Sunday, 3/31/2013 to Saturday, 4/6/2013

I ran 2 times this week, 11.55 miles.

Sunday, 3/31/2013: 1:15:01, 7.55 miles, 10:01 pace, 52F, light sprinkles to light rain, a stop to remove my jacket.

Garmin Connect Activity for Mendon Ponds Park - Blue, Green, Blue Trails

My darling Christine and I spent Easter in Rochester this year rather than venturing out to Cleveland to see her family. We spent a relaxing morning and early afternoon reading the Sunday Democrat and Chronicle along with our usual coffee and bagel. Soon though ... the trail called out to me. Let's call it ... day 1 of accelerated Sehgahunda plus Muddy Sneaker plus Medved Madness hill training. I have to really amp up my trail game with lots of races coming up soon.

So ... Christine dropped me off in Mendon Ponds Park so I could commune with nature while she went onward to Trader Joe's. I asked her to come back in an hour. I had my Camelbak and a couple of Gels (which I didn't need). A light sprinkle was falling as I set off on the Blue trail at a really nice and easy trail pace. The trail conditions were a bit muddy. I was surprised to find just a little bit of frozen snow on the trail in a coule of spots. I took off my jacket before I transitioned over to the Green trail. It was a heavier sprinkle now ... I was running and warm enough with just a short sleeve shirt, shorts, calf sleeves, light gloves and my Salomon Speedcross shoes. I know these trails well ... soon a light rain was falling. Christine was not waiting after 57 minutes when I exited from the Green trail so I continued onward for another loop of the Blue trail. She did honk at me when she saw me as I paralleled Douglas Rd for a bit but I motioned that I was running on. She was there waiting when I came off the Blue trail. I was happy that I had communed with nature and she was happy that she had finally made it to Trader Joe's ... a win, win!

We had a non-traditional Easter supper of chicken, brussel sprouts and salad while we watched a couple episodes of Castle and Grey's Anatomy.

I ran 20 times in 31 days for 140 miles. So far in 2013: 58 runs in 90 days for 355.7 miles.

Monday, 4/1/2013 and Tuesday, 4/2/2013: Rest days.

Winter continued to rule the roost in upstate NY. Cursed groundhog! Wind and snow flurries during the day on both day and actual snow on the ground on Tuesday morning! Uggghh! I should have ran Tuesday but a nice warm apartment made up my mind to be a slug.

Wednesday, 4/3/2013: I guess 4 miles, 40F, sunny, windy, no stops.

I absolutely had to run hills so I drove down to the Riley Lodge at Cobbs Hill. It was cold, windy and the park was mostly deserted as a result. I didn't warm up much but headed straight for the switchback ... which was a mistake. I was very winded when I got to the top. I caught my breath and proceeded down the stone path and up the grass V. I did three more. Each one were easier. Lesson learned ... always warm up with a run first before doing hills. I did do a cool down run afterward.

My fully charged (?) Garmin died in the middle of the second loop so I guess-estimated my mileage by looking at what data I could upload. I just learned that Garmin is offering a $50 rebate, link here, on any returned Garmin if you buy either a 210, 610 or 910XT from Garmin ... hmmm.

Thursday, 4/4/2013: Rest day due to apartment hunting.

I thought that Christine had made this appointment for next Thursday ... like it was marked on the calendar in the bathroom. But, it was for this Thursday so out we went into the setting sun to Brockport to look at a two bedroom, 1.5 bath townhouse with full basement and washer/dryer hookup at Winston Woods.

Friday, 4/5/2013 and Saturday, 4/6/2013: Sick days

Both days lost because of a spring cold. I really missed not running a warmup run on Friday night and the Flower City Half preview run #1 on Saturday morning. Instead I just moped around, sneezed a lot and wiped my nose when needed. Exciting stuff ... not!

Syracuse lost in the NCAA Final Four against Louisville, 56-61, link here. The team did well to get that far but had an off shooting night and some mildly questionable calls in the last two minutes.

Sunday, 3/24/2013 to Saturday, 3/30/2013 - Spring Forward 15K

I ran 4 times this week, 29.4 miles

Sunday, 3/24/2013: 12.4 miles, 1:54:31, 9:15 pace, 26-36F, sunny, a bit breezy, 2 stops



I could have drove down to the Mount Morris Dam where the Sehgahunda Preview Run #1 group was heading out at 9AM. I knew the course and didn't really want to run it with snow and mud. I thought of it though.

But ... I needed a long run so I got up and out around 10AM. I struck up a really nice and easy pace. I headed north to the O'Rorke Bridge, 6.2 miles away ... no worries. My right Achilles was a dull ache and ignored. I stopped for a Gel and hydration, then continued onward south on the Genesee River trail, then back to the 104 bridge. I stretched the run out a bit so I could get to an even 20K. Soon ... well after 2 hours ... I was home with coffee and a bagel. Long run on Sunday ... check. Monthly mileage total over 100 miles ... check.

Later, Christine and I headed out to Salvatore's on East Ridge Road for their Fried Shrimp Dinner ... yum! We watched a DVR'd "The Quiet Man" with John Wayne and Maureen O'Hara before hitting the hay. A nice weekend!

Monday, 3/25/2013: Rest day ... Castle marathon, move along!

Tuesday, 3/26/2013: Another rest day ... NCIS marathon, should have gone to bed earlier... didn't.

Wednesday, 3/27/2013: 6.2 miles, Garmin battery low, 36F, light wet snow/rain, no stops.

I came within a hair of not going out for a run ... really! Christine made an early supper of pizza before her therapy appointment at 7PM. I had to digest ... the couch almost sucked me in. I couldn't let that happen so I just got up, dressed and got out around 7:50PM. My Garmin saying Low Battery (again!) and the wet snow in my headlamp was a bit discouraging but I resolved to keep going. I started out at a 9:00-9:15 first mile pace to get the joints warmed up. Then I kicked it up to a 8:00-8:15 mile pace for the rest of the way. The wet snow changed to a light rain by the time I was done. I was drenched when I got in but another run was in the books ... Yay!

Thursday, 3/28/2013: Rest day ... could have ran.

'Cuse beat Indiana, 61-50, link here. They advanced to NCAA Regional Final on Saturday.

Friday, 3/29/2013: Rest day ... no running before the rolling hills of the Spring Forward 15K.

Saturday, 3/30/2013 2 runs of 1.5 and 9.3 miles, 30F, sunny, 8 WSW wind.

I set my alarm for 6AM ... at least I thought I did. I woke up at 6:50AM!! We dressed, got my gear together and were out the door at 7:25AM. Ah ... down in 20 minutes to our favorite park, Mendon Ponds Park. It was a beautiful morning with not a cloud in the sky! This was my seventh consecutive Spring Forward 15K. This race is quite demanding through the rolling and seemingly unending hills of Mendon.

Garmin Connect Activity for Warmup before Spring Forward 15K

I got out for a 1.5 mile warmup just to get loosened up. I ditched my jacket before the race.

 Soon I lined up for the race in my usual spot alongside Bill Beyerbach and Wendy Abbott. I started out kind of hot with a 7:18 first mile ... I couldn't keep up with Bill and Wendy today. The first 5K passed in 23:00. I saw 5 deer cross the road about 100 yards up between mile 3 and 4 and then another deer about the same distance between mile 5 and 6. The runners farther up certainly got a closer look! The second 5K passed in 23:43. I walked at the last two water stops so I could make sure that I got the water in me not on me. My right Achilles started to bother me plus I just plain ran out of gas in the last 5K, 24:57. I didn't have any sprint left in me at the end but did appreciate Ellen yelling out my name at the finish line.

Rounding the turn onto Douglas Rd ... about 1/2 mile to go!

 All in all, I did OK. I finished in 1:11:40, 7:42 pace, 114th out of 654, line here. I was 7th out of 30 in my M55-59 age group, link here. By the way, the 2.5 mile race had 241 runners, link here. I met up with my darling wife, Christine, at the finish. The post race chow of a hot dog and banana was much appreciated.

Later, I watched the 'Cuse dispatch Marguette to advance to their first NCAA Final Four in ten years, 55-39, link here. Then I watched the Rochester Knighthawks dispatch the Toronto Rock, 12-8, link here. All in all, a great day!

Sunday, 3/17/2013 to Saturday, 2/23/2013

I ran 4 times this week, 20.4 miles.

Sunday, 3/17/2013: 11.8 miles, 1:53:01, 9:35 pace, 22-28F, sun and snow, some stops for hydration



I met up with the Relentless Forward Progress (RFP) group for the second loop of their Sunday run. It was scheduled to be 10 miles which met my needs. I drove down to Pantera Bread at the Twelve Corners in Brighton around 8:30AM to wait. They were already out on their 6 mile first loop. Soon enough ... Steve, Wendy, Bill, Cindy and Heather came in view. We headed out at a really nice and easy pace that soon covered a lot of ground. After a bit, Cindy peeled off to go home and we picked up Anzelha who knew we were coming.

Running with RFP, I found roads and trails that I had never run on or seen before. I guess I needed a change of scenery from the usual streets of Irondequoit. Afterward, we had coffee and refreshments at Pantera Bread where we met up with Megan and her baby, Lacey. I also picked up a Brooks tech long sleeve shirt on 50% off winter clearance from Fleet Feet Brighton on the way home.

Monday, 3/18/2013: Rest day ... just the usual.

Tuesday, 3/19/2013: 6.2 miles, between 7:30-7:45 pace, 28F, windy, no stops.

I heard the wind howling and fought with myself .. run or not run, run or not run, run or not run? I waited until about 30 minutes before dusk in the hope that the wind would die down. It did a little so I headed out. I felt good so I took it out a bit hard. My Garmin said Low Battery and died just before 3 miles. It said that my pace was between 7:30 and 7:45 pace. It felt pretty good so I kept my effort up. I warmed up and the wind wasn't so bad.

Wednesday, 3/20/2013: Rest day .... yada, yada, yada.

Thursday, 3/21/2013: 6.2 miles, between 7:45-8:30 pace, 29F, windy, no stops.

I got our 2000 Chevy Cavalier inspected and I resurrected the volume icon on Christine's laptop (thanks to Google) ... and the couch felt so inviting. Yet ... I got out around 7:45PM for a much needed 10K around the usual streets of Irondequoit. This time my Garmin was fully charged ... I just forgot to press Start. So I ran again by "feel". The result was that the first 5K was around 7:45-8:00 pace and the second 5K was between 8:00-8:30 pace. My Garmin was on and showed pace. My right Achilles didn't bother me too much at all, just a minor ache now and then.

Friday, 3/22/2013: Rest day.

We watched "The Hobbit, An Unexpected Journey" off of OnDemand. We had both read the book years ago. We both thought it was nicely done.

Saturday, 3/23/2013: 6.2 miles, 50:35, 8:10 pace, 32F, sunny, a bit windy, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine and I are not usually early risers on the weekend and today was no exception. The day was sunny, around freezing, a bit windy and just begging to run on. So ... I got around 10AM. I struck up a nice and easy pace ... my joints weren't very limber at first. My first 5K was 26:00, 8:23 pace. I sped up a bit so the second 5K was 24:35, 7:56 pace. All in all, a nice way to limber up on a Saturday morning!

Later, I headed out to Newark to see my daughter and help her celebrate her 25th birthday. We shared some cookie cake and her homemade raspberry and cream cookies. I learned from her more about my youngest son, David. I talked with him. He said that he has been suffering with kidney stones and was in quite a lot of pain. He was going back to sleep and couldn't see me. Then I headed over to Lyons to see my father at the Wayne County Nursing Home. He seemed in good spirits

Sunday, 3/10/2013 to Saturday, 3/16/2013 - Johnny's Runnin of the Green 5 Mile run

I ran 5 times this week, 24.7 miles

Sunday, 3/10/2013: Rest day ... but 64F!

My youngest son needs to buy another car so I headed out to Palmyra for the third time so far. We did find a VW Golf that he liked at Select Euro Cars in Waterloo. I hope that he can get proper financing so he can stop borrowing his mother's car to get to work.

Meanwhile, trouble was brewing back on the homefront. My darling wife, Christine, decided that my pile of stuff that I keep on an open bookcase was unsightly and dusty (among other words). So ... she placed (I say dumped) it into two boxes that greeted me when I got home. I was not pleased ... but went through my stuff while complaining about it. As a result I missed out of enjoying the late afternoon and evening warmth. We kissed and made up in the morning ... though I was still a bit ticked.

Monday, 3/11/2013: 6.2 miles, 52:08, 8:25 pace, 54F, night, windy, no stops, moderate thigh and right Achilles discomfort

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine's hugs or the couch couldn't keep from running ... though she and it tried! I got out there at dusk with lots of reflectivity on ... calf sleeves, tech long sleeve, light gloves and headlamp. I got for a 25:10 first 5K, 8:07 pace. Then ... I started to hurt. My thighs tightened up and then my right Achilles started to ache. I slowed and endured the second 5K, 8:42 pace. I think it was my body still complaining about the 15 mile Run Around the Bay on Saturday ... my longest run of the year so far.

Tuesday, 3/12/2013: Rest day ... just your usual night off from running.

Wednesday, 3/13/2013: 7.5 miles, 1:00:50, 8:07 pace, 28F, overcast, windy, no stops.

Garmin Connect Activity for 7.5 miles around the streets of Irondequoit

What a difference a couple of days made ... winter returned! I really needed to run so I got out to enjoy the daylight. I needed to vent some frustration so I took it out kind of hard for the first 5K, 7:54 pace. I went down and back up Chapel Hill Drive so my next 5K was slower, 8:15 pace. I dropped my pace down a notch the rest of the way as a sort of cooldown. My right Achilles didn't really bother me ... sweet!

Thursday, 3/14/2013: Rest day.

I thought about running but my darling Christine was feeling poorly so I picked up a Papa John's pizza after I picked up my race bib and long sleeve t-shirt from Johnny's Irish Pub for Johnny's Runnin of the Green on Saturday morning. We finally watched our NetFlix DVD, J Edgar ... after 2 months!

Friday, 3/15/2013: 4 miles, 30:13, 7:33 pace, 36F, partly cloudy, windy, no stops.

Garmin Connect Activity for 4 miles around the streets of Irondequoit

I wanted to get out for a short, fast run ... so I did. I want to get some confidence that I could hold a 7:30 pace for Johnny's tomorrow. I went out ... and I did. A short, fast run was what I needed.

Later, Christine cooked up an excellent dinner of fish, mixed vegetables, rice and salad ... yummy! Then we watched Syracuse beat Georgetown in the Big East semis, 58-55 in OT, link here.

Saturday, 3/16/2013: 2 runs of 2 and 5 miles

I had a dream that I was late for a race and had to run in socks! So ... Christine and I got up late but still got down to a great parking spot near the Blue Cross Arena an hour before the 9:30AM start time of the 5 mile Johhny's Runnin' of the Green. The weather was certainly unlike last year's 70+ degrees. Today was 26F, overcast with a slight breeze that cut right through you.

Garmin Connect Activity for Warmup before Johnny's Runnin' of the Green

I caught up with members of the Brooks Racing Team and went out for a nice and slow warmup run.  I decided to ditch my jacket before the race. I knew I would warm up .... or at least I hoped I would.



The start line was changed from the narrow confines of last year's one side of Exchange to the narrow confines of Court St. But this time there was the ability of everyone who was slow to pile up in front of everyone who was already at the start. The resultant start was a scrum chock full of slow runners that I had to navigate and squirm around for at least 1/2 mile. I managed to start with and hang with Bill Beyerbach until the Ford St bridge where I took the inside of a turn and left him behind. The first mile passed by in a slow 7:42 as I got up to speed. I slowly tried to catch up to Wendy Abbott who was 100 feet in front. I did get within 30 feet before she negative split me after the turn around.

Wendy Abbott waving

On the way back around mile 3.5 ... just trying to hold my position.

Bill Beyerbach

I was running out of gas but managed to keep my pace of around 7:10 to 7:20 up. I crossed back over the Ford St bridge and managed a bit of a kick until the finish. A couple of girls passed me in the chute so I kicked it to a sprint to hold off anyone else.

I did OK with Garmin paces of 7:34, 7:08, 7:11, 7:19 and 7:01. I finished in 36:32 (36:23 according to my Garmin), 7:18 pace. I was 221st out of 2096, link here. I was 9th out of 93 in my M55-59 age group, link here.

I am not in PR shape yet. I have only been running since 2006 and last year I set a lot of lifetime PRs before I got injured. But I think I can drag my 55 year old body back there if I try. My right Achilles just bothers me now and then. I know how to stretch it so I can run. It aches or twinges ... I endure and continue onward. I would say I am 90%.

After the race Christine and I headed over to the Liberty Family Restaurant to have lunch with Bill Beyerbach ... and talk running. Later a nice, leisurely afternoon ensued. Christine cooked up beef brisket, boiled cabbage and carrots for supper. A nice day!

Maybe not so nice for the Syracuse Orange mens basketball team in the Big East Final against Louisville. They were ahead by 16 with 15:30 minutes and ended up losing by 17, 61-78, link here. Ouch!

Sunday, 3/3/2013 to Saturday, 3/9/2013

I ran 5 times this week, 36.95 miles.

Sunday, 3/3/2013: 9.3 miles, 1:26:27, 9:18 miles, 21F, overcast, calm, light snow, no stops.

Garmin Connect Activity for 15K around the snowy streets of Irondequoit

I got up and out fairly early. There was just a light snow falling. So I took it out really nice and easy on the snowy streets of my usual route. I added Chapel Hill Drive and then out and past Thomas Ave before heading back. I enjoyed making new tracks on the familiar streets that I run so much. All in all, another great running weekend of greater than 20 miles. My right Achilles seems to liking my increased mileage. I stretch it out before I start and take it easy on the first mile. I also definitely take a warmup run before races.

Speaking (or typing) about races ... I have pulled the trigger on: Johnny's Runnin' of the Green on 3/16, Spring Forward 15K on 3/10, the Dirt Cheap Trail Race Series, Muddy Sneaker 20K on 4/20, the Flower City Half on 4/28 and the Boilermaker 15K on 7/14.

On deck are: the Medved Madness 15 mile Trail Run on 5/5, the Lilac 10K on 5/19, the Sehgahunda Trail Marathon on 5/25 and the Mendon Mauler on 6/1.

After my morning run my lovely wife, Christine, and I enjoyed a very relaxing day. We went old school on the DVR again: The Shoes of the Fisherman and The Unsinkable Molly Brown.

Monday: 3/4/2013: Rest day.

A well deserved rest day ensued ... also my brother's 62nd birthday! He is counting the days until retirement!

Tuesday, 3/5/2013: 5.05 miles, 42:21, 8:23 pace, 28F, night, calm, no stops.

Garmin Connect Activity for Cobbs Hill run, 2 Y's

It was Brooks Racing Team night down at Fleet Feet Brighton so I headed down for the Cobbs Hill run at 6PM. I got there in plenty of time before when I got out of the car I realized that I forgot my Brooks running jacket! I didn't have enough extra clothes to cobble together enough to keep warm so I went back and got it. By the time I got back it was 6:20PM. So I didn't stretch and headed straight up to Cobbs Hill at a nice and easy pace. It had been a long time since I had done a Cobbs Hill run ... but I remembered what to do! When I got up on the left Y I could see the headlamps of the Sehgahunda Training and Trailz 101 runners doing their trail workout on their trail Y. Soon I might join them ... I really have to start doing trail once the ground thaws a bit. The Muddy Sneaker 20K is less than 6 weeks away! The Brooks Racing Team meeting was at 7:30PM. There will be a lot of new faces ... maybe we should wear name tags to all the meetings and races!

When I got home my darling Christine had a special surprise ... she had made BLTs!! Scrumptious!!

Wednesday, 3/6/2013:  6.2 miles, 50:55, 8:13 pace, 37F, night, calm, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

I just had to get out there. I struck out slow, then sped up a bit. So ... a negative split, 25:45 and 25:10. Just your usual 10K run.

Thursday, 3/7/2013 & Friday, 3/8/2013: Rest days

Both were rest nights in preparation for the annual Run Around the Bay on Saturday morning at 7AM. I did get in a lot of walking at work.

The Friday highlight was taking Christine to New Nails for her bi-weekly nail appointment. This time she needed a fill. Soon she rocked OPI's Big Apple Red as her new nail color! Later we went old school on the DVR with Doctor Zhivago.

Saturday, 3/9/2013: 2 runs of 1.4 and 15.0 miles

I woke up at 5:45AM and got ready quickly. I checked the temperature, 26F, and a 3 mph wind so I knew what to wear. I got out to the west end of the Irondequoit Bay Swing Bridge around 6:40AM. It was clear and the sun wasn't even up yet. A clear, crisp morning ... great weather for winter runners!

Garmin Connect Activity for Warmup before the Run Around the Bay 2013
1.4 miles, 12:43, 9:04 pace, 26F, sunny, calm, no stops.

I had time to go out for a 1.4 mile warmup run. I set out at the usual really nice and easy pace. I ran by the site where two West Webster firefighters were killed on Christmas Eve morning, link here. So sad ... just the shells where seven houses burnt to the ground close to the two lane Lake Rd and right across from the berm where the shooter, William Spengler, laid in wait after setting the fire early on 12/24 around 5AM. Four volunteers from the West Webster Fire Department were at the start with a bucket for donations.

The group was estimated at 150 strong. We started off at 7AM. Some runners went up Sea Breeze Drive and the rest of us went up Culver Rd. I settled in for the long haul at around 8:30 pace for my fourth Run around the Bay. I choose to take the hilly route of 15 miles. I raced down the two steep hills on the west side of Irondequoit Bay and power walked back up. The rest stop at mile 6.7 just before Empire Blvd was most welcome. I had 2 Gels and some water. Then it was down and back up Empire Blvd into Webster. My right Achilles bothered me a bit but I knew it was just a nagging ache so I continued onward. I played leap frog with some runners ... I would pass them and they would pass me later. I knew I was near the end when I turned left onto Lake Rd. I ran across the Outlet Bridge at mile 14.71 and then added a bit more to get to 15.0 miles in 2:10:02 at 8:41 pace.

I was home by 10AM and had my first mug of coffee and had buttered my bagel by 10:15AM. One of the benefits of an early run was getting done early. Sweet!

Sunday, 2/24/2013 to Saturday, 3/2/2013

I ran 5 times this week, 34.98 miles.
During the month of February, 18 runs out of 28 days, 107.38 miles, 6.0 miles/run

Sunday, 2/24/2013: 2 runs of 7.08 and 5.1 miles

I needed a long run so I headed out around 10AM. The weather was your usual 34F, overcast with a real light snow. I headed out on my usual 10K, added a trip to Chapel Hill Drive and then out to the lake. I took it nice and easy, 8:29 pace.

Garmin Connect Activity for Out to the Lake

I walked around the beach for 5 minutes or so while I hydrated and had two Gels.

The lake had about 50 feet of ice and slush from the beach

Then I headed back at a slower pace, 8:46 pace. 12.17 miles was my longest run of the year so far. Progress. My right Achilles was just a minor discomfort. I felt pretty good ... I think the 2 Gels at the turn helped.

Garmin Connect Activity for Back from the Lake

So, my farthest run of the year is 12.18 miles. I ran 23.48 miles over 3 days this weekend, an improvment of 1.48 miles over last weekend. Progress! I can feel a lots of good runs in the future!!

Afterward, I caught up on the exploits of other runners on Facebook. Lots of runs went down: trail runs, runs around the Bay and the out of town Lake Effect Half Marathon in Syracuse!

I settled in to watch the Daytona 500. Danica Patrick took the pole and finished 8th. Jimmie Johnson won a tight and tense race at the end, link here. I did catch the last 3 minutes of the Lakers - Mavericks game. The Lakers won by 4, Kobe had 38, link here. There was a tenseness between my darling wife, Christine, and I. Later she told me that she had wanted to do something else than have me watch sports all day ... who knew!

I stayed up late and pulled the trigger on the Muddy Sneaker 20K on 4/20. This year's race was open to the first 200 runners on www.ultrasignup.com. It sold out in 12 hours. Lots of Facebook posts ensued from fellow trail runners happy to get signed up.

Monday, 2/25/2013: Rest day.

Tuesday, 2/26/2013: 6.2 miles, 49:37, 7:59 pace, 38F, night, light rain, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

Christine and I shared a long hug after work. Then I headed out into the night for a run on my 10K run. My right Achilles ached a bit for about a mile then I started to run faster. I looked down at my Garmin at the 5K mark and saw 24:55. I continued onward with my jacket unzipped since I was hot ... then a light freezing rain started. I suddenly tripped over a parking lot curb as I checked my Garmin. I tucked, rolled, dusted myself off and ran on. I stopped at 6.2 miles and saw that I had done a negative split, 24:42. Nice! It did come with a price .. my right big toe hurt like the devil for about 30 minutes. Hopefully, it will be OK tomorrow morning.

Wednesday, 2/27/2013, 5.5 miles, 47:40, 8:40 pace, 33F, night, light snow/rain/sleet mix, no stops.

Garmin Connect Acttivity for 5.5 miles around the streets of Irondequoit

My right big toe was just bruised a bit along with a scrape and bruise on my right forearm. The precipitation during the night and day was a mixture of snow, rain and sleet, very slushy. I went out for a run anyway. My legs felt tired so I took it very nice and easy. I got my trail shoes soaked when I had to take to the slushy sidewalk. All in all, not the best of runs ... but I got out there.

Thursday, 2/28/2013: Rest day ... laundry (lots and lots) night with a late supper.

Friday, 3/1/2013: Another rest day ... just relaxed and chilled with my darling Christine, ate too much, went to bed too late.

A high point was receiving a pair of Salamon Speedcross 3 trail shoe FREE! Way back during one of the 2012 Dirt Cheap trail races I won the raffle for a new pair of Salamon trail shoes. I mailed the card in and ... wham, bam ... they came UPS at 7:42PM! Just in time ... my old, trusty pair of trail shoes, Brooks Adrenaline GTXs, had 544 miles.

My new Salomon Speedcross!

Saturday, 3/2/2013: 11.1 miles, 2:02:10, 11:01 pace, 23F, overcast, real light snow, 1 stop for hydration and Gel

Garmin Connect Activity for Zoo and Genesee Riverway trails
 
My new Speedcross have a real aggressive tread that needed to run on trail. So I headed for the east Zoo trail (lots of ruts and crusty snow), crossed over on the Rorke Bridge and headed back down the Genesee Riverway trail (with more ruts and crusty snow).

Tracks in the snow!

I took it really nice and slow. Maybe I shouldn't have done trail but the new Speedcross had to be broken in properly! Anyway, I was out there for 2 hours ... a nice way to spend a morning!

Sunday, 2/17/2013 to Saturday, 2/23/2013 - Freezeroo #6

I ran 5 times this week, 24.0 miles.

Sunday, 2/17/2013: 6.5 miles, 59:05, 9:05 pace, 12F, day, windy, no stops.

Garmin Connect Activity for Out to the Zoo and 3 x around the pond

It turned colder but I blogged last week that I was going to run so I did. Ten years ago I would have thought I was crazy, maybe even five years ago. Sure, it was only 12F, windy and three inches of snow fell overnight. But if you dress for it, you can run in almost anything. I actually got out in the daylight with my Yaks around 4PM. It did make a bit of difference. I chose to run out to the Seneca Park Zoo and then down around the pond where it's a bit icy but kind of protected from the wind. I warmed up pretty quickly and just ran nice and easy.

I accomplished what I wanted to this weekend. I ran all three days for a total of 22 miles. They weren't the best miles but there were miles indeed. I know I have been running a lot all by myself but I am trying to save money. Gas is expensive. Why drive to run somewhere when I can just run from the the front door of our apartment? I am slowly trying to extend my long run. So far I am up to a Gel deprived 10 miles this year (yesterday on Saturday, 2/16).

Christine has been setting the DVR to record old movies from the 30 days of Oscar on TCM so we watched "Sandpiper" and "Ice Station Zebra". Movies ... old school.

Monday, 2/18/2013: Rest day, well deserved.

Tuesday, 2/19/2013: 6.2 miles, 52:59, 8:33 pace, 32F, night, windy, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

The couch and TV tried to conspire to keep me from my run. But I escaped into the night for my usual 10K around the streets of Irondequoit. I was a creature of habit like usual. My right Achilles was a mere discomfort.

Wednesday, 2/20/2013: Rest day.

Christine and I had a dentist appointment with Dr Randy Raetz DDS, also known as the Running Dentist. We both had no cavities! Christine bought a WaterPik to better take care of our teeth and gums.

We headed over to the Crab Shack in Brighton where we had an early supper with a little help from a Groupon. Onward to New Nails where my darling, Christine, got a new nail color for her nails from ChinaGlaze, An Affair in Red Square. Nice!

We rounded out our evening by watching "Skyfall" off of OnDemand. Bond, James Bond ... twice!

Thursday, 2/21/2013: Another rest day.

I just didn't feel like running ... I was tired, it was cold. The usual excuses that I should have been able to break through but I didn't so I didn't run. We went to bed early. But I didn't help ... I woke up tired anyway.

Friday, 2/22/2013: 6.2 miles, 52:11, 8:25 pace, 35F, night, calm, no stops.

Garmin Connect Activity for Usual 10K around the streets of Irondequoit

I got out after some long hugs with my darling wife, Christine. It actually felt warm, 35F and calm. I run my usual 10K route. I warmed up and ran a bit faster with only a slight discomfort in my right Achilles. I had to back my pace down a bit whenever I got to a slick spot on the road or sidewalk. It felt good to get out after 3 days.

Saturday, 2/23/2013: 2 runs of 2 and 3.1 miles

Freezeroo #6, the last one of the 2012-2013 winter season, was held at Northstar Christian Academy. Christine and I got there around 9AM with plenty of time for me to get warmed up and ready.

Garmin Connect Activity for Warmup before Freezeroo #6

I headed out for a nice and easy 2 mile warmup before the race. I warmed up nicely and ditched my jacket before the race.



I lined up beside Bill Beyerbach and right behind Becky Duberry in my usual spot about 20 feet behind the start line.

Milling around before the start

The start!


GRTC video - I appear at 2:10 and 14:14

The start was a bit of a scrum but I quickly settled in. I just followed everyone else since I didn't know the course. A good thing since the course was twisty. After a 1/4 mile or so we entered a park and ran on a snow covered field for another 1/2 mile or so. I thought we were in a flat, daylight Snow Cheap trail race! I was a bit off the pace so some people passed me. Becky and Bill were ahead of me and Heather Danielson say "Hi" as she passed me. Soon enough we exited the park and back onto road. Then it was onward to the turnaround and back the way we came. The single track in the park was a bit more icy so I had to back off a bit as I slipped and slid. I picked it back up, passed a runner, and cruised into the finish.

Cruising into the finish!

Soon I was down in the cafeteria chowing down on pizza and cookies. I stayed during the series finale prize disbursement. I was third overall in my M55-59 age group, link here. But I was not in the top three in the top 3 finishers out of 5 races so I was out of the money. Hey, I did OK. I was 68th out of 233, link here. I was 5th out of 17 in my M55-59 age group, link here. All in all, a great Freezeroo series!

Later, I headed out to Newark to see my daughter. I brought out her cookie tin and some catfood coupons. She has two black cats: Bobo and Boots, who managed to ignore me like cats sometimes do.

Sunday, 2/10/2013 to Saturday, 2/16/2013

I ran 3 times this week, 21.3 miles.

Sunday, 2/10/2013: 7.3 miles, 1:32:58, 12:43 pace, 11-18F, sunny, calm, beautiful!



I still had the Dion snowshoes that I had rented from Medved. What better place to use them than Mendon Ponds Park with some of the Relentless Forward Progress crew! It was 3F when I woke up and 11F by the time I met up with Steve, Kathy, Phil and Bill at 10AM at the Beach parking lot. The weather was absolutely beautiful: cold, calm and sunny. The snow was picture perfect, clinging to the trees and branches. We all had to wear sunglasses!

My phone unfroze after a while ... this is the best one.

We headed out just nice and easy. There were a lot of people out on the trails, a mixture of snowshoers and cross country skiers. Occasionally we stopped just to look around and absorb the scenery. I tried to take pictures with my phone but my phone was frozen. We stopped back at the Beach parking lot after 4.7 miles, 1:00:08, 12:48 pace for a break where Kathy and Bill broke off to go home. Steve, Phil and I went out again for a loop around the Hundred Acre Pond. I brought up the rear since I was a bit tired. The second loop was 2.7 miles, 33:06, 12:16 pace. Moments later, other snowshoe runners that we knew came up: Frank, Mark, Stacey, Laura, Tammy and of course, Saz.

Later, Christine and I watched the LA Lakers play the Miami Heat down in Miami. The Lakers went toe to toe but 8 turnovers in the 4th quarter helped them lose, 97-107, link here. So the Lakers went 4-3 on their 7 game road trip, beating up on sub .500 teams ... not exactly playoff caliber.

Monday, 2/11/2013: Rest day. Just a nice night of hugs and pasta ... lots of both, ;-) !!

Tuesday, 2/12/2013: 8.5 miles: 1:12:24, 8:31 pace, 31F, night, calm, 1 stop for traffic, mild right Achilles discomfort.

Garmin Connect Activity for 8.5 miles around the streets of Irondequoit

I needed to run and Christine told me this too. So after a bit of dilly-dallying I headed out. I wanted to push my distance a bit at a nice and easy pace. Before I even got a mile I almost became a hood ornament at the corner of Scholfield Rd and Seneca Ave. I was coming up on the corner on Seneca Ave and so was a minivan from Scholfield Rd. I shined my headlamp into the cab and it looked like the driver was stopping. I continued running ... then the minivan kept creeping into the intersection and stopped when I screamed "HEY! ... HEY!" in front of it. I screamed, "HEY, LOOK WHERE YOU'RE GOING!" and continued. Come on ... I wear a yellow reflective jacket and a headlamp. Maybe I should wear my reflective vest and blinkers front and rear for heaven sakes. Anyway, I continued. I did my usual 10K route, added Chapel Hill Drive and out to Thomas Ave before I turned back. I had the usual right Achilles discomfort that I have grown accustomed to.

I have started to compile an upcoming 2013 races spreadsheet of the races that I would like to run ... assuming that my body can handle them. Quite a list!! I will start pulling the trigger once I get our Federal tax refund this weekend (hopefully).

Wednesday, 2/13/2013: Rest day.

I took my darling Christine to her therapist appointment. This let me shop the Webster Wegmans for some Valentine's Day stuff. There was a lot to choose from them! I ended up getting her a single red rose and some chocolate.

Thursday, 2/14/2013: Another rest day.

I decided to take another rest day to just chill on Valentine's Day with my honey. I picked up a heart shaped cheese pizza and cinnabread from PapaJohn's for supper. Then we watched a DVR of "How to Train Your Dragon". I plan on running kind of long, long and long runs on Friday, Saturday and Sunday.

Friday, 2/15/2013: Almost a rest day but 5.5 miles, 46:50: 8:31 pace, 30F, night, calm, no stops.

Garmin Connect Activity for 5.5 miles around the streets of Irondequoit

I wanted to go for a run after work but Christine was watching a DVR of "Bright Eyes" with a 5 young old Shirley Temple. I got sucked in and watched. We had fish for supper followed by 2 helpings of chocolate cake. We started to watch a DVR of "Fantastic Four" when the DVR crapped out. I was pissed so after a bit of stewing, I dressed and went out for a run. Yes, it was almost 10PM ... but a run was needed. It turned out to be a sluggish run with some stomach pain due to the dessert I guess. But ... I felt better when I got back. I did have to cycle the power on the DVR the next morning ... still frozen.

Saturday, 2/16/2013: Another late run, 10.0 mile, 1:24:50, 8:40 pace, 25F, night, calm, no stops.

Garmin Connect Activity for 10.0 miles around the streets of Irondequoit

I seemed to be off by 12 hours today fora run. a run. I finally got out after dark. I wanted a long run but didn't plan well. I didn't take water or a Gel. So predictably, I paid the price. I ran out of energy on the way back down St Paul Blvd. I was dead tired and thirsty when I got in. But I did get my long run with just the usual right Achilles discomfort. Maybe tomorrow I will actually run diring the daylight!

Sunday, 2/3/2013 to Saturday, 2/9/2013

I ran 3 times this week, 20.2 miles

Sunday, 2/3/2013: 5.5 miles, 46:35, 8:28 pace, 14F, sunny, calm, no stops, mild right Achilles ache.

Garmin Connect Activity for Cold 5.5 miles around the streets of Seneca Falls

I didn't sleep all that well in Seneca Falls so I got up and out of the Hotel Clarence for a run. The weather was sunny, cold and calm. I headed over the Seneca River and just headed out a nice wide street named E Bayard St and back. I just ran at a nice and easy pace. I ended my run in sight of the school that I ran my second 10K from way back in 7/22/2006.

Christine was up by the time I got back. After a quick shower and change of clothes we ended down to a nice continental breakfast. We checked out at 11AM and shopped a bit at the local Wal-Mart before heading over to Lyons to the Wayne County Nursing Home to see my father. We were distressed to see that they had lost his glasses again. This was an added insult to their losing his bottom dentures several months ago. As a result we can barely understand every tenth word he said. Kind of frustrating.

Eventually we did get back up our apartment where my darling Christine cooked up some yummy ribs for Super Bowl Sunday. She and I both agreed that we are "ribbed out" for the time being.

The Super Bowl (and its commercials) were quite exciting. The Baltimore Ravens beat the San Francisco 49er's 34-31, link here. There were a lot of plays that will be talked about for sure ... including a non-call of the 49er's 4th and goal with 1:50 left with obvious pass interference. But I guess it was a case of let the players play ... play on.

On a more personal note ... it was the first sober Super Bowl for me in many years. I have been sober since 1/11/2013 and counting. That stretch of days, 23 to be exact, may not seem long to some but for me it is. I have my own list of reasons why that I am keeping to myself but suffice to say this decision has been good for me.

Meanwhile, the LA Lakers continued their 7 game road trip with a visit to Detroit. They won 98-97, link here. A win almost lost by missing 4 free throws in the closing seconds. But the Lakers improved to 2-1 on their 7 game road trip.

Monday, 2/4/2013: Rest day.

My daughter accidentally bought her return ticket from New York City a month in advance (3/4 instead of 2/4) and was forced to buy a MegaBus ticket that let her off in downtown Rochester. So I picked her up and drove her out to her apartment in Newark. She told me all about her trip. This was her fourth trip there. This time she saw Guns 'N Hoses (an all woman tribute band to Guns and Roses) on Saturday and went to the American Museum of Natural History on Sunday.

Tuesday, 2/5/2013: Another rest day.

I thought about running but that's as far as it went. I did get to watch the LA Lakers play the Brooklyn Nets on YES. The LA Lakers were without Dwight Howard and Meta World Peace but won 92-83, link here. However, Pau Gasol went out injured in the 4th quarter. The Lakers are rolling, 3-1 on their 7 game road trip. The next stop is Boston on Thursday.

Wednesday, 2/6/2013: 6.2 miles, 50:01, 8:04 pace, 20F, night, calm, no stops, mild right Achilles ache.

Garmin Connect Activity for Cold 10K around the streets of Irondequoit

I was in bachelor mode today. Christine's daughter drove all the way from Cleveland to pick up my darling wife, Christine, to take her for an overnight Groupon-fueled stay at a hotel in Niagara Falls, Ontario. I cautioned her to not use her cell while in Canada but some texts did sneak back and forth the border. I did learn that she made out like a bandit on the slots at the casino, more than hextupling her buy-in stake. She was sensible ... she took her winnings and walked out of the casino.

What to do without her for a night? So ... after work I went for a run. I headed out a bit hard, trying to stretch out my stride. As a result my right Achilles did ache a bit during and after the run. Oh well! Later I put together an Rolling Adjustable Garment Rack, similar link here, that we purchased at Wal-Mart. It truly went together without tools and looks like it will be able to hold clothes ... though Christine hasn't loaded it up yet. I cleaned out the refrigerator and ate leftover ribs while I watched a couple of Clint Eastwood movies; the violent The Gauntlet with his then-girlfriend Sondra Locke and the sexual obsession thriller Play Misty For Me. I got a bit of stuff done around the apartment but not as much as I had hoped.

Thursday, 2/7/2013: 6.2 miles, 53:33, 8:39 pace, 30F, night, calm, no stops, some right side pain.

Garmin Connect Activity for 10K around the streets of Irondequoit

Christine's daughter dropped her off at work right around when I got out so I had my darling wife in the car all waiting for me ... sweet! She had a broken nail so I took her straight to New Nails for her bi-weekly appointment and got her a cup of coffee since she was tired from her excursion in Canada.

When we got home I went out for a run on my usual 10K loop. It was a bit warmer plus I had a moderate right inside knee pain and the usual right Achilles discomfort. As a result I took it really nice and easy. I was going to give my pain 2 miles to settle down before I made a decision to turn around. It did ... so onward I went. It turned out to be a nice run.

I settled down to watch LA Lakers play the Boston Celtics. The Lakers were undermanned and it showed with a 116-95 result, link here. When the DVR cut away at 10:01PM to tape two shows I was more than willing to stop watching since the Lakers were down 25 at the end of the 3rd quarter. The Lakers are 3-2 so far on their 7 game road trip.

Friday, 2/8/2013: Rest day.

A winter storm that the Weather Channel named "Nemo" (don't get me started) dumped about 6 inches of snow before I left work. I got home relatively quickly considering the road conditions, proper and timely lane changing to get around stuck or slow cars did help. Christine and I hunkered down for the night as about 6 more inches fell during the night. I was on Facebook and followed email from the Relentless Forward Progress running group. I learned that Greater Rochester Track Club (GRTC) Freezeroo #5 out at the Greece DPW was not going to be held on Saturday morning. It seemed that they could not give the GRTC the use of the building.So I stayed up a bit late and watched Anaconda and From Dusk Till Dawn (with George Clooney and Quentin Tarantino) on AMC. Both were edited for length and content.

It was also nice to read that the LA Lakers won their road game against the Charlotte Hornets 100-93, link here. They are now 4-2 on their 7 game road swing. Next stop is Miami on Sunday afternoon at 3:30PM.

Saturday, 2/9/2013: 2.3 snowshoe miles, , 16F, night, calm, no pain.

Garmin Connect Activity for 2.3 miles on snowshoes around the Zoo pond

Christine and I slept in until 11AM. I awoke her with coffee, a bagel and the Saturday paper. We dressed quickly once we realized that it was already 12:45PM and she had a Massage Envy appointment at 2PM. While she was there, I visited Fleet Feet Brighton and Medved Run and Walk. After a relaxing lunch at Subway, I rented a pair of Dion snowshoes from Medved for $10. Fleet Feet lost since their daily charge was $15.

When we got home, I immediately changed into my running gear and head to the Seneca Park Zoo parking lot. I put on my rented Dion snowshoes and headed down to the pond on the west trail. The heavy snow on the trees was beautiful in my headlamp. I emerged and ran on the road and then went back on trail for a while. I soon found that running trail in snowshoes was quite tiring and headed back. I wanted to not tire myself out since I heard that the Relentless Forward Progress running group planned to meet at the Beach parking lot at Mendon Ponds Park

Sunday, 1/27/2013 to Saturday, 2/3/2013

I ran 5 times this week, 30.6 miles
I ran 108.32 miles, 20 runs (3 were warmups before races), 5.4 miles/run during the month of January 2013. My first month of greater than 100 miles since July 2012.

Sunday, 1/27/2013: 2 runs of 6.2 and 4 miles

Today was running as transportation. Our 2000 Cavalier's oil needed to be changed and the windshield washers needed to be repaired.

Garmin Connect Activity for Russell's house to home plus extra

So I drove the car up to our auto mechanic, Russell, and ran home with a side trip around the Seneca Park Zoo pond. It was a nice day, 23F, sunny with calm winds. I ran nice and easy on road and crusty sidewalks, 56:26, 9:06 pace, plus a bit of trail fun on the western side of the Zoo trail for about 1/2 mile.

Garmin Connect Activity for Home to Russell's, only 4 miles

Later, Russell called to say that the car was ready to go. So, after I watched the end of the Miami Heat versus the Boston Celtics game (which the Celtics won  in 2OT, 100-98, link here), I headed 4 miles back out to Russell's house via ESL. I forgot to turn off my Garmin when I got to Russell's so I "ran" (drove) home really fast! My time to Russell's was 34:27, 8:37 pace. The weather was a bit warmer, 27F, still sunny and a bit more windy. I ran faster while I was still being careful for water that had melted by the sun but was freezing back to ice. Weird but true. It was sure nice driving a car with working windshield washers! Kind of nice being able to see!

I watched the last quarter of the Oklahoma Thunder (with best record in the Western Conference) - LA Lakers game. It was tied 75-75 at the end of three but the Lakers won 105-96, link here. Kobe was an efficient 8-12 for 21 points, 14 assists and 9 rebounds as 6 Lakers scored in double figures.

Monday, 1/28/2013: Rest day, nothing unusual.

Tuesday, 1/29/2013: 6.2 miles, 51:11, 8:16 pace, 47F, night, warm south wind, no stops, moderate right Achilles ache

Garmin Connect Activity for Warm 10K around the streets of Irondequoit

It was my regular run night so after a bit of Cheerios out I went. Upstate NY is having another January thaw. It was 47F with a warm south wind. I should have worn shorts and a short sleeve T-shirt. Instead I wore my tights, long sleeve T-shirt, beanie and light gloves. I wore reflectivity and my headlamp like usual. I took it nice and easy. My right Achilles had a moderate ache and my right thigh was a bit tight afterward. I did get my running endorphins though!

The "Magic" Kobe showed up for the latest LA Lakers game versus the Hornet. Kobe flirted with a triple double for the third straight game as the Lakers extended their winning streak to 3, 111-106, link here. The Lakers vacate the Staples Center due to the Grammy Awards for 7 straight games ... a long road trip considering their road record is 5-15 so far.

Wednesday, 1/30/2013: Rest day.

I should have run tonight when it was above 60F ... perfect shorts and T-shirt weather in January! But ... it was a rest night after running 3 out of 4 days. My body is still healing itself.

Though ... down at Cobbs Hill, the usual winter trail racing in the dark with headlamps crew were running Snow Cheap #4: snowshoe results for 24 runners here, no snowshoe results for 190 runners here.

Meanwhile, the "Magic" Kobe and the LA Lakers had a 13 point lead early in 4th quarter out in Phoenix but the Suns mounted a comeback and won 92-86, link here. The Lakers road woes continued, 8 losses in a row, 5-16 on the season. Not a good start to a 7 game road trip.

Thursday, 1/31/2013: 6.2 miles, 50:59: 8:14 pace, 26F, night, windy, 1 stop, light right Achilles ache

Garmin Connect Activity for Cold 10K around the streets of Irondequoit

I heard the wind howling outside the windows of our apartment. I dawdled around for a while but ... it was my night to run so out I went. I dressed warmly since I thought the wind chill would be a bit nippy. But it wasn't all that bad. The west winds were worse during the day, 40-50 mph. When I went out around 7PM they were only 20-30 mph when they did kick up. I only felt them if I had an open stretch that faced west. I even stopped once to exhange my balaclava for my beanie because I was overheating. My right Achilles just ached a bit.

My darling wife, Christine, had hot chocolate ready for me when I got back. She also didn't serve leftovers for supper until 8:30PM. She is so sweet!

Friday, 2/1/2013: Rest day.

I was in an income tax filing frenzy after work. I filed our taxes, my youngest son's taxes and my daughter's taxes. I have been using TaxAct for 13 years now.

Meanwhile, the LA Lakers beat the Minnesota Timberwolves, 111-100, link here. They stopped their road losing streak at 8, won 4 out of their last 5 and pulled to 1-1 on their 7 game road trip.


Saturday, 2/2/2013: 8 miles, 1:06:10, 8:16 pace, 16F, cloudy, SW wind, no stops, light right Achilles ache

Garmin Connect Activity for Cold 8 miles around the streets of Irondequoit

I got out relatively early while Christine was still snuggled in bed. I took it a bit longer with a loop down Chapel Hill Drive. The SW wind almost froze my face ... Brrr! My right Achilles was just a mild ache which is an improvement. After a cup of coffee, I headed out to get some stuff done. A haircut and getting my father's mail soon followed.

Later, Christine and I headed out to Seneca Falls to stay overnight at the Hotel Clarence courtesy of Christine's daughter and her boyfriend and their Groupon.

We found that the hotel was furnished in a very modern style. Our room was very austere, pristine and very white (ceiling, walls, woodwork, bed, sheets, comforter). Their free Wi-Fi worked on three out of our four devices. My laptop wouldn't hook up at all. We both had prime rib for supper which was excellent!

Meanwhile, back up in Rochester, the Rochester Knighthawks beat the Washington Stealth, 7-6, link here. Our defending National Lacrosse League (NLL) champions are now 1-3.