Sunday, 5/11/2014 to Saturday, 5/17/2014 - Dirt Cheap #2 and NCA 5K

I ran 3 times this week, 9.74 miles.

Sunday, 5/11/2014: Happy Mother's Day

I stayed close and romantic to my darling wife, Christine, most of Mother's Day. We made a chicken salad together for a early supper. Then we watched our latest Netflix DVD (that we have had for 2 months like usual), "Oz The Great And Powerful". Then we watched an OnDemand movie: "The Hobbit: The Desolation of Smaug". I did venture forth to procure a pizza from Pizza Hut for a late supper. All in all, a relaxing day.

Meanwhile, 1010 runners and walkers participated in the BCCR Pink Ribbon Run Walk in downtown Rochester on Sunday morning, results here. The Breast Cancer Coalition of Rochester (BCCR) raised $175K according the Democrat and Chronicle news article here.

And ... a local runner by the name of Bob Dyjak was down in Delaware to run the Delaware Marathon. This was his latest state in his quest to run a marathon in every state. He was 456th out of 517 in 5:42:26, 13:04 pace, results here. He thinks that his relatively poor (by his standards) time was the result of giving blood three weeks before. I did a Google search on "blood donation while running", link here. He is probably right judging from this link here.

Monday, 5/12/2014: 4 miles, 42:52, 10:42 pace, 73F, 41% RH, 5 mph NNE wind, partly cloudy

I attended the calling hours for Michael Shortley III, obituary here, in the morning along with other runners. It's sad that Michael's life, just three years older than I am, was cut short by cancer.

My darling wife, Christine, had supper ready when I got home. I ate a nice helping of beef and baked potato even though I was going to run hills a hour later. I met up with Bill Beyerbach who was training for the Mount Washingon Road Race on 6/21/2014. The running joke about Bill's upcoming race is that "It only has 1 hill".

Garmin Connect Activity for Hills at Cobbs Hill with Bill Beyerbach

Predictably I paid the price for having a full stomach. I was sluggish as I drudged up the first switchback and up and down the V. But I continued onward. The next two got better. We quit after 4 miles at 10:42 pace. I was thinking about a fourth but Bill has a GVH workout tomorrow night, then Dirt Cheap Trail Race #2 on Wednesday night (like I do) and another GVH workout on Thursday night so he needed to conserve his strength and legs. I didn't argue too much.

Tuesday, 5/13/2014: Rest day ... moving on!

Wednesday, 5/14/2014: 2 runs of 0.5 and Dirt Cheap #2, 60F, 71% RH, light NNE wind, overcast, light to heavy rain.

It looked like rain, there were rumbles of thunder and there was a severe thunderstorm watch. But it was a Dirt Cheap Trail Series Wednesday so the Lakeview Lodge in the Webster Town Park on Holt Rd was the place to go!

I got there around 6PM. It was definitely cooler up at Lake Ontario! It had been almost 80F during the day but it was a cool 60F. I debated on wearing gloves!

Garmin Connect Activity for Warmup before Dirt Cheap #2

I got out for a quick 1/2 mile warmup run, 8:41 pace, to warmup my legs and body. I settled in at the start and said "Hi" to Bill Beyerbach, Jim McLaughlin, Jim Roche and Prem Kumar before the start.


A light rain fell when the men started at 6:30PM.

I settled in and tried to hold my position as we splished and splashed through the mud ... lots of it! It started to pour about a mile into the race. I heard Bill behind me for the first two miles. The 100 yards through the creek was at mile 2.3. It washed a bit of the mud off our legs and shoes ... we soon found more! Bill had told me to shorten my stride and increase my turnover when I climbed hills. I tried that and I didn't walk any hills as a result ... sweet! This race is the longest of the three Dirt Cheap trail races. Up and down hills, round corners, slipping and sliding, splashing in and out of mud, keeping up with the guys in front of me, onward!

Eventually I could hear the sounds of the finish line ... only 1/2 mile to go with several hills in between. Up, up the last hill to the finish ... done in 48:36!



I got a drink of water and congratulated Bill and Prem when they came in. A hot dog and banana was a most welcome post race food. Yellow Jacket Racing knows what they are doing! I got a bit chilled so I brushed off most of the mud off my legs with what is now a dirty towel and changed into my dry tech shirt, socks and road shoes.

I did pretty well. I finished 39th out of 323 and was 1st out of 6 in my M55-59 age group, link here. Jim McLaughlin was 7th in 44:42 for 1st in his M40-44 age group, Jim Roche was 12th in 45:53 for 1st in his M50-54 age group, Bill was 63rd in 51:38 for 2nd in his M55-59 age group and Prem was 73rd in 53:08. Prem looked good after running 53.6 miles just three days ago!

Thursday, 5/15/2014 and Friday, 5/16/2014: Rest days ... nothing much happened.

Saturday, 5/17/2014: 2 runs of 0.6 mile and NCA 5K, 46F, 61% RH, 8 mph W wind, wind chill 42F, sunny.

I was up early at 6:40AM. I let my darling wife, Christine, sleep as I got ready for the NCA 5K. The temp was the mid 40s so I chose to wear shorts, Brooks arm warmers, a short sleeve tech shirt, light gloves and my lucky orange Fleet Feet hat. I left at 8:05AM and got down to the Northstar Christian Academy at 8:20AM. I parked next to Prem Kumar and hung out with him before the race.

Garmin Connect Activity for Warmup before the NCA 5K

We went out for a short 0.6 mile warmup run at 7:38 pace before the race to get our legs warm. I said Hi to Wilt Alston, Erik Juliani and Bob Dyjak before the race as we lined up.


The route was the same as the Freezeroo #1 in December 2013 so I knew what to expect. I started out hot at 6:34 pace for the first mile as we weaved in between buildings and parking lots in Lions Park, out Kentucky Ave and north Long Pond Ave. I tried to hold my position but some young runners passed me, then Prem and Wilt passed me around mile 1. I kept them in sight as I headed down Trolley Blvd to the turnaround. Back I went. I wanted to stop but I wanted to hold my position relative to Wilt and Prem so I continued onward through mile 2 at 6:56 pace and then mile 3 at 6:57 pace. I knew I was going to catch them but no one else caught me as I sprinted at 6:23 pace toward the finish line. Done in 21:23! Wilt caught Prem in the last tenth to finish in 21:03 and Prem finished in 21:06. Erik ran a 5K PR of 20:58 ... nice!

A pint of water tasted really good afterward. I congratulated Prem and Wilt on their races. I did OK. I was 18th out of 153, link here. I was 6th out of 15 in my fast M50-59 age group, link here. All in all, a great way to spend a Saturday morning!

Later, I kissed my darling wife goodbye around 2:30PM as she headed out to Ravenna OH to see her father. I thought that her plan was to spend the night at her daughter's house in Lakewood OH. I wanted to spend some time cleaning up the apartment in her absence.

Soon my youngest son, David, called and invited me out to Roncone's for some fine Italian food. He had the gnocchi and I had the chicken parm. A nice early supper! I did get the bathroom cleaned and 3 loads of laundry done before I got a phone call at 11PM that Christine was in Erie PA and headed home. She crawled into bed around 3AM. So ... she did an out and back of her own of 555 miles in about 12 hours.

Monday, 5/5/2014 to Saturday, 5/10/2014

I ran 4 times this week, 25.15 miles

Monday, 5/5/2014: A deserved rest day.

I found what caused my pain when I was running downhill yesterday: my toenails. I had forgotten to cut my toenails. They were slamming against the front end of my trail shoes and causing pain. I trimmed my toenails. I have 2 new black toenails on my left foot though ... nice!

Tuesday, 5/6/2014: Another rest day.

I had wanted to either head down to Cobbs Hill to do trails or run flat around the neighborhood. But my darling Christine had a roaster chicken cooking in the oven with 37 minutes to go ... so I didn't argue.

Wednesday, 5/7/2014: Another rest day.

Arrgghh ... starting to get antsy. I am thinking of running a bit long on Thursday and then a long trail run on Saturday morning will do the trick for the week.

Thursday, 5/8/2014: 9.5 miles, 1:15:41, 7:58 pace, 68F, 43% RH, 10 mph NE wind, sunny.

Garmin Connect Activity for Out and about in Irondequoit

I needed to run. I dallied around like usual after work but got out around 6:30PM. I thought about doing a "Both sides of the Genesee River" route or maybe going out and then down Seneca Park Ave, back up Thomas Ave and St Paul St but just decided on my usual 15K route. I guess I am predictable. Maybe next time. Anyway I took it out a bit nice and easy. But ... I picked up a bit and ran kind of fast like usual. My splits were: 8:11, 7:52, 7:57, 8:16, 7:4, 7:53, 8:04, 7:51, 7:54 and 7:55 over the last 0.5 mile.

My feet hurt after mile 8. They felt like I was running on "dead" shoe but my Brooks Adrenalines only have 316 miles on them. I usually run until I have 500 miles on a pair of shoes before I change them. Maybe my feet were tired?

Friday, 5/9/2014: Rest day.

The usual rest day plus early to bed to boot! Summer came suddenly to Rochester. The high was in the mid 80s.

Saturday, 5/10/2014: 3 trail runs of 5.65, 4 and 6 miles.

I got up early, geared up and was out the door by 6:40AM. I headed over to Webster to see the start of the Mind the Ducks 12 Hour Run (MTD). MTD is a 12 hour race on a 1.012 mile course in North Ponds Park. I said "Hi" to the runners that I knew or knew me: Prem Kumar, Amy Lord, Tom Butler, Bill Murphy, Suzanne Macaulay, Jacob McManus, Sean Storie and Rob Wilder. A few runners thought I was there to run ... maybe next year.

The start of Mind the Ducks with Rob Wilder, Prem Kumar, Suzanne Macaulay and Jacob McManus - pardon the fingers!

Prem Kumar after 1 loop

Suzanne Macaulay and Jacob McManus after 1 loop

Amy Lord after 1 loop

Tom Butler all smiles after 1 loop

Then I headed out for some miles of my own. I had this crazy idea of running on three different trails in the same morning.

Garmin Connect Activity for Lucien Morin Park - White Trail

First, I headed down to Lucien Morin Park to run the white trail. The weather conditions were: 64F, 68% RH, 17 mph WSW wind, sunny. I found mud very quickly as I headed up the hill from the trailhead and more toward the end. I just did an out and back, 5.65 miles, 13:11 pace. I had forgotten how twisty the White Trail was in this park!

A selfie at Lucien Morin Park. I have to worry about sunburn on my head now. Definitely don't have to worry about combing my hair though.

Garmin Connect Activity for Hills at Cobbs Hill

Then it was onward to Cobbs Hill. The weather conditions were: 68F, 64%, 10 mph W wind, sunny. I had a Hammer Gel before I headed out. I did 3 switchbacks and 3 grassy Vs for 4 miles, 10:50 pace.

Garmin Connect Activity for Mendon Ponds Park - Blue & Green Trail

Third I headed down to Mendon Ponds Park. The weather conditions were: 70F, 56% RH, 17 mph W wind, sunny. I put on sunscreen and had a candy bar before I headed out. I did my usual Blue and Green trail for 6 miles that I knew so well. I flat out ran out of energy during this run. I had another Hammer Gel en route but ended up walking a lot more than I usually do. I think I should have had more to eat before and during these three runs. I ran between 7:45 AM until 12:15 PM with breaks in between with only 2 Hammer Gels, candy bar and water. Lesson learned.

I recovered from my morning's exertions for a bit. Meanwhile, the runners at MTD were running and walking and running ... Anzhela Knyazeva took some pictures around 11AM.

Bill Murphy - picture by Anzhela

Jacob McManus - picture by Anzhela

Kim Rapp - picture by Anzhela

Prem Kumar - picture by Anzhela

Rob Wilder - picture by Anzhela

Suzanne Macaulay - picture by Anzhela

 

Amy Lord - taken by Ron Heerkens Jr

Later I headed back out to Webster to see the end of the MTD. I met up with Bill Beyerbach and Bambi Jasmin and talked with them while we watched all the runners cross the finish line as they ran or walked around the mile course.

Sean Storie - taken by his wife

It was quite inspirational seeing the remaining runners reach the finish line before 7PM. One guy, Robert Veeder, sprinted to the finish line to finish at 12:00:04. Bill Murphy ran 31 loops, Amy Lord ran 32 loops, Tom Butler ran 40 loops, Kim Rapp ran 52 loops, Prem Kumar ran 53 loops, Jacob McManus ran 54 loops, Suzanne Macaulay ran 58 loops, Sean Storie ran 58 loops and Rob Wilder ran 63 loops. Results are here.

Meanwhile, some of the multisport athletes from the Rochester area ventured down to Watkins Glen for the Fly by Night Duathlon, results here. It was Run-Bike-Run-Bike-Run. Each run was 1.7 miles and Each Bike was three long laps of the Watkins Glen International course of 3.4 miles.



Wendy Abbott on the podium - taken by John Muoio

Kathy Reardon - taken by John Muoio

Local athletes did well; Jim Roche finished 12th in 1:32:00 for 1st in his M40-44 age group, Tom Dutton finished 50th in 1:41:04 for 1st in his M65-59 age group, John Muoio finished 54th in 1:42:26, Wendy Abbott finished 59th in 1:43:41 for 1st her F40-44 age group, Barry Cherney finished 73rd in 1:47:46, Steve Levitsky finished 86th in 1:50:45, Rob Ganey finished 103rd in 1:57:27,  Anne Esposito finished 113rd in 2:01:04, Kimberly Levitsky finished 120th in 2:03:54 and Kathy Reardon finished 121st in 2:04:00 and was 2nd in her age F50-54 age group. Sounds like fun!

Sunday, 4/20/2014 to Saturday, 4/26/2014

I ran 2 times this week, 14.2 miles.
I biked 1 time this week, 16.1 miles

Sunday, 4/20/2014: 16.1 miles bike, 12.2 average, 46F, 42% RH, 9 mph ESE wind, wind chill 42F, sunny.

Garmin Connect Activity for 16.1 mile bike on both sides of the Genesee River

My honey, Christine, was snoring so I was awake at 6:30AM. The sun rose and I lazed around. I knew I didn't want to run but soon I had the bright idea of going for a bike ride. I geared up, pumped up the air in the tires of my Trek FX7.2 and off I went. It felt weird on the bike at first but I took it nice and easy on my usual around the bridges bike route. I stopped at Wegmans for some coffee creamer and 4 donuts. I stuffed it into my backpack and rode home.

I woke up my honey and we lazed around all afternoon. We did make it out for a nice Easter dinner at the East Ridge Diner. Did we go to bed early ... not!

Monday, 4/21/2014: Boston Marathon for some, rest day for me.

I had half a mind on work while I kept tabs on Rochester runners that I knew that were running in the Boston. 37,000 runners ran the 2014 Boston Marathon ... one of these days I hope to.

I loaded the BAA app onto my iPhone. I also had the BAA website feed and Universalsports.com finish line feed open. I saw Rita Reptoo from Kenya win for the elite women in a course record of 2:18:57. Then I saw Meb Keflezighi of the US win for the elite men in 2:08:37 (1st American male winner since 1983). Lots of news, links here, here, here, here and here, 42 signs here, stats here.

Meb!!!

JMac around mile 18

Wilt around the half way point

Wendy Abbott

Heather Danielson and Chris Patterson

I tracked ten Rochester runners: Jason McElwain (J-Mac) in 2:57:05, Chris Patterson in 3:02:36, Tim Dwyer in 3:03:21, Dan Giblin in 3:12:46, Heather Danielson in 3:28:16, Wendy Abbott in 3:34:48, David Coyne in 3:52:32, Kristen Nagel in 4:07:16, Wilton Alston in 4:15:07 and Bill Beyerbach in 4:20:39.

My body didn't feel like running after work so I didn't. I have lots of races coming up. I don't need to run every day.

Tuesday, 4/22/2014: 8 miles, 1:09:53, 8:44 pace, 54F, 77% RH, 9 mph W wind, overcast.

Garmin Connect Activity for Cobbs Hill run on Tuesday night

I need to run and I need to run hill so I headed down to my old haunt, Cobbs Hill, to run. I parked up on Cobbs Hill rather than on Highland Ave, geared up and headed out. I "ran" into the Fleet Feet Sehgahunda Training crew and said "Hi" to Boots and Sean as I passed as some of their hill route. I did 4 switchbacks, 4 full Vs and then ran a "cooldown" run. My elevation change was 1220 feet and my splits were: 8:30, 9:19, 9;31, 9:21, 9:00, 7:58, 8:12 and 8:01. Not bad! Hoping I am becoming Sehgahunda Strong!

Wednesday, 4/23/2014: Rest day.

My Garmin Forerunner 310XT hasn't been uploading automatically for months. Tonight I finally figured out how to fix it. I found in the Garmin forums lots of other people with the same problem ... mostly bitching and moaning but one link had my solution, a "non-prompted non-vol clear", link here. Basically, it wiped my 310XT back to right when I unboxed it with no prompts to save my data. I had to set it up again. Then it started to upload as soon as I got it near my laptop ... nice!

Thursday, 4/24/2014: 6.2 miles, 46:34, 7:26 pace, 54F, 24% RH, 10 mph NNW wind, overcast.

Garmin Connect for Fast 10K around the streets of Irondquoit

My darling wife, Christine, was watching "Magnum, P.I." off the DVR. I watched 3 episodes (well, two did have a young Sharon Stone in them) before I broke free. It was almost 7:30PM before I headed out. I was a bit pissed so I struck up a hard pace and kept it up on my entire 10K route. My splits were: 7:33, 7:34, 7:30, 7:30, 7:20, 7:19 and 7:02 over the last 0.25 mile. I felt better when I got done.

Friday, 4/25/2014: Another rest day.

I felt a twinge in my groin area during the day from last night's run so I stayed in. Plus there was a traffic fatality on Route 104W by Buckman Rd right on my usual route home so traffic was all tied up on the west side of Rochester all afternoon and during the evening rush hour so I was late coming home.

Saturday, 4/26/2014: Moving a kid day.

What a day. My daughter, Karen, was going to move from one apartment in Newark to another. Sounds easy ... not so much.

Well ... Uhaul in Newark double booked my truck so my 17' truck was gone when my youngest son, David, and I got there at 10AM. So ... we had to drive all the way back to Victor (23 miles) to get a 20' truck. Both sites apologied but I will complain to Uhaul Corporate for breaking my reservation. So ... we didn't get back to Newark to start the move until noon. There we met up with my oldest son, Michael, and my ex. We got loaded by 1:30PM at Karen's old apartment. Then we had to make 3 stops for more stuff: Walmart for a futon, the ex's apartment for an entertainment center and the ex's storage unit for a coffee table before we drove to Karen's new apartment. There I had to park my Uhaul still slightly on a busy side street because the driveway was short and narrow. Her apartment had a steep and narrow stair plus a low ceiling at the top of the stair and entrance way. Everything got moved in .... except the couch. My sons tried to get it in ... but couldn't. There was just no way to angle it in. So we had to take it back to my ex's storage unit. The move was done by 3:50PM, then it was off to drop the truck off in Victor. David dropped me off back in Rochester just after 5PM.

But ... I wanted to go to a RFP dinner party at Bazil's at 5PM ... Christine didn't really want to go but went along anyway. We were late ... words were said ... I should have gone by myself. We ate at MacGregor's Grill instead. We stopped at Wegmans to get a cake before we headed out to Steve and Kim Levitsky's for dessert. We had a bit of social time before we headed home. We were in bed by shortly after 9PM ... exhausted.

Meanwhile ... out in Facebook, I saw that Tina and Joe conquered the Blue Ridge Marathon in Roanoke VA which is billed as the "America's Toughest Road Marathon" with 7430 feet of total elevation change, results here.

Tina Pellegrin and Joe Ciecierega with finisher's medals in front of the Roanoke Star

Also ... again out in Facebook, I saw that Tom Butler was running the Hyner View Trail Challenge in Hyner PA. He ran the 50K with 4300 feet of total elevation change, results here.

Yet ... again out in Facebook, the Flower City Du and Tri was held. Just one picture ...

Kayaks out on the Genesee River during the Flower City Tri

Sunday, 4/13/2014 to Saturday, 4/19/2014 - Dirt Cheap #1 and Muddy Sneaker 20K

I ran 7 times this week, 27.05 miles

Sunday, 4/13/2014: Rest day.

81F and I took a rest day! Arrgghh! A well deserved one though after 37 miles last week. My darling wife, Christine, and I just lazed all day. I saw on Facebook that lots of running was going on.

Four runners from Rochester traveled to Athens OH to run the Athens Marathon. It was a hot day but they toughed it out and finished.

A Facebook pic from Athens OH: Steve Levitsky, Bambi Jasmin, Brian Andrews, John Muoio (head cheerleader) and Anzhela Knyazeva

Meanwhile, some of the ultra crowd were out in Buffalo to run the 6 hour BPAC. results here.

Facebook pic of the BPAC start.

I also saw updates about other people running, biking and kayaking. All in all, a busy and active Sunday for lots of people. We did make it for a bit to go grocery shopping at the Wegmans in Webster. OK, I felt like a slug.

Monday, 4/14/2014: Another rest day.

I needed to take another rest day because I knew I was going to run on Tuesday down at Cobbs Hill with GVH, run Dirt Cheap #1 on Wednesday and run the Muddy Sneaker 20K on Saturday.

Meanwhile, the nice weather in Rochester was turning to crap. The high was 83F ... then a cold front moved in. The high was Tuesday is forecast to be 39F with 100% chance of snow and sleet with about the same for Wednesday. Gotta love our wacky weather!

Tuesday, 4/15/2014: Several runs of 8:08 miles, 32F, 64% RH, 21 mph WNW wind, wind chill 21F, overcast.

It was 33F by 11AM ... a 50F temperature change in 22 hours. Summer left, winter has returned.

I headed down to Cobbs Hill to try out a GVH workout. I did a 2.3 mile warmup of 2 Ys, link here, before I gathered with the other members and Bill Beyerbach around 6PM. The marathoners were in taper mode so their workout was a relatively tame 4 or 5 1km repeats with 200m recovery followed by a 2 to 3 mile cooldown. Well, I kept up with the group for the first 1km, 4:04, link here. I took a bit more recovery after each 1km and did slow a bit. The 2nd 1km was 4:05, link here. The 3rd 1km was 4:05, link here. The 4th 1km was 4:10, link here. Bill and I decided not to do the fifth and went out for a cooldown run of 2.6 miles, 8:29 pace, link here. The route down Hillside and Norris Drive into the wind was brutal. We stopped at Fleet Feet Armory for their Boston Marathon sendoff party. D&C articles, "Fleet Feet's Boston Marathon send off celebration" and "Local runners proud to race in Boston".

A Facebook pic - The top picture is all the runners going to the Boston Marathon, Dave Coyne who has run 42 Bostons speaking and Ellen and Dave together.

Then I ran a really nice and easy 0.7 mile run, 9:56 pace, to my car on Highland Ave, link here. All in all, lots of runs for 8.08 miles. A nice workout!

Wednesday, 4/16/2014: 2 runs: 1.2 mile warmup and Dirt Cheap #1 of 4.68 miles, 36F, 47% RH, wind chill 31F, sunny.

It was a pretty cold day for April but it was a Dirt Cheap Wednesday in April so I headed down to Devil's Bathtub at Mendon Ponds Park. I got there around 5:45 for the 6:30 start and got a nice parking spot about 100 yards away from the finish.

I got out early for a 1.2 mile warmup run at 8:14 pace, link here. I got sweaty enough to just go with my tights, heavy black tech, heavy gloves and beanie. No, I did not wear the Brooks Racing Team colors since I did not sign up again. Right now, I am an independent runner just like when I started back in 2005.

The start was a wave start. Wave #1 was men under age 45. Wave #2, 5 minutes later, was women under age 45. Wave #3, another 5 minutes later was everyone 45 and over. As I waited, I chuckled with other runners that this was the "old geezer" or "seasoned runner" start. So we had a lot of runners to catch after they all mucked up the mud a bit.



I edged my way up near the start as I usually do. Off ... we went. This was my 6th Dirt Cheap #1 so I knew what to expect. We started to pass slower women before mile 1.

I skirted most of the mud in the bog at mile 1.5 by picking to just run the middle. I went through the mud slog at mile 2.5 without incident by making sure that I struck with my toes first not my heels. Later I heard that Diane K had been sucked out of both her shoes by the mud. Then it was a matter of hanging on. There was a bit of snow in the pine woods below Devil's Bathtub ... unbelievable!

Climbing up Cardiac Hill

Then it was up Cardiac Hill and down the other side. I could hear Ellen calling in other runners. I was struggling to save something for the infamous stairs up to the finish. I passed on the left as I was heading up and got to the finish in 43:04. Done! I struggled to catch my breath and had to walk around a bit before I could compose myself and get some water. I chilled and changed into dry clothes and shoes quickly. I hung around for the raffle but didn't win anything. Later I found that I did pretty well. I was 37th out of 307, link here and 1st out of 7 in my M 55-59 age group. My splits were: 7:41, 9:41, 10:21, 8:15 and 10:24 over the last 0.68 mile.

Thursday, 4/17/2014 & Friday, 4/18/2014: Rest days.

I was saving my energy for the Muddy Sneaker 20K on Saturday. I took Friday afternoon off. I just lazed around instead of getting anything done. I was kind of ticked off about that but ... whatever.

Saturday, 4/19/2014: 2 runs of 1 mile and Muddy Sneaker 20K of 12.09 miles, 41F, 70% RH, 9 mph N wind, wind chill 35F, sunny.

Christine and I woke up around 6AM and got ready quickly for the Muddy Sneaker 20K. This was my fourth time so I knew enough to bring a complete change of clothes and shoes. We started out for the High Tor Wilderness Area at 7:10AM. It was a scenic drive. We arrived at 8:15AM. I picked up my packet. Nice swag as always ... a long sleeve tech shirt and a pair of Smart Wool socks.

Garmin Connect Activity for Warmup before Muddy Sneaker 20K

I headed out for a 1 mile run at 8:22 pace to get my blood pumping and my legs warm. I ditched my Brooks jacket and gave it to Christine. I just wore my CW-X tights, heavy long sleeve tech shirt, heavy gloves and Brooks beanie.


The Muddy Sneaker has a unique start and finish ... they are both uphill. Soon off we went. I waved to Christine as we ran by.

The uphill start - courtesy of MPNow.com

I knew that it was best to go fast up the hill and back down until the dead end. The trailhead start was a bit of a bottleneck so it's best to get ahead of as many as possible. The singletrack that followed was muddy, full of rocks and roots. The first stream crossing was around mile 1.

The stream crossing at mile 1 - courtesy of Alex Tong's Flickr

I went to the right of a tree soon afterward and boom! I felt a branch rake across my face. It smarted but I continued on. I later found that I picked up a small scratch on my nose and a bruise on my right forearm from this race. The bruise was probably from when I fell later.

I broke out onto jeep tracks around mile 2. I remembered seeing thick ice on both sides of a stream that we had to hop over. The chicken and penguin waved us to the left and down at mile 3.

The chicken! - courtesy of roadsarepoison.com

The steep downhill stretches were much appreciated. The long, long uphill stretches that were seemingly unending ... not so much. I almost went straight at the end of a long downhill at mile 7 but was called back on course. The chicken and penguin were back at mile 7.7 waving us to the right onto a steep technical downhill muddy stretch. A water stop at mile 9 was before a really steep downhill down, down to the second stream crossing at the bottom of Parrish Hill Rd at mile 10.4. Then it was up, up a steep hill. This hill was not runnable for about 1/2 mile. I was exhausted and had to play mental games to keep going as the trail continued upward to the finish ... walk 20 steps, run 60 or more steps or just power walk if it was faster than running.

Just before the finish with Chris Washburn - courtesy of Alex Tong's Flickr

I sensed that the finish was near and kept my run up. Soon I saw the finish ... and .... done in 2:13:18, my second fastest Muddy Sneaker. Mort Nace of Medved handed me my latest Muddy Sneaker water bottle as I crossed the finish line. I found out later that I did OK, 62nd out of 170, results here. I was 6th out of 27 in my 50-59 age group. My elevation change was 1824 feet and my splits were: 8:35, 10:26, 13:19, 8:49, 9:37, 8:45, 11:24, 9:59, 10:39, 11:37, 16:01, 13:22 and 9:00 over that last 0.09 mile.

And ... a shout out to Alex Tong's Flickr account, link here, for his pics.

A sweet Muddy Sneaker 20K long sleeve tech shirt - courtesy of Christine

Christine was there to greet me and gave me a hug. I said "Hi" to Chris Washburn who had finished 9 seconds behind me. Soon I had a banana, a couple of cookies and potato chips to satisfy my runners hunger. I waited around for Prem Kumar to finish so I could find out how he liked his first Muddy Sneaker. He told me that he and other runners had helped a woman at mile 8 who had hurt her knee.

I got chilled and changed. Other things were on our plate for the day so we left. We headed toward Newark to see my daughter and also gave her boxes for her upcoming move next week. We stopped at Tom Wahl's in Newark for a bit of lunch. Our hamburger, fries and chocolate milk shakes were delicious. A bit of grocery shopping at Wegmans was also needed. By the time we got home at 5PM after a full day we were exhausted. I managed to head out later to Papa Johns for pizza and wings. Then it was to bed early .... zzzzz.

Sunday, 4/6/2014 to Saturday, 4/12/2014

1 ran 5 times this week, 37.0 miles.

Sunday, 4/6/2014: 2 runs of 8 and 3 miles

Bill Beyerbach called last night and asked if I wanted to run with him this morning. It would be his last long run before he runs the Boston Marathon in two weeks. I wanted to run a new route so I asked if I could run on his routes. It was 27F when I woke up at 7AM and warmed up to 39F by the time I got over to Bill's at 9AM.

Garmin Connect Activity of 8 miles with Bill Beyerbach

We got out on Bill's 8 mile route around 9:45AM. I took the lead and took up a nice and easy around 8:00 pace. It was a bit harder than Bill wanted to go but he stuck with me. We stopped for a couple of minutes at the corner of Hillside Ave and South Winton Rd for a bit of water before we continued on. Our splits were: 8:20, 8:04, 8:27, 7:49, 7:47, 7:52, 7:50 and 7:37. When we got back to Bill's house we took a bit of a break while we rehydrated and talked ourselves in 3 to 4 more miles including Rich's Dugway.

Garmin Connect Activity of 3 more miles with Bill Beyerbach

We headed down Rich's Dugway which a 1/2 mile hill about a 1/4 mile from Bill's house. Then he ran around Ellison Park for a bit before we headed back up Rich's Dugway. Going up Rich's Dugway, a 1/2 mile hill, is easier than it sounds. I was running out of energy so I was glad to stop when we got back to Bill's house after just 3 miles. Our splits were: 8:19, 8:34 and 8:57.

Afterward, Bill made us some Egg Beaters, raisin toast with butter and coffee. Bill didn't have any milk so I took mine black with sugar. All quite tasty! It was good to run some miles on another route!

I saw my youngest son, David, for a bit after a little lunch and a shower. When I caught up on Facebook I noticed that a lot of running had gone on! I noticed that some people down in Letchworth State Park running Sehgahunda preview run #2 from CP1 to CP3 ... a lot of mud and water was involved!

A muddy shoe fresh from the Sehgahunda mud

Other were running down in Hornell NY at the Salon 96 Run for the Wild 2014 (5K, 10K, Half marathon).

All in all, a nice Sunday!

Monday, 4/7/2014: Rest day

Well deserved after a weekend of running. Christine and I went out to see the Chase Woods Manor townhouses on Spencerport Rd just past Long Pond and before Elmgrove Rd. They are not too bad ... a typical up and down 2 bedroom townhouse with 1 bath upstairs and a full basement. It's very close to work. I was a bit worried running routes due to the amount of traffic. Christine likes it because it is close to Unity Hospital. I like because it is close to the Erie Canal and Fleet Feet Ridgeway.

Tuesday, 4/8/2014: 6.7 miles, 1:02:08, 9:16 pace, 46F, 66% RH, 11 mph NW wind, wind chill 43F, sunny.

Garmin Connect Activity for 6.7 miles of hills: 3 switchbacks, 2 full Vs and 2 Ys

I knew from past experience that being road ready is not being trail ready. When I run road I have a steady state like a metronome. Not so much with trail running with its up and down. I knew I needed to run hills to be ready for upcoming trail races: Muddy Sneaker, Dirt Cheap Trail Series #1 and Sehgahumda. So I knew I needed hills so what better place than where my 2012 Sehgahunda Training program started than Cobbs Hill. It was 46F so I just wore shorts, long sleeve tech, light gloves and a hat. Soon I got my trail on ... 3 trips up the switchback, 2 full Vs on the grass hill and then 2 Ys on the road up to the reservoir to "cool" down. My splits were: 9:50, 10:18, 10:03, 10:07, 8:22, 8:18 and 7: 21 over the last 0.7 miles. All in all, 6.7 miles. Nice!

Wednesday, 4/9/2014: Rest day ... nothing to see here!

Though I did sign up for some future races: Dam Good Trail Race in August, Airport 5K in June and the Lorain County Children Service Half Marathon on May 4th. Christine and I will be in OH at her niece's christening on May 3rd and the half is the next day so it's a win, win!

Thursday, 4/10/2014: 6.2 miles, 57:43, 9:18 pace, 70F, 23% RH, 18 mph SSW wind, overcast.

Wow! 70F plus outside! Summer blew into Rochester for a visit and I just had to take advantage of it! So I headed down to Cobbs Hill again to do more hills. Gotta do hills to prepare for trails!

Garmin Connect Activity for 6.2 miles with 3 switchbacks, 2 Vs and a cooldown run

My legs complained a bit as I started up the first switchback but I continued onward. I just took it easy as I did 3 switchbacks and 2 full Vs on the grass hill. I wanted to do 2 Ys up to the reservoir but Bill Beyerbach called me over to talk to GVH's Coach Reif for a bit. Then I went out with Bill for a 2 mile "cooldown" (maybe not) run. We pushed each other at 8 minute pace on the roads around Cobbs Hill. My splits were: 10:23, 10:08, 10:02, 8:57, 8:06, 8:30 and 7:54 over that last 0.2 miles.

I also joined the GVH group for their core workout. My core definitely needs work! Coach Reif invited me to join GVH as a guest for a few workouts next week. I am considered switching from the Brooks Racing Team to GVH. I would like a bit more structured workouts to advance my running beyond what I can do by myself.

Friday, 4/11/2014: Rest day.

Nothing special. I decided to go to the unofficial Flower City Half preview run that I heard about from GRR and Bagel Bunch runner groups rather than the Sehdahunda preview run #3 from CP3 to CP6.

Saturday, 4/12/2014: 13.1 miles, 1:55:29, 8:48 pace, 39F, 93% RH, 6 mph SW, wind chill 35F, sunny.

Garmin Connect Activity for Flower City Half preview

I set my alarm for 5:30AM and through sheer gumption got myself down to the Blue Cross Arena by 6:40AM. There were only 8 other runners when we started out at 7AM. One was Roger Howe who gave me a list of directions for the run and a detailed one of the route through the Mt Hope cemetery. I followed two other guys who didn't have a map and got a bit lost around Frontier Field since I thought they knew where they were going. I met up with Frank Quattrone who guided me across a parking lot to get back on track. Frank and I struck up a nice pace and proceeded on for miles and miles. We got a bit lost in the Mt Hope cemetery but made it out the other side with 3 miles to go. I felt pretty good so I just kept up my nice and easy pace all the way back. My splits were: 9:09, 8:41, 8:36, 8:17, 9:23, 8:40, 9:00, 9:46, 8:56, 9:25, 8:29, 8:16 and 8:06. Soon I was home drinking coffee.

I caught up on Facebook and learned that there were a lot of running going on: Fleet Feet had their own Flower City Half preview run, No Bo, WalkFit and Corporate Challenge.

Trails Roc ran their inaugural Mess the Dress with 133 runners in Black Creek Park, results here. I saw a livecast of the finish line on Youtube which showed them running through water up to their knees before climbing a hill to the finish. Here are a few Facebook pics that I found:

Dave Sek

Jeanne Herrick

Prem Kumar

Tammy Abbe

Mark Monachino

A very artistic picture of 2 runners reflected in the water

Eric Eagan, race director

Christine and I just lazed around and watched NCIS most of the day, then we zoned into watching shows off the DVR. Kind of boring but we were together ... we held hands now and then.

Sunday, 5/20/12 to Friday, 5/25/12

I ran 4 times in 6 days, 20.08 miles

Sunday, 5/20/12: Lilac 10K, 43:53, 7:05 pace, 76F, sunny, calm, 2 stops.



Christine and I got up early around 6AM. We had a brief stretch before getting out the door and down to Highland Park around 8:30AM for the Medved Lilac 10K. I had a bit of time pre-race for a brief 0.5 mile run. Then I moved up towards the front of the pack and settled in next to Heather Danielson and Bill Beyerbach, fellow Brooks Racing Team members. My plan was the usual ... stick with Heather like glue, she is a master at pacing. I tend to go out too fast like a rabbit.

The race started. I noticed that a girl to the right of us fell within the first hundred yards, maybe she got her heel tripped. I was on Heather's left shoulder, we hit the first mile at 6:45.

Heather Danielson and I

Bill Beyerbach

It was hot but I was running well, I kept on Heather's shoulder or slightly ahead as we clocked off 6:51, 6:53 and 6:50. I appreciated the Fleet Feet cheering section at the corner of Monroe and Winton. I started to have trouble at mile 4. My legs were screaming for me to stop so I had to let Heather go. I didn't want to but I walked for 100 feet. I started back up but didn't have the same fire and walked again before we made the left turn back onto Highland. Mile 5 was 7:32. The climb back up Highland toward the finish felt like it took forever, mile 6 was 7:09. The finish line was just out of sight but the last 0.2 was 6:50 pace. Done ... sweaty, thirsty and tired!

Heather finished in 43:11. I did a lot better than I expected, 43:53. This was 5 seconds off my lifetime PR of 43:48 set in last year's Appleblossom 10K. I set a course PR, bettering last year's 46:28 by 2:25. Bill finished in 44:42. I think I let my knowledge of what still lie ahead get the better of my body, but the heat was definitely a factor also. It's tough to say. I was 133rd out of 1283, link here. I was 12th out of 76 in my M50-54 age group, link here. I met up with my lovely Christine who was happy with my time. She handed me a towel for good reason ... I was dripping wet! I headed over to the Cooperative Extension for some post race chow of a banana, cookie and gatorade. A young woman introduced herself to me as a reader of this blog ... I may have to update my estimate of how many people read this blog! She wished me well at my upcoming Sehgahunda Trail Marathon on Saturday and I wished her well at her upcoming Buffalo Marathon on Sunday, her first. Life changing events, marathons are ... as Yoda would say.

We met up with Tim Matthews who takes pictures of runners at most of the local races. He had a bit of trouble at the 5K. He tripped (I think while running backwards) and scrapped up his knees, elbows and his knuckles. Plus he busted his camera. He used his backup camera for the 10K. The hazards of taking running pics! He was headed to Best Buy to take advantage of their extended warranty which covered breakage.

Christine and I went out for a late breakfast/lunch at Uncle Danny's, a stone's throw from our apartment. Then we headed home for a brief rest, shower and then back out the door. We shuffled off to Buffalo to meet up with her daughter, Beth, and her boyfriend, Nick. They had taken a brief vacation to Niagara Falls to see the Falls, ride the Maid of the Mist and visit her alma mater, Niagara University. We had a early and quite tasty supper at AppleBee's on Walden Ave before heading back home.

Later, I finally got to watch last night's Lakers-Thunder game 4 off the DVR. I had a bad feeling about this game. Christine said as she got up ... "a horrible score from last night". I told her shussh! I tried not to watch the sports news during the day. I watched the game ... trying to will every Laker miss into the basket. The Lakers were up by 13 with 7:46 to go! But yes ... they lost on a 3 that Westbrook made with 0:13.6, 100-103, link here. So ... the Lakers are down 1-3 to the Thunder with the Spurs awaiting for the victor, link here. Meanwhile, the Heat and Pacers are tied 2-2, link here.

Monday, 5/21/12: Rest day.

Just your normal rest day. I am getting a bit antsy about Sehgahunda. The weather forecast for Mount Morris on Saturday, 5/26/12 is for a low of 57, high of 79, little chance of rain. It is supposed to be dry all week ... if you can believe a long range forecast.

We watched four episodes of Unforgettable off the DVR. It's another cancelled series; along with Pan Am, Missing and GCB, that we watched this season. Christine was bummed about Alcatraz and The Firm. It seems that Christine and I pick the shows that no one watches ... or not the right people watch. The networks don't seem to give some shows much of a chance ... but reality shows are everywhere!

Then I watched the last Lakers game of the season as the Thunder took them out, 1-4, by a score of 106-90, link here. I guess I will get more sleep now ... if I don't start watching the upcoming Spurs - Thunder series.

Tuesday, 5/22/12: Group Taper run, 2.77 miles, 72F, sunny, calm

Garmin Connect Activity for Sehgahunda Training - Group Taper Run

I met up with the group down at Riley Lodge in Cobbs Hill Park at 6PM like usual. We just headed out at a really nice and easy pace, laughing and having a good time. Mark Monachino told us, "You can't do anything to help yourself this week but you can do an awful lot to hurt yourself". He meant like do 400m repeats, trip and sprain your ankle ... stuff like that. So ... we tried not to do that. I even went to bed early and got 8 hours of sleep. Tapering sucks!

Wednesday, 5/23/12: 6.11 miles, 48:53m 8:00 pace, 75F, sunny, calm, no stops.

Garmin Connect Activity for Cobbs Hill run - long way up, 1 loop, long way down

I headed down to Fleet Feet Brighton early to head out for a nice and easy run ... which ended up a bit harder since I had to be back by 6PM for a Sehgahunda question and answer session. Then I went out to the Tap and Mallet for a bite to eat with the group. We are all a bit nervous but we all think we are ready. The Saturday weather forecast for Mount Morris is definitely warm and dry, high around 80. I have heard reports that the course has dried up ... still need to careful.

On the NBA front, the 76er's won at home against the Celtics to force a game 7 in their Eastern semis, link here. I caught the SportsCenter highlights before heading to bed.

Thursday, 5/24/12: 5 miles, 39:55, 7:59 pace, 80F, sunny, a nice breeze, no stops.

Garmin Connect Activity for Fleet Feet Ridgeway - Pickdale + Weber

I headed down with Christine to Fleet Feet Ridgeway to pick up my packet and a final tuneup run before Sehgahunda. I ran nice and easy in the heat ... as much as I could. Christine went to nearby Art Nail to get her nails done. Shopping was next, then Christine cooked up some of her luscious BLTs. She is so sweet!

I watched a bit of game 6 between the Heat and the Pacers, link here. The Heat won to advance to the East Finals against either the Celtics or the 76er's. Their game 7 is Saturday night.

Friday, 5/25/12: Vacation and travel day down to Portageville

I decided to take a vacation day to get ready from Sehgahunda tomorrow. Christine had made some appointments so she attended to them while I puttered around and made sure that I didn't forget anything. Then we headed down to stay for two nights at the Genesee Falls Inn in Portageville just a 20 minute drive from the start. We have a sweet 2 bedroom suite on the second floor. I have all my racing stuff ready to go in the other bedroom. We had a nice supper at the Letchworth Pines. All ready to go for tomorrow's Sehgahunda!!

I decided on the spare ribs