Sunday, 4/21/2013 to Saturday, 4/27/2013

I ran 1 time this week, 10.6 miles. I biked 1 time this week, 7.2 miles.

Sunday, 4/21/2013: Rest day.

Christine and I lazed around most of Sunday. I served Christine breakfast in bed along the Democrat and Chronicle. Later we crammed Christine's bicycle into our car and ran it out to the Bike Zone because we couldn't figure out how to put it on my bike carrier. So now it's there getting looked over and should be back in a week.

Monday, 4/22/2013: Another rest day.

Christine and I volunteered at Fleet Feet Ridgeway for the Flower City Challenge packet pickup. It wasn't too busy, just steady from 5 to 6:40PM. We had to split early to get Christine to her therapist appointment in Webster at 7PM.

Tuesday, 4/23/2013: 10.6 miles, 1:30:18, 8:32 pace, 62F, sunny, calm, 1 stop at the lake.

Garmin Connect Activity for Down to the lake and back

Lately I have had to drag myself out for runs, today was no exception. I did get out at 6:45PM for a much needed long run. I took it out at a nice and easy 7:50 to 8:10 pace down my usual 10K route. In the middle I broke it north and headed down to the lake, 5.75 miles in 47:00, 8:10 pace. I hydrated for a couple of minutes on the beach. Then I headed back at a slower pace, 4.85 miles at 8:42 pace. My right Achilles was just a slight nag ... but enough to bug me a bit. The Flower City Half on Sunday should be interesting. Maybe I will break out my new Brooks Adrenaline 12s ... my old ones have about 490 miles on them. Maybe I am hurting when I run because of old shoes.

Wednesday, 4/24/2013: Rest day plus laundry night ... move along.

Thursday, 4/25/2013: Another rest day.

Christine needed a 911 visit to New Nails because of a broken nail so off we went after work. Then we headed down to Fleet Feet Brighton to pick up our volunteer stuff for day 1 of the Flower City Challenge. We will be at Run 11 just over one of the pediastrian bridge over the Genesee River. We also donated $20 each to The One Fund to benefit victims of the Boston bombing. It's a win-win-win ... if you donate $20 or more this week during Flower City packet pickup Fleet Feet will also donate $20 and give you a $20 gift certificate (good until 7/1/13) toward a footwear purchase.

Friday, 4/26/2013: Another rest day.

I had to get up early to take my daughter to the Megabus station in downtown Rochester. I met her at 6:10AM at Market Place Mall where I exchanged with my ex. The bonus was seeing the full moon in the west sky ... very pretty! Though as a result I dragged most of the day and felt like crap during the night. Christine went out for a 2 hour message at MessageEnvy. We went to bed early.

Saturday, 4/27/2013: 7.2 miles on the bike

Garmin Connect Activity for Canal Path from Long Pond to Manitou

Christine and I got up early. I had signed up to volunteer at the Run 11 station on the Flower City Du course. I had asked Christine to help me. Well .... we had a spat right after we got there. No, no details. Anyway ... she drove off and I was left there with just what I had retrieved from the car. The temperature was just 42F at 7AM so I was a bit cold until it warmed up after the Du was over.

No matter ... a successful vollie ensued. I cheered on all the runners as I waved them onward in the proper direction. Afterward, I hooked up with my friend Bill Beyerbach for coffee at the Liberty Restaurant and a ride home.

Garmin Connect Activity for Canal Path from Long Pond to Manitou

Later we headed out to the Bike Zone with my old, old bike to pick up my new Trek FX 7.2 and Christine's newly tuned 10 yr old Janus. We headed to the Long Pond trailhead on the Canal path. I rode slowly with Christine for a while. I did hike it up when Christine turned around the 2.75 mile mark. A successful first bike ride ... though who knows how my legs will feel tomorrow morning during the Flower City Half!!

Sunday, 4/14/2013 to Saturday, 4/20/2013 - Dirt Cheap #1 and Muddy Sneaker 20K

I ran 3 times this week, 24.48 miles along with 2 warmups before race.

Sunday, 4/14/2013: Rest day.

I wanted to run but my thighs were killing me because of the 12 mile run yesterday. It felt like someone stabbed me everytime I took a step. So I took as few as possible. I kept up with race reports from the Athens Marathon down in Athens OH via Facebook. Kathy Reardon BQed by 3 seconds with a 3:59:57  and Bill Beyerbach ran a 3:43:25.

Kathy Reardon

Bill Beyerbach

Christine and I caught up on our DVRed episodes of Red Widow, then I watched the end of the Masters while Christine retreated to the bedroom.

Monday, 4/15/2013: 6.2 miles, 51:47, 8:21 pace, 73F, before dusk, 1 stop.

I followed three runners (Dan Giblin, Wendy Abbott and Heather Danielson) at the Boston Marathon. Others were following other runners on Facebook. I thought all was well. My brother called me around 4PM with the news that there had been a bombing at the Boston Marathon near the finish. I was in shock! My Facebook feed was full of entries of checking whether the Rochester runners were safe (they are). My mind just could not wrap around the fact that 2 explosions had been set near finish around 2:50PM and that at 7:57PM 3 were dead and over 130 were injured, link here. Wendy Abbott was interviewed over the phone by WHEC-TV, link here. Boots and Ellen were interviewed by WHEC-TV, link here.

I got home, kissed Christine and watched new coverage from Boston. I saw the video of the first and second explosion over and over. I knew I had to get out for a run.

Garmin Connect Activity for 6.2 miles around the streets of Irondequoit

I got out around 7PM. I took it out nice and easy. My thighs still hurt, then my left knee hurt, then my right Achilles hurt a bit. But I was determined to run 6.2 miles, 20 less than 26.2, in honor of the Boston Marathon.

Tuesday, 4/16/2013: Laundry night

Two loads of laundry trumped heading down to Fleet Feet for a memorial 4.09 mile run. The 4:09 denoted the time in the Boston Marathon that the bomb exploded. Here are three  news sites; a D&C link here, a MPNnow.com link here and a YNN link here. Steve Levitsky's column in MPNnow.com, link here and a blog, "Don't Let the Bastard Win", link here.

Wednesday, 4/17/2013: 2 runs of 1 mile and 4.69 miles, 50F, sunny, calm.

Christine and I headed down to Devil's Bathtub area of Mendon Ponds Park for Dirt Cheap #1. We got there around 6PM. I parked out on Douglas Rd. Christine bet me that there would be parking spots up close. Well ... she was right! After I got my bib I ran down to move up the car.

Garmin Connect Activity for Warmup before Dirt Cheap #1 - 2013

I had just enough time to go out for a 1 mile warmup run. I pulled down my arm warmers before the race.

I started out nice and easy and settled into a trail groove. I have run this Dirt Cheap #1 since 2009 so I knew what to expect. Lots of up and down but nothing too outrageous. The mud blog section almost took off one of my trail shoes so I stopped for about 20 seconds and tightened up one. Lesson learned again ... cinch up both before a trail race! The infamous stair climb finish was just as enjoyable as ever!

I did OK. I finished in 41:45, 81st out of 318, 2nd out of 12 in my M55-59 age group, link here. All in all, a lot of fun was had! I wandered around after the race and caught up with Wendy Abbott who ran the Boston Marathon two day ago. I also talked with Kathy Reardon and Bill Beyerbach who ran the Athens Marathon on Sunday. I was a bit cold after the race so I was glad that I had packed a sweatshirt, hat and gloves for afterward!

Thursday, 3/18/2013: Rest day.

I headed to Newark to visit my daughter. I gave her old Toshiba Satellite laptop to a friend of hers. I had refurbished it with a spanking new version of Window 7 64-bit. Then I transferred her data from her old "on its last legs" laptop. No trouble at all when you have the right tools!

Friday, 3/19/2013: Another rest day.

I took a day off from work so Christine and I could get our eyes tested. I had not had my eyes tested in more than 10 years. While we were at Strong Memorial Hospital the temperature fell from 74F to 47F .... brrr! Then Christine took me out to the Crab Shack for an early supper. Afterward we stopped by New Nails so Christine could get her nails done along with a pedicure.

Saturday, 3/20/2013: 2 runs of 0.5 and 12.09 miles, 39F, partly cloudy, windy.

Christine and I got up at 6AM, out the door at 7AM and on the way down to the High Tor Wildlife Management Area for my third Muddy Sneaker 20K. We got there at 8AM in plenty of time for the 9AM start. I had time for a short 0.5 mile warmup run just to get my bones moving.

Garmin Connect Activity for Warmup before the Muddy Sneaker 20K - 2013



What can you say about the 2013 edition of the Muddy Sneaker? Well ... it was muddy with 2 stream crossings, hilly (2815 feet of elevation change) rooty, rocky and windy with long up and downs. By long up and downs ... I mean sometimes a mile long with some serious elevation changes. Mort Nace, the race director, said, "It's the only race with both an uphill start and finish". Some light snow pellets were thrown in by Mother Nature for good measure. You definitely have to keep on your toes and be mindful of your next footing. Here is a write-up, link here.

Just milling around before the start ...

Gutting it out ...

My darling Christine walked down from the finish about 0.2 miles to cheer me on to the finish. I am not in as good shape as last year so I finished in 2:16:30 about 8 minutes slower. Still, I had fun testing myself. I did OK. My official time was 2:18:19, 87th out of 162, 14th out of 30 in my M50-59 age group, link here. A link to a race report by Ben Murphy, here.

We took the scenic route back. We stopped at the Rose Bud Cafe at the intersection of 5 & 20 and 64 for lunch and coffee. We browsed in EMP Antiques next door where I bought Christine a step stool and bowl. Then we hit up The Bike Zone in Greece where I looked at, tried out and put a deposit on a 25" Trek FX 7.2. Yes, I bought a bike. Now we have to get Christine's bicycle looked at. Maybe we can be riding our bike by next weekend.

Sunday, 4/7/2013 to Saturday, 4/13/2013

I ran 1 time this week, 12 miles.

Sunday, 4/7/2013: Sick day

I got early and thought about running ... does that count?? I wanted to drive down for the Sehgahunda Preview Run #2 but just couldn't. I followed "Katie from Cali" as she completed her firt Half Ironman down in Texas ... Go, Katie! The only exercise I got was walking slowly to take some letters to the Post Office next door ... whoopee!

Monday, 4/8/2013 through Friday, 4/12/2013: Sick days all

Sick day, getting better, could have run day, work and life got in the way :-(. I gave my darling wife, Christine, my cold on Wednesday. She was just as sick as I was ... always with a Kleenex in her hand. Love means sharing ... lol!

Saturday, 4/13/2013: Finally ... 12 miles, 2:05:06, 10:27 pace, 42F, cloudy, windy, hip ache.

Garmin Connect Activity for Mendon Ponds Park - Blue and Green Trails x 2

I set my alarm for 6AM because I wanted to head down to Letchworth for the Sehgahunda Preview Run #3. But I turned it off during the night. Christine had told me that she would worry too much about me if she didn't go. But I didn't want to drag her down there so we both slept in. Later after lunch I headed down solo to Mendon Ponds Park so I could have some trail running goodness. The weather was in the mid 40s and windy so I just wore compression shorts, calf sleeves, heavy long sleeve tech shirt, light gloves and hat. I just headed out really and easy and put trail miles on my Salamon SpeedCross trail shoes. There were several trail runners heading in the opposite direction ... I saw them several times! My hips and upper thighs stiffened up afterwards.

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.