Sunday, 1/17/2016 to Saturday, 1/23/2015 - Freezeroo #4

I ran 4 times this week, 11.64 miles.

Sunday, 1/17/2016 to Wednesday, 1/20/2016: Rest days

I wanted to go out but didn't. The usual excuses ... a rest day, too cold, too hungry ... yada, yada, yada ... just didn't get out there.

Thursday, 1/21/2016: 2.4 miles, 32:02, 13:21, 21F, 62% RH, 4 mph NNW wind, overcast

Garmin Connect Activity of First snowshoe run of 2016

I needed to get out. There was enough snow so I found my snowshoes, dressed, and got out there. I struck up a really nice and easy pace. The first 5 steps were really, really cold as the snowshoes kicked up snow onto my back ... but then my back got dumb and it was all good. I just went up the railroad track up toward Greenleaf Rd until I could get around the train, turned around and headed all the way back to River St until I turned back and returned home. It was really quiet and peaceful with an almost full moon.

Friday, 1/22/2016: Rest day ... like usual before a race.

Saturday, 1/23/2016: 3 runs of 1,9, 6.34 and 1 mile, 23F, 79% RH, 18 mph NE wind, wind chill 9F, overcast

Today was Freezeroo #4, the "Hearnish 10K" down in Powder Mills Park. The course was the third one in three years. I got down to the Rands Lodge around 9 AM per my usual wish to get there a hour before the race start at 10 AM. I went inside, said "Hi" to the usual people, pinned on my bib and waited. I examined the new course map. It was interesting with 2 out and backs on two neighborhood streets.

It was 21F and windy so I had on my tights, a long sleeve tech, Brroks 1/4 zip pullover top, Brooks jacket, heavy gloves and Brooks beanie. I got out for a long warmup run of 1.9 miles, 8:33 pace, link here. I got back about 15 minutes before the race started. I took off my Brooks jacket. My fingers were cold so I changed to my skiing mittens before the race. I was a bit worried that I would be cold during the race due to the wind but I wasn't.

Pictures of the start - courtesy of Tim Mattews

And ... we were off! I got up to speed quickly.

About 1/2 mile from the start on Park Rd - courtesy of Tim Matthews

The first mile was on the old course. Then a left onto Railroad Mills Rd. Then we crossed the street and went up Fall Meadow Drive (and up some more) before we turned around. An out and back does let you see the leaders and know who is behind you. I slowed going up the hills but picked it back up on the way down which was nice. Back on Railroad Mills we turned up Old Forge Lane and went up and around for a while for more hills before coming back down to Railroad Mills.

Back on Railroad Mills Rd about 1.5 miles from the finish - courtesy of Tim Matthews

A left shortly after onto Woolston Rd ... mile 5 ... a few gentle rollers ... a left onto Condoroy Rd ... cut the corners ... take the tangents ... mile 6 ... past the old finish line ... left onto Park Rd ... finish line in sight ... be careful on the sharp left into the chute ... done in 47:21! My Garmin mileage was 6.34 miles.

I went right out for a cooldown run with Bill Beyerbach. Just a really nice and easy 1 mile run at 9:34 pace, link here. We stopped where he had left his car at his girlfriend's house. He gave me a ride back to Rand Lodge where I had half a bagel before I left to go home. A couple mugs of coffee and much lounging ensued.

Another Freezeroo #4 in the books, my sixth. I felt good during the race and I ran well. My splits were: 7:34, 7:45, 7:24, 7:40, 7:25, 7:22 and 7:01 over the last 0.34 mile for a pace of 7:28 pace. I did OK, 42nd out of 176 overall, link here. I was 3rd out of 13 in my series M55-59 age group, link here.

1/10/2016 to 1/16/2016

I ran once this week, 13.21 miles.

Sunday, 1/10/2015 to Friday, 1/15/2016: Rest days

Sunday and Monday were rest days. Tuesday was a just a bit gimpy day. Wednesday and Thursday were should have but life got in the way" days. Friday was a "Christine had other plans" day.

Saturday, 1/16/2016: 13.21 miles, 1:52:49, 8:32 pace, 87% RH, 11 mph W wind, wind chill 30F, overcast.

Garmin Connect Activity for A "back to running" half

I needed to return to running after a whole week off. I knew I needed a long run ... so I set out on my half marathon course at a nice and easy pace. I picked up some boulders ... err, pebbles in my left shoe as I ran down the narrow shoulder of Edgemere Drive. I could feel them move around but I didn't want to run on them the rest of the way. So I stopped just before mile 6 to release the pebbles and take a sip of water. I took another sip of water at mile 9. My splits were: 8:25, 8:25, 8:11, 8:21, 8:30, 9:45, 8:28, 8:15, 9:06, 8:16, 8:22, 8:25, 8:34 and 8:15 over the last 0.21 mile.

A mug of coffee ensued. Then Christine made a nice brunch of eggs, bacon and a bagel ... mmm! We did make it so that she could make her first weigh-in for Tons of Fun at Fleet Feet Ridgeway. Then we headed over to New Nails so that they could repair two of my darling's nails.

1/9/2016 - Freezeroo #3 and Winter Warrior Half Marathon

1/9/2016 - A two race day for the second year in a row - Freezeroo #3 and Winter Warrior Half Marathon

My darling wife, Christine, was still in OH. I woke up around 7 AM. No worries though since Freezeroo #3 wasn't until 10 AM. I had my usual pre-race breakfast of Cheerios and a banana. I started to get ready around 8 AM and was out the door by 8:40 AM. I had Googled the directions to Pineways Pond Park and was there around 9:10 AM with prime parking. I wore my CW-X tights, a short sleeve tech, a long sleeve tech, my Brooks beanie and heavy running gloves. I already had my bib, pinned it on and got out for a really nice and easy warmup run of 1.4 miles, pace xx, link here.

I met up with Prem Kumar, Mark Herberger and Andy Ciaio before the race. I saw Alex Tong of the Ascend Collective and the Freezeroo mascot.

The new GRTC mascot

Just after the start ... photo courtesy of Tim Matthews

And ... we were off! This was my third time in a row (2014 in .. and 2015 in ) and  fifth time on this course so I knew it well. I settled into a fast race pace behind Prem, Mark and Andy. Andy pulled away quickly and then so did Mark. Prem was in sight and I passed him at mile 2. I was feeling good so I just kept going at a good clip. Hey ... what second race at 4 PM?

Sprinting down to the finish ... photo courtesy of Tim Matthews

Soon enough, I was making the last left turn in the finish chute. And ... done in 36:18, 7:16 pace! I ambled up to the lodge for some post race grub of a banana and some soup. I talked with Prem a while. He told me that his left knee was still bothering him since before the Winter Trail Festival in December. I went home ... another race at 4 PM.

I did OK. I looked up my results. I was 43rd out of 163 overall, link here. I was 3rd out of 11 in my M55-59 age group, link here. My splits were: 7:04, 7:18, 7:18, 7:29 and 7:03. I probably should have eased off the pace but that's not how I roll.

Christine still wasn't home so I just lazed around, drank a mug of coffee and caught up on Facebook and email. I had a sandwich at 2 PM and got ready to race again.

The race venue for the 2nd Winter Warrior Half had changed from MCC last year (lots of traffic problems) to the Rochester Tech Park. I got down there just after 3 PM. I changed to my Brooks 1/4 zip long sleeve pullover on top for this race. I pinned my bib on and ready to go. I didn't carry water and had 3 HammerGels tucked in an Amphipod pouch against my belly so that they would stay warm. I hit the portapotty quickly I knew the line would only get longer as the time before the race got shorter. Lots of people were signed for this race. I got out for a 1 mile warmup run at 8:58 pace, link here.

I eased into the starting chute and took my usual spot about 10 yards behind the lead runners.

The start ... courtesy of Kim Smith

I'm in here somewhere ... courtesy of Barb Boutillier

And ... we were off! I quickly got up to speed after dodging a few slower runners. The course was 4 loops on a 3.3 mile course. I was full of adrenaline on Loop 1 and ran too fast at 25.00 minutes. I heard cheers from Jim McLaughlin and Courtney Abeln at 1/4 mile, Carl at 1/2 mile and Amy Lord about 1/2 mile before the start/finish line. I would see and hear them again on the next 3 loops.

Photo at 4:24 just before loop 2 ... courtesy of Kim Smith

I think this is during Loop 1 ... photo courtesy of Barb Boutillier

I had made mental notes of where the pot holes were on the turns since I knew that the light would fade until it was dark on loop 4. I got passed by the lead runner, Omar, just before I finished loop 2. I slowed to 26:32 on loop 2.

Loop 2 at 4:46 PM ... photo courtesy of Kim Smith

I slowed to a walk (which I shouldn't have done) and had a HammerGel just after I passed the start/finish line. I had a couple cups of water to wash it down. I slowed to a 28:08 on loop 3 which a nice and easy pace. I had another HammerGel just after the start/finish line again with another 2 cups of water of water. I had turned on my headlight and just concentrated on getting the last loop done. I was in my "get it done" pace which is probably a 8:20 pace. I passed slower runners and was sometimes passed by faster runners. My mind was just on finishing ... picking it the pace a little ... last time into the start/finish ... getting to the right for the finish (should have been a lighted sign) ... hearing Ellen Brenner call my name ... timer was under 1:48 ... done ... finisher medal around my neck ... nice! My last loop was 28:18.

I come in on the right side and raise my left arm at 1:47:48 ... video courtesy of Yellow Jacket Racing
There was no water at the finish line so I ambled my way towards the heated tent for some water, 2 hot dogs and an apple. I picked up my 4 Season Challenge medal. I felt my body stiffen up so I decided that sitting down was not a good idea. But ... I had to get home so I walked to the Equinox and took a selfie (which I can't find). Anyway, here is another pic.

The Winter Warrior Half swag (I did buy the sticker on the left)

I got home about 10 minutes before my darling wife, Christine, made it home. She had wanted me to meet her at the door to help her carry stuff in but I couldn't. My fingertips had just decided to start to turn white and I really needed to take a shower ASAP. It was quite interesting to try that with tingling fingertips but I managed. I was just dressed when she got to the door. A few hugs and kisses ensued.

I did OK. I was 107th out of 958, link here. I was 4th (out of 3rd by 5 seconds) out of 30 in my M55-59 age group, link here. My splits were: 7:33, 7:29, 7:34, 7:55, 7:47, 8:10, 9:11, 8:7, 8:16, 8:39, 8:39, 8:21, 8:31 and 7:30 over the last 0.21 mile. I went out too hard during the first 5 miles and paid for it during the last 5 miles. It's easy to type and reflect on this later but very hard for me to ease off the "gas" during the first miles of any race. That's how I roll.

One word though ... I really wish a few more runners would have worn more reflective clothing or a headlamp. Some runners were lit up like a Christmas tree and some were dressed in black with no headlamp. Luckily I had no trouble getting around them.

Sunday, 1/3/2016 to Friday, 1/8/2016

I ran 2 times in this 6 day period, 16.5 miles

Sunday, 1/3/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 86% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for An out and back on Edgemere

I got out for a nice and easy 8.2 mile run on my usual out and back to Long Pond Rd. It's nice to be able to get out and just do. My splits were: 8:23, 8:28, 8:28, 8:26, 8:19, 8:11, 8:04, 8:12 and 8:08 over the last 0.25 mile.

I watched the final game of the Buffalo Bills season, a home game versus the NY Jets. This game had many subplots: the Jets needed to win to make the playoffs, Rex Ryan coached the Jet last year, Fitzsimmons of the Jets used to the QB for the Bills, the Bills had the number one rushing offense, the Jets had the number one rushing defense. It was a defensive game. The Bills intercepted Fitzsimmons the last 3 series in the 4th quarter to pull out a 22-17 win and an 8-8 season, link here.

Monday, 1/4/2016 to Tuesday, 1/5/2016: Rest days

Yada, yada, yada. Rest days though ... should have been cross training days ...

My darling wife was sick and went to bed early on Tuesday night so I watched one of the movies that I copied (shh ... don't tell) from NetFlix, Ex Machina. It was a nice sci-fi flick with a nice twist at the end.

Wednesday: 1/6/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 64% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for A nice out and back to Edgemere

I knew that I have 2 races Freezeroo #3 of 5 miles and Winter Warrior Half (13.1) on Saturday but ... I needed to get out there so I could rest on Thursday and Friday. So ... I got out for another run out to Long Pond Rd. I concentrated on pushing and reaching out a bit so my pace was a bit better. My splits were: 8:23, 8:21, 8:09, 8:08, 8:03, 8:03, 8:08, 8:04 and 8:00 over the last 0.25 mile. It was a bit chilly with the wind so I was glad that I was a bit overdressed with a short sleeve tech, long sleeve tech and my Brooks jacket ... especially when I ran into the wind.

Thursday, 1/7/2016 and Friday, 1/8/2016: Rest days

My darling wife, Christine, went out to OH to see her daughter, Elizabeth, her fiancee, Nick, in Lakewood and her father in Ravenna. Beth celebrated her 34th birthday on Friday plus they went out shopping for a mother of the bride dress for Beth and Nick's wedding in August. Her father is soon going to be 95 in February. So ... I did the bachelor thing while my wife did her "girl" stuff. I had the whole townhouse to myself. I picked easy stuff to eat (leftover shrimp and salad for supper both nights), slept and went to work.

Sunday, 12/27/2105 to Saturday, 1/2/2016 - Freezeroo #2

I ran 5 times this week, 28.74 miles
I ran 10 times during December for 86.3 miles, 8.6 miles/run.
I ran two races, Winter Trail Festival and Reindeer Run 5K.
I ran 241 times during 2015 for 1366.8 miles, 5.7 miles/run.

Sunday, 12/27/2015, 5.1 miles, 42:53, 8:36 pace, 46F, 93% RH, 5 mph NW wind, light rain

Garmin Connect Activity for An out and back on the Parkway trail

I wanted to try to get for 100 miles for the month so I pushed to get out there. I just did an and back on the Parkway trail. I took it really nice and easy, I was a bit gimpy. My splits were: 9:03, 8:35, 8:28, 8:26, 8:28 and 8:09 over the last 0.1 mile. I was drenched when I got back so I hit the shower right away.

I watched the NY Jets - Buffalo Bill game live from the Ralph. It was an ugly game. The Bills were leading 9-6 and got the ball back with about 4 minutes to go ... but instead an 3 and out the Bills pulled off a long run for TD and won 16-6, link here. Their record is now 7-8.

Monday, 12/28/2015 to Tuesday, 12/29/2015

I wanted to get to 100 miles for the month of December but 78.25 miles with 4 days to go with a rest day on Thursday left only 3 days. I would have had to run 22 miles in 3 days or 11 on Monday and 11 on Wednesday. Too much, I yield that it will be a less than 100 mile running month. But a simple 3 miles will give me the most running miles in a year.

Wednesday, 12/30/2015: 8.05 miles, 1:06:12, 8:13 pace, 39F, 87% RH, 5 mph NE wind, light rain/snow

Garmin Connect Activity for Last run of 2015

I got out for my last run of 2015 to get my most running miles in a year PR. I decided on just 8 miles ... a simple out and back to Island Cottage Rd. My splits were: 8.19, 8:12, 8:08, 8:00, 8:06, 8:10, 88:30 and 8:28 over the last 0.05 mile. I finished with 10 runs for 86.3 miles for the month of December and 233 runs for 1366.84 miles for 2015.

Thursday, 12/31/2015: New Year's Eve

Your typical rest day before a race the next morning. I was asleep before 11PM. I didn't need to see the ball drop in Times Square.

Friday, 1/1/2016: 2 runs of 1.95 miles and Freezeroo #2, 30F, 86% RH, 10 mph WSW wind, wind chill 21F, light snow.

Today was Freezeroo #2 down in Mendon Ponds Park. I was up early and puttered around a bit before I got ready. I made sure that I had most of my cold weather gear before I left. I wore my CW-X tights, a long sleeve tech, a short sleeve tech, heavy running gloves and Brooks beanie. There was just a bit of snow on the windshield of the Equinox when I left. What a difference 22 miles and 30 minutes makes. The road was a bit snow covered when I got to the beach parking lot at 9:10AM. I ambled up with my running bag to get my bib. It started to snow with big flakes. I dug in my bag for my running eyeglasses with the clear lenses.

I got out for a nice and easy 1.95 mile warmup run at 8:58 pace, link here. It was cold and I found that the footing was a bit slippery but I had my running shoes not my trail shoes so I just decided to be careful. The start was delayed 5 minutes due to lines for the "no paper" onsite registration.


I lined up in the middle about 10 yards behind the front near Andy Ciaio and Jeff Rose. And ... we were off! The snow was coming down in big flakes and the road had about an inch of loose snow.

The start ... courtesy of Tim Matthews

I am in the white ... courtesy of Tim Matthews

A bit farther down from the start ... courtesy of Tim Matthews

I eased into a nice and easy race pace around 8:00 pace. I took the left turn on Douglas Rd to Canfield Rd easy. I endured the ups and downs of Canfield Rd out to Clover Rd and then back onto Pond Rd. I ran in the road where everyone else was running. My clearing running glasses fogged up and then were mostly snow covered ... but I kept them on. Mile 3 passed in 24:10. I was a bit careful on any downs so I wouldn't slip and fall.

Heading up Pond Rd at mile 4 ... courtesy of Tim Matthews

 The hills of Pond Rd and Mendon Center Rd were a bit long but I endured them without breaking to a walk. I knew I could do this without a walk ... so I did.

I hiked my sleeves after mile 5, on Canfield Rd ... courtesy of Tim Matthews

I picked up the pace a bit. I almost ran into a slower runner dressed in black as I climbed the hill coming back into MPP on Canfield Rd. Luckily I wasn't going too fast and jigged to the right in time. I knew there was only a mile to go ... time to bring it. A left back onto Douglas Rd ... one more hill at the cobblestone cottage ... the finish line up ahead ... seeing the time under 1 hour ... sprint ... yes! I forgot to turn off my Garmin for a couple of minutes. I made my way to the Equinox to put on my coat before I ambled up to the Stewart lodge for some post race grub of pasta, cookies and an apple. Soon enough I was home with the obligatory coffee mug.

I felt I did OK with a 59:44, 7:58 pace. My splits were: 7:51, 7:58, 8:03, 8:02, 8:08, 7:40, 8:03 and xx. I was 61st out of 301, link here. I was 2nd (a distant 2nd to Tim Dwyer) out of 29 in my M55-59 age group, link here. Here is a story from Time Warner Cable News article, "Runners Reach Finish Line of 2016's Starting Line at Resolution Run", link here.

Saturday, 1/2/2015: 6.2 miles, 51:50, 8:22 pace, 30F, breezy, overcast

I forgot to turn on my Garmin when I headed out so the time is an estimate of my eCrumb minus 20 seconds. I knew the distance since I ran an out and back that I have run before. No worries ... I took it nice and easy.

Christine and I both needed some personal care later. I went to the OK Barber Shop on Hudson Ave for a runners haircut (i.e. short). I parked so Christine could watch from the Cruze. Then I took her to New Nails on Titus Ave so she could get her lovely fingernails done. I shopped for groceries at nearby Wegmans while her nails were being worked on. Then we went on a date night dinner at The Original Char on Island Cottage Rd. I had the full rack of ribs ... yum!

Sunday, 12/20/2015 to Saturday, 12/26/2015

I ran 3 times this week, 39.38 miles

Sunday, 12/20/2015: 13.1 miles, 1:49:58, 8:24 pace, 36F, 51% RH, 10 mph SW wind, wind chill 28F, sunny

I needed a long run so I made up another half route that is a keeper.


It was a bit cold so I put on my CW-X tights, a short sleeve tech, Brooks 1/4 zip long sleeve tech, Brooks beanie and heavy running. I carried my 20 ounce water bottle and a HammerGel. I set out and just cruised. I didn't take my HammerGel and paid the price with a bonk at mile 11. My splits were: 8:09, 8:10,, 8:12, 8:03, 8:19, 8:08, 8:04, 8:25, 8:36, 8:01, 8:38, 8:55, 9:23, 8:24 over the last 0.1 mile.

Coffee and a recliner soon ensued. I watched the Buffalo Bills lose their last "must win game to even have a prayer at the playoffs" against the . I turned it off when the score got to 3-28. The Bills lost 25-35, link here


Monday, 12/21/2015: Usual rest day after a long run

Tuesday, 12/22/2015: Blah day

I really should have run but I was exhausted from walking so much at work. I ate leftover ribs and potato chips for supper ... kind of yummy.

Wednesday, 12/23/2015: 13.1 miles, 1:50:18, 8:25 pace, 57F, 88% RH, 10 mph SE wind, overcast

Garmin Connect Activity for An evening half

I needed to run so I did. I wore my reflective vest along with my Black Diamond headlamp. I struck up a strong pace for the first 5 miles. I had to stop to take a pebble out of my left shoe at mile 5.5 and I took a HammerGel at mile 8. I felt good the whole way. I felt like I killed this run and was surprised when I saw a 1:50:18. My splits tell the story: 8:05, 8:06, 8:05, 8:02, 8:19, 8:14, 8:30, 9:11, 8:53, 8:22, 8:17, 8:34, 8:50 and 8:20 over the last 0.1 mile. I felt like I was running fast during mile 8 onward bur really wasn't. Maybe another HammerGel at mile 10 would have helped or maybe spacing them differently. Something to think about. A run on December 23rd wearing shorts and a short sleeve tech ... gotta love the El Nino weather!

Thursday, 12/24/2015: Rest day.

Friday, 12/25/2015: Merry Christmas

I felt like of "blah" all day. I waited to feel kind of better but didn't so I just stayed in all day. I wanted to get out for a Christmas run but just couldn't. I wanted to get down to Newark, Farmington and Scottsville to see my kids but I put if off. I didn't get out my Christmas cards for the second straight year.

Saturday, 12/26/2015: 13.18 miles, 1:51:08, 8:26 pace, 34F, 86% RH, calm, overcast

Garmin Connect Activity for A seasonal half

I continued trying to get to 100 miles for December (73.15 and counting with 6 days to go) by getting out for my third half marathon of the week. It's kind of nice to be in the running shape to be able to do that. The Winter Warrior Half is on 1/9/16 so I think I am in good shape for it. Anyway, I got up, out and set up a nice and easy pace. I had a HammerGel just after mile 8 My splits were: 8:20, 8:16, 8:15, 8:19, 8:26, 8:21, 8:28, 8:21, 9:58, 8:18, 8:6, 8:19, 8:17 and 7:53 over the last 0.18 mile. It's all about being comfortable with the pace during the run.

Christine and I went down to Newark and Farmington to see my oldest son, Michael, and my daughter, Karen. We took Michael out to eat at Parker's and saw Karen in her apartment. Then we dared to go post-Christmas shopping at Eastview Mall. I wanted to buy my darling Christine a new winter coat. We started at Macy's, then made our way JC Penney, then Lord and Taylor and finally Von Maur. We were very impressed with the atmosphere at Von Maur. There was guy playing piano! We got a very nice long coat at Von Naur on sale. I must say I was not impressed with the majority of women's coats. I am not a fan of the "puffer" coats.

Sunday, 12/13/2015 to Saturday, 12/19/2015 - Reindeer Run 5K

I ran twice (yes, only twice) this week, 4.5 miles.

Sunday, 12/13/2015: Rest day

I was gimpy after 15.17 miles of the "Winter" Trail Festival the day before so I stayed in. I watched the Buffalo Bills - Philadelphia Eagles game. The Bills found another way to lose, 20-23, link here. Their slim playoff hope became even slimmer.

Monday, 12/14/2015 to Friday, 12/18/2015: 4 days of OT and a rest day.

I worked OT on Monday through Thursday and Friday was the usual rest day before a race on Saturday.

Friday was a kind of bittersweet day. It was my last day at Synergy Global Solutions. I had worked there since 4/13/2009. I had been lucky enough to have managed the network printers of Koday CG&S, then ITT, then ITT Space Systems Division, and then Harris. Harris decided to go with Ricoh and line of printers instead which was kind of a forgone conclusion since all the other Harris facilities are using Ricoh printers. It took a bit of doing but I will start for Ricoh on Monday morning to manage the Ricoh printers that I have been working OT to put in for the past three weeks. It has been choatic because there was largely no project plan, just "seat of the pants" learning about Ricoh printers and little education of the user community of the change.

Saturday, 12/19/2015: 2 runs of 1.35 and Reindeer Run 5K, 27F, 54% RH, 12 mph W wind, wind chill 16F, sunny

Today was my third Reindeer Run 5K, the second on the new course that doesn't run on what is left of the Inner Loop. I was up early like usual and cut it kind of close when I started to get ready at 6:50 AM. I was out the door at 7:20 AM. I felt the wind and went right back inside for a short sleeve tech to put under my Brooks 1/4 zip long sleeve tech. I arrived down at the Strong Museum of Play (SMOP) in  about 15 minutes.

It took a bit of gumption to get out of the car. I know it's been warm this winter this winter but this up and down in temperature takes a bit to get used to. I got out for a 1.35 mile warmup run at 8:23, link here.

I met up with Prem Kumar before the start. He told me that he had hurt his knee during last week's Winter Trail Festival (WTF) ... he had run Snow Cheap #1 on Wednesday and was at today's Reindeer Run 5K. Runners are a different breed ... lol! I wished him luck and made my way to the start line. I lined up in my usual sport about 10 yards behind the leaders.


And ... we were off! I eased my way up to speed while I eased my way around slower runners. It was cold and I could definitely feel the wind when it was in my face.

The start ... photo courtesy of Kim Smith

I concentrated on just running and having a good time. I tried to keep up my pace during mile 2 which is where I usually have a slow mile.

Coming up on mile 2 ... photo courtesy of Barb Boutillier

Just past the Freddie - Sue Bridge ... photo courtesy of Kim Smith

Soon enough we were heading back to the SMOP. I picked up a bit ... onward ... and done in 22:12. I met up with Prem and found that he had run a 22:11. He ended up being 3rd in him M40-44 age group which he found out after he went home.

Post race selfie with the antler on!

I was happy with my time of 22:12. It turned out to be my slowest 5K of my 9 in 2015. Geek alert:
My splits were pretty good: 7:14, 7:17, 7:01 and 6:40 over the last 0.11 mile. There is always good grub after this race: subs, cookies and some nutrition bars. I found out that I was 9th in my age group so I didn't stay for the awards. I was 118th out of 1694, link here. I was 9th out of 59 in my M50-59 age group, link here.

Soon enough, I was home with the obligatory coffee and my feet up in the recliner. My 58th and last race of 2015 was in the books. I don't think I will race as many next year. It is going to be hard to weed out some races. I did like each one of them!

Sunday, 12/6/2015 to Saturday, 12/12/2015 - "Winter Trail Festival" 15 Miles

I ran 3 times this week, 29.32 miles.

Sunday, 12/6/2015: 13.1 miles, 1:47:16, 8:11 pace, 30F, 100% RH, calmy, light fog to sunny.

I was up early around 7 AM for my first, yes only the first, run of December. It was very foggy so I waited until 9 AM before I headed out for a really nice and early run. I decided to try out a new route that I knew was close to a half marathon.


I didn't really like the route with its run on sidewalk down Long Pond Rd and a long stretch on Latta Rd facing 2 lanes of oncoming traffic with a kind of narrow shoulder. My splits were: 8:11, 8:08, 8:12, 8:09, 8:03, 8:13, 8:25 8:02, 7:59, 7:59, 8:09, 8:23, 8:36 and 7:38 over the last 0.1 mile.

After a bit (OK, 2 mugs) of required coffee I watched the Bill home game against the Houston Texans. The Bills won their latest "must win game to make the playoffs", 30-21, link here.

Monday, 12/7/2015 through Friday, 12/11/2015: Zero miles.

Another week of overtime ... only 48.5 hours this week. The only day without OT was Thursday. I had to leave early for a drug screen before I am hired by Ricoh. I got home before 4:30 PM for the first time in a couple of weeks. Christine and I made it a date night. We headed out for a dinner (1/4 pounders, fries and large milkshakes) at McDonald's (courtesy of a couple coupons) and then over to Wegmans. Exciting stuff but more exciting than coming home bone tired, eating and then going to bed.

Saturday, 12/12/2015: 2 runs of 1.05 and WTF of 15.17 miles, 43F, 81% RH, calm, overcast.

Today was the second Winter Trail Festival (WTF), a TrailsROC race, down at Wadhams Lodge in Powder Mills Park. It was also my only second(!) run of December. It was a 5 mile loop with races of 5, 10 and 15 miles. I chose the 15 mile version just like I did last year. Last year, the weather was 20F with about 6 inches of snow on the course. This year it was 43F at the start. I chose my CW-X shorts, 1/4 zip Brooks long sleeve top, heavy running gloves and Brooks beanie. Christine chose to stay home so I got down to the venue at 9:10 AM in plenty of time for the 10 AM start. I met up with Prem Kumar, Mike Maynadasy and Andy Ciaio. I met another reader (besides my wife) of this blog, Colin Bailey. He said he had run Sehgahunda this year in 6:15 after running my blogposts. I got out for a 1.05 mile out and back warmup run at 9:37 pace, link here.

I got my warmup run done 5 minutes before the race start and rushed a bit to strip my Brooks jacket, get a bathroom break and a swig of water in. I had my 10 ounce hand bottle of water and 2 HammerGels in an Amphipod pod clipped to my shorts. I lined up next to Andy Ciaio ... who I knew I wouldn't see again.


And ... we were off! I settled in for a long 15 mile trail race. This race was one of loops. Each loop was long enough to have its own character.

The start ... photo courtesy of Alex Tong of the Ascend Collective

Loop 1: I set up a fast but kind of nice and easy trail pace. I jockeyed back and bantered a bit with Mike Meynadasy. First he was ahead and then I was ahead. I said "Hi" to Heather Bailey Ostrander (HBO) as I walked up the hill she was doing TrailsROC volunteering on. I did notice the 12 pack of Miller Lite that she had perched on the top of it. The first time up Hell on Root (a short and steep uphill with a rope to help out) was OK.

Loop 2: Mike left me behind when I stopped for a long swig of water and a bit of walking when I started the second loop. I slowed down a bit as I developed a bit of pain in my left knee. It wasn't too bad so I continued onward. HBO could tell that I didn't feel as well when I came to her hill. I caught up to Tina Pellegrin just as I got to Hell on Root. She was going up for her first time. I had both of my HammerGels before the end of this loop. I thought about stopping but I had signed up for three loops.

My second time up Hell on Root ... photo courtesy of Alex Tong of the Ascend Collective

Loop 3: I soon regretted starting the third loop. I decided to walk it in after mile 12. HBO gave me a dose of Amica that she told me to place under my tongue. She said that it would help without the side effects of NSAIDs while exercising. I took it, thanked her and continued onward. I tried to run or shuffle a bit but my left knee hurt. My right heel started to hurt a bit too so I just walked. I wanted to run but I decided it was best to walk since I didn't want to really injure myself. The last time up Hell on Root hurt a bit but I put one foot in front of the other ... onward. Soon enough I was in the home stretch in sight of the finish line. I saw some people behind me so I managed to get up to something that resembled a slow run. Done in 3:21:21. I was exhausted. I ambled up (OK, limped) to the lodge and ate what they had left ... a bagel, potato chips and a few cookies.

I have done this race twice now. Each time it has beat me up. Last year I managed a 3:34:10 in 20F and 6 inches of snow. This I managed a 3:21:21 with poor nutrition (only 2 HammerGels). Maybe I should rethink my minimalist approach and start to carry more water and nutrition on long trail runs. I did notice that the course only had water at its one aid station. Last year it was better stocked with some delicious donut holes..

Anyway, my splits were: 9:49, 9:34, 10:32, 10:57, 10:21, 11:39, 10:47, 13:04, 13:14, 12:12, 15:14, 12:48, 17:40, 20:21, 20:41 and 19:47 over the last 0.17 miles. I was 39th out of 50, 6th out of 8 in my M50-59 age group, link here. Andy Ciaio finished in 2:33:51, Mike Maynadasy finished in 2:44:42, Prem Kuma finished in 2:45:31 and Colin Bailey finished in 3:03:25. The 10 mile results are here and the 5 mile results are here.

I manged to drive home and get myself in the door. Then I remember just putting myself on the couch and vegging the rest of the day. I ached and it hurt to walk. Climbing the stairs to the bathroom was a slow process. Well ... another race, my 57th of 2015.

Sunday, 11/29/2015 to Saturday, 12/5/2015 - Freezeroo #1 (DNS)

I ran once this week for 12 miles.

Sunday, 11/29/2015: 12 miles, 1:39:04, 8:15 pace, 34F, 69% RH, 5 mph W wind, wind chill 29F, sunny to partly cloudy.

Garmin Connect Activity for An out to E Manitou Rd and back

I got out for a nice and easy out to East Manitou Rd and back. Nothing special. My splits were: 8:25, 8:08, 8:12, 8:18, 8:10, 8:14, 8::13, 8:19, 8:12, 8:23, 8:18, 8:11

I watched the Buffalo Bill play the Kansas City Chiefs out in KC. The Bills seemed like they could do no wrong in the first half. Sammy Watkins was on fire: 6 catches for 158 yards and 2 TDs. The Bills were leading at half, 15-14. KC made some adjustments in the second half and won 30-22, link here. The Bills fall to 5-6 while KC is riding a 5 game winning streak after starting 1-5 for a 6-5 record. It does look like the Bill playoff drought will increase to 16 years.

Monday, 11/30/2015 to Saturday, 12/5/2015: Zero miles.

I had to work serious overtime at work. Here is my story ... strap in. Right now I work for Synergy Global Solutions, www.synergygs.com, as a Printer Concierge for Exelis (now Harris). Basically I manage the 195 network printers for 4 buildings; 800 Lee Rd, 332 Initiative Drive, 400 Initiative Drive and 2696 Manitou Rd. This involves making sure that they all work, ordering toner, replacing toner and clearing jams. I have been doing it 6.5 years. Well ... this location of Harris decided to go with Ricoh for all their network printers ... just like all the Harris locations. I was offered a position with Ricoh luckily ... else I would be unemployed. Ricoh wanted to have all the network printers switched out before December 1st which was impossible since no printers arrived before Wednesday, 11/18. I am still working for Synergy but I am replacing all their printers with Ricoh printers. This week was crazy ... 8, 10, 14, 11.5, 10.5 and 10.5 for 64.5 hours. Next week will be same. I don't even know when I will be a Ricoh employee yet.

So ... I missed Freezeroo #1 because I had work OT. Not a bad reason ... cha-ching!

Sunday, 11/22/2015 to Saturday, 11/28/2015 - Race with Grace 10K

I ran 4 times this week, 30.56 miles

Sunday, 11/22/2015: 12 miles, 1:42:25, 8:32 pace, 37F, 70% RH, 14 mph W wind, wunny.

I don't usually do group runs but I needed a long run. I hadn't run with Fleet Feet for a long time and running from Fleet Feet Armory to Ridgeway or ROCnar just spoke to me. So ... I geared up and got 'er done.

It was a bit chilly and windy so I wore my CW-X tights, Brooks 1/4 zip pullover, Brooks jacket, Brooks beanie and heavy running gloves. I drove down to Fleet Feet Armory and arrived about 15 minutes early. I saw that Saucony was there demoing their new EverRun shoe. I decided to try out their Glide 9 running shoes from a young guy named Greg.

Pre ROCnar - photo courtesy of Kim Smith

Ellen reminded us that it was not a race and that cake would be served at 11:15 AM. But ... I started out with the lead group like usual. I don't dawdle but I did set up my nice and easy pace around 8 or 8:20 pace. Jim McLaughlin was part of the lead group so I tried to keep him at least visible as we ended down Culver Ave, Monroe Ave, Highland Ave, S Clinton Ave, out to Brighton Town Park and out onto the Erie Canal Path.

Running in Brighton Town Park - photo courtesty of Kim Smut

Halfway point with Barry Cherney on his bike - photo courtesy of Sue Scheuch

The west wind was a bit chilly. I saw Barb Boutillier out for a run while I was in Genesee Valley Park. I got a bit confused following the Canal Path over the Genesee River. The path could have used a few more signs but I managed to cross the two footbridges that I needed to. I met up with Jim McLaughlin at the halfway point where Fleet Feet had set up an aid station. I had a cup of water and a donut hole. I started back out with him but he soon pulled ahead again. I started to pass a few early starters and say "Hi" as I passed. Soon enough I was at Fleet Feet Ridgeway. My wife, Christine, came in and we enjoyed a bit of cake. This event was well chronicled since it was a Fleet Feet event. So ... there were pictures on Facebook.

Boots and Ellen - photo courtesy of Fleet Feet Rochester Facebook page

The delicious cake - photo courtesy of Fleet Feet Rochester Facebook page

My impression of the Saucony Glide 9 running shoes is that they are a bit more comfy than my new Brooks Adrenaline GTS15 running shoes with only 9.3 miles. I didn't really want to give them back ... but I did. There wasn't any specials on them but if I can find them on sale and I need running shoes I will try out. I did have a surprise of a bloody right toe when I took off my shoes but I think that was because I hadn't cut my toenails for longer than I should have.

Saucony Greg after the ROCnar

My feet as of 11/22/2015 ... the 2nd toes on each foot are due to the recent DCSR, the blood is due to an uncut toenail and not due to trying on the Saucony Glide 9 running shoes.

Monday, 11/23/2015: Rest day ... nothing unusual.

The Buffalo Bills played a rare Monday night game against the New England Patriots. The Bill lost ... again nothing unusual. The score was at least close, 13-20, link here.

Tuesday, 11/24/2015: OT day ... gotta work for a living. I didn't get out of work until 6:30 PM.

Wednesday, 11/25/2015: Rest day.

I got an early Christmas present in the mail ... a refurbished Garmin Vivofit 2 from Ebay for $55. Now I can catalog all the steps I take all day at work or on a run.

Thursday, 11/26/2015: 2 runs of 2 miles and Race with Grace 10K, 46F. 49% RH, 5 mph SSW wind, wind chill 44F, overcast.

Today was my 56th race of the year, 12th 2015 Rochester Runner of the Year (RROY) and 4th Race with Grace 10K. I woke up like usual ... early enough to do the previous night's dishes that escaped the dishwasher and early enough to get ready and get to the First Bible Baptist Church about an hour early. I had dressed a bit warm ... CW-tights, long sleeve tech, heavy running gloves. I headed in to get my bib and swag. I received a 25th anniversary RwG jacket since I was of the first 200 registered. I wore it when I took a really nice and slow warmup run of 2 miles at 8:52 pace, link here. I did find out that the wind out of the south would make a head wind coming back to the FBBC.

A nice RwG jacket ... a keeper for sure!

I was a bit sweaty when I got done and had 10 minutes before the race. I thought I would be too hot with my CW-X tights. So ... I went to the Equinox and changed into my shorts while hundreds of runners were walking by heading to the start. I still made it to the start in plenty of time. I saw Prem Kumar, Andy Ciaio, Mark Herberger along with Tom Butler and his wife Amy before the race.

Just after the start - photo courtesy of Tim Matthews

Just a few more seconds after the start - photo courtesy of Tim Matthews

And ... we were off! I started off a bit since I had calmed down. I settled into a nice race pace and started to move up a bit. I caught up to Heather Patterson about 1/2 mile in. She said "Hi". I kept pace with her for a hundred yards before I let her go ... I knew better. Wilt Alston and Frank Quattrone was a bit ahead so I kept pace with them.

Racing in my orange Fleet Feet hat

Wilt let up at mile 3. Frank forged a bit ahead. I bypassed the two aid stations as I closed the gap with Frank. The turn back onto Manitou Rd south toward FBBC dead into the wind made the 1.5 miles long and longer. I knew better than to look up and see the turn into the parking lot so far ahead.

Just after the turn into the FBBC parking lot - photo courtesy of Tim Matthews

I caught up to Frank and passed him as we got to the parking lot entrance. I brought it up to a sprint and ... done with 6.26 miles in 45:57 by my Garmin.

I headed inside the FBBC for the excellent post race grub. I chose 1/2 of bagel, chocolate milk and an apple. I met up with Joe Ciecierega who had fnished 5 seconds behind me and congratulated Heather who had just missed a sub 45 by 2 seconds. Her husband, Chris, had spectated. Andy finished in 43:54, Mark finished in 44:31, Heather finished in 45:04, Frank finished in 46:06, Tom and Amy Butler finished in 1:30:32. I did OK, 45:58, 140th out of 1122, 6th out of 77 in my M50-59 age group, link here. My splits were: 7:03:16, 7:12, 7:37, 7:22, 7:42 and 6:46 over the last 0.26 mile. I ended up placing 3rd in my M55-59 age group in the 2015 RROY standing, link here.

Update on 2/2/2016: I found that 17 men did the entire Westside 30K Series (NCA 5K, Finish Strong 15K and Race with Grace 10K), link here. I placed 5th in 2:17:31 (NCA 5K - 21:55, Finish Strong 15K - 1:09:38, Race with Grace 10K - 45:58) and 1st out of 4 in my M50-59 age group.

I didn't stay too much longer ... I had to get home, shower ... and go get two of my kids (Michael from Newark and Karen from Farmington) for Thanksgiving dinner. David drove up from Scottsville.

Our 2015 Thanksgiving dinner

My darling wife and I (OK, mostly my darling wife) worked to get our Thanksgiving dinner on the table by 4 PM. We did discover that we needed more oven real estate. The turkey cooked up real fine in the oven but also prevented the sides that Christine had cooked the previous two days from warming up enough even after the turkey was out and cooling. So ... we made due. My kids are picky eaters anyways. Though ... everyone did like the apple pie for dessert! I had a lot to eat and wasn't awake enough to drive Michael and Karen home so Christine did.

Friday, 11/27/2015: 10.3 miles, 1:26:43, 8:25 pace, 57F, 55% RH, 11 mph SSW wind, overcast.

My Garmin Connect Activity for A nice and slow long run

I needed to get out to clear my head so I got dressed and got out. I stuck up a really nice and easy long run pace and got 'er done. My splits were: 8:14, 8:16, 8:15, 8:11, 8:12, 8:35, 8:23, 8:20, 8:21, 9:17 and 8:39. A train was blocking Greenleaf Rd when I got close so I made a bypass down the railroad tracks for a few hundred yards to go away it. I surely wasn't going to go back and go the long way around.

Christine's daughter, Beth, and her finance, Nick, got into town from Lakewood OH around 10 PM. We had fixed up the 2nd bedroom for them to stay in. We had brought our old queen bed and put it into the 2nd bedroom. Our master bedroom got the new queen bed from Charlotte Appliance. Both are comfy.

Saturday, 11/28/2015: Rest day.

I decided that today was a rest day ... well, I did sleep in until 8:37 AM with guests in the townhouse. We had a nice breakfast and then made it out to the Jell-O Gallery in Le Roy. It's a nice little museum dedicated to that tasty treat that the US buys 9 of every second.

Nick, Beth , myself and Christine (left to right)

We went back and had a second Thanksgiving dinner before Beth and Nick went out with friends to the Genesee Brew House.