anyone who is out there is OK in my book. Exercise helps keep me young ... though sometimes my body disagrees.

Keeping active, Doug