Sunday, 3/27/2016 to Saturday, 4/2/2016

I ran 2 times this week, 18.5 miles.

Sunday, 3/27/2016: 6.5 miles, 54:15, 8:21 pace, 34F, 93% RH, 5 mph E wind, wind chill 29F, sunny


I woke up at the Microtel in Streetsboro OH on Easter Sunday. It was your standard two double bed hotel room, Christine slept in one bed and I in the other. It was 7:17 AM ... I needed to run. I checked the temperature (34F) and dressed accordingly with what I brought in my running bag. It turned out to be: Brooks running tights, Darn Tough socks, short sleeve tech, long sleeve tech, Brooks beanie and heavy running gloves. I kissed my darling wife, Christine, good bye (she mumbled) and ducked out the back door of the hotel. There was frost on the windshields of the cars in the parking lot. The high was forecast to be in the mid 70s by afternoon but it was cold now. We have stayed in Streetsboro a bunch of times so I knew the route. I was a bit stiff when I started out but loosened up. It was quiet and peaceful. Boom ... my splits were: 8:27, 8:22, 8:22, 8:25, 8:11, 8:11 and 8:32 over the last 0.5 mile. Just nice and easy miles.

The breakfast at the Microtel was skimpy ... I had just a bagel, oatmeal and coffee while Christine had a mini-muffin and coffee. We headed over to her niece's (Brook and her husband Mike) house in Ravenna for the real feast ... yum! I almost fell asleep after that big Easter lunch.

We started back for Rochester at 3:30 PM. Christine's directions from her phone (88 to 528 to I-90E) led us up through Amish country in OH. We must have seen 12 horse and buggies during a 20 mile stretch. We arrived back home just before 8 PM. My oldest son, Michael, had IMed Christine as we got near Rochester that the SU men's basketball team was down 15 to the number 1 seed, Virginia, in the Elite 8 game. SU was climbing back and down 6 by the time I got the game on. SU (aka 'Cuse) went on a 25-4 run and won by 6, 68-62, link here. Wow ... lots of links out there for more coverage if you are looking for 'Cuse coverage.

Monday, 3/28/2016 and Tuesday, 3/29/2016: Rest days.

Tuesday could have been a run day but I am pushing to Wednesday and Friday schedule with a rest day on Saturday because of the Syracuse Half on Sunday.

Wednesday, 3/30/2016: 12 miles, 1:38:42, 8:13 pace, 64%, 19% RH, 11 mph WSW wind, partly cloudy to overcast.


It was going to be warm and I was determined to run so I packed my running gear into the Equinox when I went to work. I changed at work but I wanted to run long so I just went home and modified my regular half route down to 12 miles. I wore CW-X shorts, short sleeve tech, light running gloves, calf sleeves and carried a 20 ounce water bottle with 2 HammerGels in an Amphipod tucked on my waist. It's a pretty flat route but I pushed it a bit above nice and easy pace. It felt good so I am confident I can hold that pace for the Syracuse Half. That is if I don't get sucked into going out too fast ... which I usually do. My splits were: 8:11, 8:16, 8:11, 8:11, 8:07, 8:05, 8:09, 8:24, 8:16, 8:22, 8:16 and 8:12.

Thursday, 3/31/2016 through Saturday, 4/2/2016: Rest days

Stats for March 2016: 18 runs in 31 days for 126.9 miles, 7.05 miles/run.
Three were warmup runs (Johnny's - 1.47, Spring Forward - 1, Syracuse Half - 0.65) and one was a cooldown run (Johnny's - 1.11)
Stats for 2016 (so far): 52 runs for 360.8 miles, 6.9 mile/run.

I could have run Friday but didn't. We had reservations at the Quality Inn & Suites in downtown Syracuse at 454 James St. I chose this hotel because it's only 0.6 mile away from the OnCenter and the Syracuse Half runs right by the hotel. I can run to the race start instead drive and potentially get stuck on I-690 like I did last year.

The hotel did call on Saturday afternoon just before we were going to leave to warn us that their hot water was out and ask if we wanted to book a hotel at a sister property. I declined. The weather forecast was for colder temperatures and snow on Sunday morning. We left for Syracuse around 2 PM. Our first stop was Fleet Feet Syracuse for packet pickup. I do like this store. It has a better selection of stuff to buy than either of the Fleet Feet Rochester locations. We checked into our hotel next. After some waiting around for my brother, Don, to call or text us back we went out to dinner at the Spaghetti Warehouse. We all had the Lasagna Platter ... no food pics though, we were hungry ... mmm!

Don took us on a tour of the area around where the Syracuse Half would run tomorrow. Soon enough we were snug as a bug in our bed. Visions of half marathons danced in my head ... OK, maybe not! My alarm was set for 6:30 AM. The race was due to start at 8 AM.

Oh, a shout out for everyone who ran a fat ass 50K down at Palmer Ponds, links here, here, here and here. It was cold, wet and muddy ... and suffering ... err, fun was had by all!

Sunday, 3/20/2016 to Saturday, 3/26/2016 - Spring Forward 15K

I ran 4 times this week, 26.76 miles.

Sunday, 3/20/2016: 10.2 miles, 1:24:28, 8:17, 36F, 37% RH, 5 mph NE wind, wind chill 31F, partly cloudy

Garmin Connect Activity for A fast MTD preview run

I wanted my darling wife, Christine, to have another whack at the Mind the Ducks course so we headed out to North Ponds Park in Webster. She headed out while I was still gearing up. I set out at a quick pace because it was cold with a cold wind. I passed her the second time just as she finished her first loop. She said that she was cold and was going to the Equinox. I continued on for 8 more loops. My splits were: 8:18, 8:04, 8:04, 8:17, 8:11, 8:07, 8:22, 8:25,8: 33, 8:28 and 8:12 over the last 0.2 mile. This pace is definitely NOT what I will run during MTD but I was cold and needed to run fast to keep warm. She said that the cold wind hurt her lungs but was glad that she got out for a mile. I surprised Christine with brownies and coffee afterwards.

Monday, 3/21/2016: Rest day

Tuesday, 3/22/2016: 6.2 miles, 51:20, 8:16 pace, 52F, 40% RH, 8 mph SSW wind, overcast

Garmin Connect Activity for 10K around the RTP

I almost bagged this run. I was tired and hungry during the day. I checked the weather forecast and saw that the weather for the next day was worse in the afternoon (cold/windy/rain/sleet) so ... I found the energy to get out and get it done. I had all my running gear in the Equinox so I dressed at RTP-B6, bagged the drive to Cobbs Hill for a hill workout and just ran where I was. I struck up a nice and easy pace and just did a 10K. My splits were: 8:21, 8:10, 8:36, 8:5, 8:15, 8:14 and 8:00 over the last 0.2 mile. Boom, done.

Wednesday, 3/23/2016 to Friday, 3/25/2016: Rest days

I should have gotten out Thursday but didn't. I just felt like a slug.

Saturday, 3/26/2016: 2 runs of 1 and Spring Forward 15K, 27F, 93% RH, calm, light overcast.

I "slept in" until 6 AM, had my usual pre-race bowl of cereal and banana, dressed for the weather, kissed my wife goodbye and headed down to Mendon Ponds Park for my tenth (yes, tenth) Spring Forward 15K. I saw a couple of deer cross Lake Shore Blvd a couple of hundred yards ahead of me as I drove but no worries. I arrived around 7:25 AM and parked up on Douglas Rd in between the Beach parking entrance and the Stewart Lodge entrance ... so I would pass the Cruze on the way to the finish. I packed a "go" bag with the Spring Foward tech shirt, my Brooks jacket and a bottle of water for after the race. I noticed that I had almost no water stashed in my running bag. I headed down to Stewart Lodge to stash the "go" bag and prepped for the race. I dressed like usual: my Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I didn't carry water or wear my sunglasses. It was cold and overcast but calm as a bell.

I got out for a nice and easy warmup run of 1 mile at 8:21 pace, link here. It was 8 minutes before the race and I needed water so I raided my "go" bag for water and then walked to the start line at the exit of the Beach parking lot. I met up with Andy Ciaio and settled in my usual spot ... right side about 10 yards behind the leaders.

The start of the 15K ... photo courtesy of Kim Smith of Fleet Feet Rochester

Mile 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

And ... we were off! I got up to speed quickly with just a shift to the right to get around a slower runner. I basically started fast and held on as well as I could. Mile 1 passed in 7:15. I passed Andy at mile 2 and then he passed me back at the halfway point.

Mile 5 looking down ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Mile 5 looking up ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

The hill of Mendon were just as rolling as ever. I stopped to drink water as mile 7.5 ... 4 runners passed me. I was slowing but I picked up the pace when I saw that I was about to re-enter the park. Only just over a mile to go ... Canfield Rd rollers ... take the tangents ... left onto Douglas Rd ... up the hill by the cobblestone house, up the hill by the Beach parking lot ... down into the finish at Stewart Lodge ... hearing Ellen call me into the finish ... done in 1:11:14!

Turning the corner from Canfield Rd to Douglas Rd with just over 1/2 mile to go ... photo courtesy of Kim Smith of Fleet
Feet Rochester

Ellen broke out her bunny ears ... unknown photographer

Yellow Jacket Racing link to video at 40m20s
I quickly had some water and then ambled in to have a couple of hot dogs. I checked the results, 56th and 4th in my age group so I changed into my dry clothes and headed up to the Cruze to head home. Another excellent race by Yellow Jacket Racing ... thanks to everyone involved! Rochester is fortunate to have YJR ... they are the best!

A couple of mugs of coffee ensued along with uploading my FR220 to my usual running websites (Garmin, Runningahead, Dailymile and Strava). I did OK, with my third fastest Spring Forward of ten, a 1:11:14, 56th out of 467, link here. I was 4th out of 32 in my M55-59 age group by 13 seconds, link here or here. My splits were: 7:18, 7:28, 7:18, 7:28, 7:33, 7:51, 7:55, 8:14, 7:40 and 6:54 over the last 0.36 mile.

Soon .. my darling wife, Christine, and I started to get ready to go to OH for Easter to see Christine's father and family in Ravenna OH. We had reservations at the Microtel in Streetsboro OH waiting for our arrival. I've been married to Christine for almost 4 years now so I knew better than to hurry her up. I just worked on getting myself ready. She beat me at getting ready again. She just is ... boom ... ready. I think she just throws everything in a couple of suitcases and ... boom, she's ready! We started around 3 PM and got out to the Microtel just before 8 PM with a short stop at Fleet Feet Ridgeway for her Tons of Fun weigh-in and a stop in OH for fuel. We packed our swimming suits but were disappointed when we got there and saw a "Swimming Pool Closed for Season" sign.

We met up with her daughter, Beth, and her finance, Nick, for supper at the Happy Moose Bar and Grill for some well needed supper. Soon ... zzzzzzz out in OH!

Sunday, 3/13/2016 to Saturday, 3/19/2016

I ran 4 times this week, 37.1 miles.

Sunday, 3/13/2016: 2 runs of 9.35 and 6.25 miles, 45F, 57%, 10 mph ENE wind, wind chill 39F, mostly cloudy.

Garmin Connect Activity for A quick 15K

Daylight Savings Time happened overnight so I lost an hour of sleep. I had a plan of doing a long run and then another run out at North Ponds Park in Webster for another Mind the Ducks (MTD) preview on tired legs. First ... the long run. I got out around noon and pushed the pace on my usual 15K route. It was a bit cold and breezy. My splits were: 7:44, 7:27, 7:32, 7:34, 7:57, 7:46, 7:43, 7:58, 7:52 and 7:31 over the last 0.5 mile. Definitely not a nice and easy pace. It felt good.

Garmin Connect Activity for Another MTD preview

I relaxed a bit before I asked my darling wife, Christine, if you wanted to do another Mind the Ducks preview. It was about 3:15 or 3:30 PM. She begged off saying that it was too late and that exercise would keep her awake. I was a bit miffed. I am trying to awaken her inner athlete  .... but she is fighting me. Whatever. I geared up and headed out. I knew my legs were tired so I just ran around the MTD course at a really nice and easy pace. I decided to stop after 10K. My splits were: 9:21, 9:00, 9:06, 8:58, 8:53, 8:46 and 8:48 over the last 0.25 mile. I was tired and hungry so I picked up some food from KFC on the way home ... supper done. Sunday's mileage, 15.6 miles ... done.

Monday, 3/14/2016: Rest day ... very needed after 23.2 miles during the weekend.

Tuesday, 3/15/2016: 7 miles, 57:56, 8:16 pace, 48F, 93% RH, 6 mph NW wind, wind chill 46F, light mist

Garmin Connect Activity for Cobbs Hill run

I brought my running gear to work in the Equinox so I could run right after work. I went to Cobbs Hill for a small slice of hills. There was a light mist but I just concentrated on running. Soon there were a lot of runners as Fleet Feet and Genesee Valley Harrier (GVH) runners joined in at 6 PM. My splits were:  8:59, 8:30, 8:14, 8:04, 8:08, 8:07 and 7:54. Boom ... done.

I followed a guy, Ben Murphy, via Facebook posts from his friends during the day. He started at 4 AM and did a fat ass 100K during the day. FYI ... a fat ass is a seat of the pants, unsupported, unsanctioned, usually gnarly race or run. He did 66.26 miles in 20 hours and 43 minutes on the Crescent and Seneca trails. Respect!

Wednesday, 3/16/2016 through Friday, 3/18/2016: Rest days ... uugghh!

Thursday should have been a run day. I had my running gear in the Equinox but ... I let getting out of work late and Christine having supper cooking give me an excuse. But there will be other days to run.

A guy named Ben Murphy did a Fat Ass 100K on Saint Patrick's Day, his blog link here. Oh ... Fat Ass means an unsanctioned run with no reward except the satisfaction of doing it. I followed Ron Heerkens Jr posts on Facebook. Ben started around 4 AM and finished 20:43 later after midnight for a double transverse of the Crescent and Seneca trails.

Saturday, 3/19/2016: 14.5 miles, 2:07:51, 8:49 pace, 28F, 50% RH, 9 mph NNE wind, wind chill 20F, sunny


I had it in my mind to run Round the Bay again ... this time up Culver Rd instead up 590 from the swing bridge. So I set my alarm for 5:45 AM so I could start at 7 AMish. Well ... I got up, turned off my alarm, laid back down and fell back asleep. I got up around 7 AM ... puttered around a bit, ate my usual pre-run bowl of cereal and banana, got ready, thought "Runs don't get down by themselves" and got out and down to the swing bridge at 9 AM. It was a bright, cold and brisk morning. I had on my usual running gear for 32F (OK, 28F): Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I kept on my Brooks jacket since it was windy. I put on my sunglasses, carried a 20 ounce hand bottle and had 2 HammerGels tucked in an Amphipod. I headed out at a nice and easy pace ... solo just me and my thoughts. I ditched the jacket at just before mile 5 and tied around my neck. I looked at bit preppy but I don't like to take a jacket around my hips but it always tends to slip down. I stopped for a bit of water just heading down the Empire Blvd hill and then once I climbed back up it. Bay Rd was a bit busy as was Lake Rd as I got closer to where I had left the Cruze a bit over 2 hours ago. Boom ... done! My splits were: 8:52, 8:33, 8:28, 8:27, 10:00, 8:39, 9:40, 8:13, 9:30, 9:13, 8:35, 8:20, 8:41, 8:21 and 8:38 over the last 0.5 mile. The Round the Bay run is a good long run route with a good set of hills on the west side of the Irondequoit Bay. One of these day I will take this clockwise instead of counterclockwise.

I went back home and had my usual coffee and bagel. I asked my darling wife, Christine, to cut my hair. I like my hair short now and she had been asking to try to cut my hair again off and on. She did it once before ... I had to go to a barber for a "touch up" (repair cut). She got everything ready and proceeded to cut my hair. I took a shower afterward and found some uneven ends as I was combing what was left of my hair. She cut some more and voila! Everything was the same length ... about 3/8 of an inch all around. I did do a wee bit more with my electric razor around my ears. It looks good and I don't feel the need to go to the barber for a "touch up". So ... the second time was the charm! I thanked her like a good husband should. A bit later, we went out to New Nails to get her nails touched up. Not a bad day!

Sunday, 3/6/2016 to Saturday, 3/12/2016 - Johnny's Runnin of the Green 5 Mile Race

I ran 5 times this week, 20.83 miles

Sunday, 3/6/2016: 5.1 miles, 43:42, 8:34 pace, 39F, 44% RH, 6 mph S wind, wind chill 35F, sunny

Garmin Connect Activity for MTD Preview #1

It was a beautiful day so my darling wife, Christine, and I headed out to North Ponds Park in Webster to preview the Mind the Duck course. She geared up and was out walking a good 5 minutes before I ventured out at a really nice and easy run. The loop is 1.01203 miles according to the MTD website, www.mtd12hour.org. I ran around 5 times before I developed a mild pain behind my right knee ... so I stopped. My splits were: 8:17, 8:23, 8:34, 8:40, 8:43 and 8:50 over the last 0.1 mile. Christine had walked 2.4 miles according to her phone app. We were pleased that we had gotten out rather than being slugs.

I had trouble turning off my Garmin Forerunner (FR) 310XT after I uploaded my data to Garmin so I posted about it on Facebook. A running buddy, Prem Kumar, replied that he was going to sell his FR220 (a dcrainmaker in-depth review, link here) since he had upgraded to a VivoActive in December 2015). We arranged to meet up so I could test run his FR220 on Tuesday.

Monday, 3/7/2016: Rest day.

I met up with my youngest son, David, to get back Christine's FR305 that he had been not using since he borrowed about 2 years ago.

Tuesday, 3/8/2016: 8.1 miles (took FR305), 1:08:41, 8:29 pace,

Garmin Connect Activity for Cobbs Hill with FR220
Garmin Connect Activity for Cobbs Hill with FR305

I met up with Prem at 5:30 PM at the Fleet Feet Armory parking lot so he could let me test out his FR220. He briefly told me how to use it and then went home. I had on my Christine's FR305 and my FR310XT (which I had gotten to turn on) on my left wrist and my Vivofit 2 and Prem's FR220 on my right wrist. I felt like an American dcrainmaker (see www.dcrainmaker.com for the real McCoy). I started each one up and headed up to Cobbs Hill for some ... wait for it ... hills. A nice and easy pace soon ensued as I powered up and down each loop. One ... two ... and up to seven loops. It was a beautiful evening for early March and the roads were crowded with walkers, runners and cars. Weird but true ... the north side of Cobbs Hill was noticeably colder than the other side! I decided that seven loops was my limit so I exited and took the long way back to the Equinox. I was a bit peeved when I stopped and noticed that my FR310XT had died during the run. The FR305 had 8.1 miles and the Prem's FR220 had 8.08 miles ... not bad. My splits according to the FR305: 8:56, 8:35, 8:11, 8:17, 8:10, 8:13, 8:39, 8:45 and 9:11 over the last 0.1 mile. My splits according to the FR220 : 9:02, 8:37, 8:18, 8:20, 8:16, 8:12, 8:39, 8:42, and 9:50 over the last 0.08 mile. Kind of close, I guess. The FR220 also has something called Run Cadence which was 158 spm (steps per minute) average for this run.

It took a bit to figure out how to upload to Garmin Express. marry up my Droid Max to the FR220 and get MyFitnessPal , Withings (my Withings FR50 scale) and Garmin to "talk" to each other.

Wednesday, 3/9/2016: Rest day ... yada, yada, yada ... like usual.

Thursday, 3/10/2016: 7.5 miles, 1:01:37, 8:12 pace, 55F, 94% RH, 8 mph NNW wind, light wind

Garmin Connect Activity for A RTP run with FR305
Garmin Connect Activity for A RTP run with FR310XT
Garmin Connect Activity for A RTP run with FR220

I packed all my running gear in the Equinox so I could run after work plus I had all my Garmins (FR 305, FR310XT and Prem's PR220) fully charged this time. I decided to just run where I was after work .. no driving, just run, get it done and go home. So I geared up and just ran with not one but three Garmins tracking me. There was a sprinkle at the start which became a light rain by the end. Drivers probably thought I was crazy but I do what I do. I noticed that my three Garmins were within 0.01 mile of each other. My FR220 splits were: 8:10, 8:18, 8:06, 7:50, 8:03, 8:17, 8:15 and 8:16 over the last 0.5 mile. Boom ... done.

Friday, 3/11/2016: Rest day ... plus packet pickup for Johhny's.

My darling wife, Christine, didn't feel like cooking so we went out to The Charbroil house for their excellent beer batter haddock for supper ... tasty!

Saturday, 3/12/2016: 3 runs of 1.47, 5.05 and 1.11 miles,

The start time for Johnny's Runnin' of the Green 5 Mile Race was 9:30 AM and the venue was the Blue Cross Arena downtown. This was my sixth Johnny's and it was the first Rochester Runner of the Year (RROY) for 2016. I packed up my gear and took the Cruze so I could hide my gear in the trunk. I paid $5 for parking (never had to before!) at my usual lot just past the BCA. I thought I was there in plenty of time as I started to look for my bib at 8:30 AM ... and then I realized that I left in the Equinox. I muttered some swear words (in my head), breathed a deep sigh or two and headed home to get my bib. No worries ... didn't let it bother me since I knew I had plenty of time. It took 15 minutes to get my bib and 15 minutes to get back. I packed on Platt St at High Falls and ran to the BCA as a warmup run of 1.47 miles at 8:30 pace, link here. I had time to use a real restroom inside the BCA and then take my usual spot (right hand side and toward the front) before the start. I wore my Garmin Forerunner 305 on my left wrist and Prem's Forerunner 220 on my right wrist. I saw Prem Kumar, Bill Beyerbach and Heather Patterson before the race.

The start ... photo courtesy of the Rochester Democrat & Chronicle

And ... we were off. I got a bit blocked in but went to the right and got up to speed pretty quickly as we headed down Exchange Blvd.

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

Runners running up Exchange Blvd ... photo courtesy of Tim Matthews

Heather came up alongside as we crossed the Ford St bridge and then pulled ahead as we turned right onto Wilson Blvd. Mile 1 passed in just under 7:00 according to Pete. I saw Barb Boutillier taking pictures on the right and then saw Ellen Brenner of Fleet Feet Rochester with her cheer section on the left just after mile 1. Mile 2 ... and then the turn around ... mile 3. I had passed Heather when she stopped to walk just before the turnaround, then Andy Ciaio passed me. I was hurting but I kept my pace. I shorted my stride and increased my turnover. I saw Jim Roche on my left for a few seconds. He was in my age group so I dug down and put him behind me ... he's was in my age group.

Trying to hold on at mile 4 .... photo courtesy of Barb Boutillier

Crossing the Ford St Bridge with less than 1 mile to go ... photo courtesy of Tim Matthews

This time Barb was on the right when I passed mile 4. Back over the Ford St bridge ... less than a mile to go ... along the Genesee River ... the Freddie - Sue bridge and the I490 bridge over Exchange Blvd ahead ... don't sprint yet (still 1/2 mile to go) ... Heather called from behind "Don't let me catch you" ... seeing the finish line 1/10 mile ahead ... can't catch the person in front ... sprint ... time under 36 ... done!

The Rochester Democrat and Chronicle had a video about the race, link here.

I got some water and then a bagel as I talked with Bill (125th, 34:43, 2nd in his M60-64 age group) and Prem (36:27, 175th, 13th in his M40-44 age group). Bill told me that Kevin Clinefelter had run a 32:32 (81st, 1st in Bill's M60-64 age group) after running 10 miles before the race. Andy ran a 35:01 (131st, 12th in his M50-54 age group). Heather was right behind me, 35:44 (147th, 4th in her F40-44 age group. She was a bit miffed that she was 4th by 14 seconds after taking a walk break. Me ... I ran a 35:40 officially, 7:08 pace ... good for 146th out of 1557, link here. I was 6th out of 99 in my M55-59 age group, link here. My splits were: 6:49, 7:06, 7:17, 7:10, 6:56 and 6:00 over the last 0.05 mile. Not bad. It hurt a bit but I managed to run 1.11 miles back to the Cruze at 9:36 pace, link here.

Some runners really got all out and dress up for this race. The pictures really speak for themselves.

Later, Christine and I managed to get out for her Tons of Fun weigh in at Fleet Feet Ridgeway. The NY Yankees had scored 6 runs so we used the YANKEES6 code to get 50% off a pizza at Papa John's for supper.

Sunday, 2/28/2016 to Sunday, 3/5/2016

I ran 3 times this week, 30.90 miles

Sunday, 2/28/2016: 14.15 miles, 2:03:09, 8:42 pace, 37F, 70% RH, 8 mph SW wind, wind chill 31F, partly cloudy

I had seen that Barry Cherney was going to run Round the Bay from the usual Swing Bridge start instead of MacGregor's. I wanted to get a Round the Bay in before the Swing Bridge swung to the open position plus I was still on the fence of doing the "official" Round the Bay run or running Last Man Standing next Saturday. So ... I went to bed early the night before and set my alarm for 5:30 AM to do my eighth (yes, 8) Round the Bay run. I seem to do one a year like clockwork. Some people do them every weekend during the weekend to train for Boston.

"Ding-dong, ding-dong" went my alarm. I got up, had my usual pre-run cereal and banana, dressed (Brooks tights, short sleeve tech and Brooks 1/4 zip long sleeve pullover), programmed the coffee maker for 9:05 AM, got my gear together, kissed Christine goodbye and headed out at 6:45 AM. It was a short 10 minute drive. There were too many ... Barry and other 4 other runners. He said to me ... "Dude, you know you're faster than any runner here". I nodded. I geared up with a 20 ounce hand bottle, Brooks beanie, heavy running gloves and 2 HammerGels tucked in an Amphipod.



We started out at 7:05 AM. We decided to shave a bit of distance off by heading up 590 instead of Culver Rd. Sure enough, everyone was behind me by the time I got 100 yards out of the parking lot. I set up a nice and easy pace ... and just ran. I had knew to take Bay Shore Blvd to get the first set of hills. I broke to a walk on the hill back Bay View Rd. I was a bit unsure (about 100 yards worth) before doubling back to take Glen Haven Rd to get the second set of hills on the west side of Irondequoit Bay. I didn't break on the Orchard Park Blvd hill. Boom! I knew all about the descent down Empire Blvd and the mile long ascent up Empire Blvd. I just ran onward ... just nice and easy. Left onto Bay Rd plus a little jog down Volk Rd and DeWitt Rd. I remember looking at my Garmin at 12.75 miles and wonders how time and the miles had flown by. I passed 13.1 miles in 1:54:15,  8:42 pace. Then a left onto Lake Rd back to where I left the Equinox.

And ... done with 14.15 miles in 2:03:09, 8:42 pace. I only stopped for water three times and didn't take any HammerGels. I felt pretty good but was OK with stopping. My splits were: 9:22, 8:53, 8:24, 8:58, 8:28, 8:58, 8:14, 8:58, 8:48, 8:41, 8:17, 8:24, 8:13, 8:22 and 8:13 over the last 0.15 mile.

It had warmed up to around 37F by the time I got back to the Equinox. I headed home and was surprised to see my darling wife, Christine, up and about. She had followed my Roadid ecrumb. A couple mugs of coffee and a bagel soon ensued as per my usual post-run routine. Later I headed out to get some Papa Johns pizza for lunch ... it was 63F! I tried to get Christine out to enjoy a walk but was unsuccessful, :-(. But ... spring in February was short lived.

Monday, 2/29/2016: Rest day ... per usual after running Saturday and Sunday.

I am still up in the air about a lot of my races in 2016. So far I have signed up for: Johnny's on 3/12, Spring Forward on 3/26, Syracuse Half on 4/3, Rochester River Run 5K on 4/17, Flower City Half on 4/24, Webster Trail Classic on 6/4 (now in conflict with the RROY Fast and Furriest 10K), Shoreline Half on 7/16, Dam Good on 8/14 and Rochester Full on 9/18. I will sign up for the Dirt Cheap Trail Series, Dirt Cheap Stage Race. I'm on the fence for Medved Madness

Stats for February 2016: 15 runs in 29 days for 115.5 miles,
One race in February 2016: Freezeroo #6
Stats for 2016:

Tuesday, 3/1/2016: 9.35 miles, 1:16:06, 8:08 pace, 27F, 63% RH, 13 mph ENE wind, wind chill 16F, overcast

Garmin Connect Activity for A cold, windy and brisk 15K

I took all (so I thought) my running gear so I could run Cobbs Hill after work. Well ...I forgot my Brooks tights and my Darn Tough socks. I thought about just wearing shorts and calf sleeves but ... it was just below freezing and windy. I'm crazy but not that crazy. So I went home, geared up, added a reflective vest along with a headlamp and headed out. It was a bit cold and windy so I hiked up the speed a bit. I definitely felt the wind when I headed into it ... but it was great going downwind. So ... my splits were: 8:23, 8:19, 7:53, 7:54, 8:12, 8:04, 8:00, 8:29, 8:05 and 7:47 over the last 0.35 mile. Boom.

Wednesday, 3/2/2016: Rest day ... with a bit of spice shopping at BJ's after work.

Thursday, 3/3/2016: 7.5 miles, 1:01:11, 8:09 pace, 27F, 54% RH, 7 mph E wind, wind chill 19F, overcast.


I had my running gear in the Equinox so I dressed after work at B6 of the Rochester Tech Park (RTP). I didn't feel like driving all the way to Cobbs Hill to do hills so I just ran around the RTP. One loop was about 4.8 miles. Yes, it was flat. my splits were: 8:12, 8:15, 8:14, 7:58, 8:04, 8:07, 8:01 and 8:08 over the last 0.5 mile. Boom ... done.

Friday, 3/4/2016 and Saturday, 3/5/2016: Rest days ... arrrrggghhh!

Friday was your usual rest day. Saturday was a "better safe than sorry" rest day even though it was the "official" Round the Bay run. My right hip was a bit painful during the day on Friday and I didn't think that running 15 miles on Saturday morning would have helped it. I did run it the previous Saturday so my 8 year streak is still kind of intact. So ... I stayed home and was a bit crabby all day. Later I took my darling wife, Christine, out for her Tons of Fun weigh in at Fleet Feet Ridgeway. Then it was on to BJ's for a bit of grocery shopping.

Sunday, 2/21/2016 to Saturday, 2/27/2016 - Freeezeroo #6

I ran 4 times this week, 20.63 miles.

Sunday, 2/21/2016: Rest day ... say it isn't so!

Yes ... I just didn't feel it. So I stayed in and wished I was running all day ... which made me a bit irritable all day.

Monday, 2/22/2016: Another rest day ... trying to get back on the Tuesday, Thursday, Saturday, Sunday schedule.

Tuesday, 2/23/2016: 8.25 miles, 1:08:34, 8:19, 30F, 8% RH, 10 mph NE wind, wind chill 21F, overcast.

Garmin Connect Activity for Cobbs Hill workout

I loaded my running gear into the Equinox when I left for work ... boom. I dressed at work (Brooks tights, short sleeve tech and Brooks 1/4 zip long sleeve pullover), headed straight over to Cobbs Hill and parked at Fleet Feet Ridgeway. I got there, got ready (Brooks beanie, heavy running gloves and headlamp) and got out there early around 5:40 PM. I suffered through the uphill up Culver Rd and Highland Ave to Cobbs Hill and then did 2 Ys. I started running loops and eased into a higher gear to do 4. Then it was back to the Equinox via the long way (Highland Ave, Cobbs Hill Dr, Hillside Dr and Norris Dr) back. Boom ... 8.25 miles. My splits were: 8:54, 8:32, 8:19, 8:18, 8:07, 7:57, 8:08, 8:00 and 8:08 over the last 0.25 mile.

Wednesday, 2/24/2016: Rest day.

I was really tired so I went to bed fairly early 10:15 PM. My alarm at 5:30 AM goes off whether I am rested or not ... and usually it's not. I could probably catch another 30 minutes of shuteye but I like getting up, watching some news, catching up on email and Facebook while enjoying a leisurely mug of coffee.

Thursday, 2/25/2016: 4 miles on the dreadmill at 8:45 pace

I had my gear loaded in the Equinox so I could run right after work. I dressed at work so I was all ready. But ... a late snow/ice crusting plus lots of wind that started around 4 PM led me to think better of running outside. I thought about just running around Rochester Tech Park (where I was) or driving over to Cobbs Hill but I just went home. I thought about running from home but I just thought it was too dangerous. I turned out that I was correct ... A driver on Atlantic Ave was killed in a traffic accident at 6 PM when another driver lost control and crossed the center line. I went to the complex fitness center for the first time. There were 4 treadmills, 2 ellipticals, 2 rucumbent bicycles, a pulley/weight gym and some free weights. I settled for 2 miles at 8:34 pace, 10 minutes on the bicycle, 2 more miles at 9:00 pace and a bit of free weights.

Friday: 2/26/2016: Rest day ... the usual before a race morning,

Saturday, 2/27/2016: 2 runs of 2.1 and 6.28 miles, 28F, 63% RH, 9 mph SSW wind, wind chill 20F, partly cloudy.

Freezeroo #6 was held out at Casey Park in Ontario NY. I hadn't race out here in 2 years so I didn't really remember the course. I left my darling wife, Christine, home in bed. I got up early, had my usual pre-race cereal with banana, dressed (Brooks tights, short sleeve tech, Brooks 1/4 zip long sleeve tech) and got out early. I arrived at the race venue just after 9 AM in plenty of time for the 10 AM start. Prem Kumar parked right next to me so we headed out for a nice and easy 2.1 mile warmup run, link here. I had plenty of time still before the race to hit the head and stretch a bit. I saw some of the usuals: Bill Beyerbach, Tim Dwyer, Bill Murphy, Tom Butler (who had a shirt on), Amy Lord, Tina Pellegrin and the legendary Charlie Sabatine. I lined up in my usual spot a bit to the right and about 10 yards behind the start line. I lined up next to Prem and Andy Ciaio.

The start ... photo courtesy of Tim Matthews

A bit after the start - courtesy of Tim Matthews

And ... we were off! I got up to speed quickly. I allowed faster runners to pass me. Prem and Andy were in sight. Bill Beyerbach passed me at about 1/2 mile. Mile 1 passed in 6:53. I concentrated on just running a bit under flat out. I said "Hi" to the early starters that I knew (Bill Murphy, Tina, Charlie, Tom and Amy).

Somewhere ... photo courtesy of Tim Matthews

I passed Prem during mile 4 and Bill Beyerbach just after mile 5. The last mile seemed to last forever. I couldn't gain on the person in front but no one gained on me either.

I'm probably grimacing - courtesy of Tim Matthews

Done ... just over 46 seconds. I headed over to the lodge and had a bit of apple cider, 2 donuts and 2 pieces of pizza. I stayed for the awards since I knew that I would get third in my M55-59 series age group and received $10. Tim Dwyer won my age group and Bill Beyerbach won his M60-64 age group.

My race results were 46:03, 39th out of 152 overall, 28th out of 101 series, 3rd out of 8 in my M55-59 series age group and 3rd out of 12 in my M55-59 Freezeroo series overall (best 3 out of 5 races) M55-59 age group. My splits were: 6:53, 7:10, 16, 26, 49, 20 and 6:40 over the last 0.28 mile.

Soon enough I was home zipping a couple of mugs of coffee alongside my darling wife, Christine. We got out for her Tons of Fun weigh in at Fleet Feet Ridgeway. It wasn't a good week for her ... i.e. she gained weight. Then we headed over to New Nails to get a touch up on her nails. They are long, sexy and sharp ... just the way she likes them!

Sunday, 2/14/2016 to Saturday, 2/20/2016

I ran 4 times this week, 31.55 miles

Sunday, 2/14/2016: Rest day?

I don't know how to describe it. Yes, it was still cold (around 7F) but warmer than when I ran the day before (-4F) and the wind was down. But ... I couldn't make it out the door. Maybe my body just needed a break.

Monday, 2/15/2016: 10.35 miles, 1:34:27, 9:07 pace, 27F, 63% RH, 9 mph S wind, wind chill 18F, overcast.

Garmin Connect Activity for A bit of trail and mostly road

There was a winter storm advisory from 7 PM Monday night to 7 PM Tuesday night with 10-18 inches forecast on the west side of Rochester so I definitely wanted to get out tonight rather than on Tuesday night. I needed to get out and run so I didn't even sit down before I got dressed and got out there. My lovely wife, Christine, had asked me to get a few groceries but I begged off and suggested that she go out and get them.

I headed over to the Lake Ontario Parkway Trail for 2.7 miles to see how it was. It had about 2 to 3 inches of snow on it. It did give my ankles a workout. I tired of it by the time I got to Dewey Ave. I overdressed by putting on a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks jacket. I unzipped my jacket the rest of the way and also had my mittens off for a while. I wanted to just do 15K but miscalculated my turnaround and ended up doing 10.3 miles. What's another mile? My splits were: 9:42, 10:16, 9:38, 8:52, 8:26, 8:48, 8:20, 8:29, 9:02, 8:54 and 9:14 over the last 0.35 mile. I was a bit tired when I got done. I was really glad that Christine had tacos ready right away ... I was famished!

Tuesday, 2/16/2016: Snow day

The forecast for the day was for 14-20 inches of snow, a prediction of 10-16 inches here. There was about 3 inches on the Equinox when I left for work early at 7:06 AM. The drive on the Parkway and down 390S was slow but not bad. I got to B601. This is the closest Harris building that I manage the network printers at. I hunkered down here while it snowed and snowed. I read some news reports that 490 was shut down in both directions from 390 on the west to 590 on the east due to jack-knifed tractor trailers, link here. News links: here, here, here, here and here.

I came out at 5:30 PM to find about 8 inches of snow on the Equinox. The roads were clear all the way home.

But ... the Cruze was buried with about 10 feet of foot deep snow behind it

And ... a foot of snow on it

18.3 inches of snow in one day ... yeah, baby!

First ... I had to find a shovel to dig out the Cruze. I hadn't needed a snow shovel since I moved up to Rochester in November 2008 so ... I couldn't find one. Luckily, Christine had bought a regular shovel to dig up the ground around the front door of our townhouse so ... I used what I had and made do. I think I will go out and buy a snow shovel ... when they go on sale next week. Spring is coming you know!

Wednesday, 2/17/2016: 1.7 miles, 53:12, 31:18, 28F, 69% RH, 8 mph WNW wind, wind chill 20F, partly cloudy.

Garmin Connect Activity for A snowshoe walk around the RR cars

Thursday, 2/18/2016: 9.3 miles, 1:18:13, 8:24 pace, 19F, 53% RH, 3 mph SSE wind, clear

Garmin Connect Activity for A crisp 15K

It was Thursday and I run on Thursdays so ... I got home, had a small bowl of cereal, got dressed and got out there. It was a bit crisp so I put on a heavy long sleeve tech under my usual Brooks 1/4 zip long sleeve tech but still the usual CW-X tights, balaclava, Brooks beanie, reflective vest, headlamp and ski mittens. I struck up the usual slow pace to Greenleaf Rd and then hiked it up a bit. I found that the shoulder was pretty narrow with no sidewalks plowed on Beach Ave and down Edgemere Drive to Dewey Ave. Luckily there wasn't much traffic coming my way on this mile so I ran a bit fast. I thought about continuing down Edgemere Drive on my 8.2 mile route but kept straight on Island Cottage Rd for my 15K route. I did avoid the Edgemere Drive stretch by heading down Beach Ave. It was a nice run ... crisp, clear, calm and moonlit. My splits were: 8:14, 8:18, 8:10, 8:16, 8:40, 8:10, 8:12, 8:27, 8:38 and 8:26 over the last 0.3 mile. My darling wife, Christine, was making BLTs when I got home ... priceless!

Meanwhile, Boots and Sean attempted to run Sehgahunda ... in the winter ... in snowshoes! Here is what happened, link here. They got from Dam to CP1 in 3.5 hours in ankle to mid thigh deep snow and decided that today was not the day. Some people would say why ... they said why not!

Friday, 2/19/2016: Rest day ... nothing to see, moving on!

Saturday, 2/20/2016: 12.2 miles, 1:43:04, 8:27 pace, 46F, 53% RH, 18 mph W wind, wind chill 39F, sunny.

Garmin Connect Activity for A windy run out to East Manitou Rd

I was up around 6:30 AM and got out relatively early for me ... around 8:30 AM. A big warmup for the weekend was forecast. It came with a lot of wind. I got out and was greeted with a stiff and gusty wind out of the west. I struck up a nice and easy pace and headed out on Edgemere Drive. The sidewalk wasn't plowed between Beach Ave and Dewey Ave so I had to run in the road or on the barely plowed shoulder for this 1 mile stretch. I hiked it up but there weren't too many car out yet. I conteplated doing my half route but just went all the way out to East Manitou Rd and turned around to head back. I tried the side street that paralleled Edgemere Drive but it was slushy and had standing water. I headed back onto Edgemere Drive. Heading downwind was much easier. My splits were: 8:18, 8:12, 8:18, 8:24, 8:19, 8:36, 8:07, 8:39, 8:08, 8:17, 8:10, 9:06 and 8:35 over the last 0.2 mile. I had water and Gu but I didn't take any on the run and paid for it during the last mile. A couple of mugs of coffee and a bagel soon ensued.

Later, my darling wife, Christine, and I made it out to Fleet Feet Ridgeway for her weekly Tons of Fun weigh in. She had lost another pound ... Yay! That's 18 so far over the last year. I am trying to help her ... I bought her a digital food scale of of Choxi.com (with free shipping).

We did a bit of celebrating at The Distillery (thanks to a coupon in SaveAround, link here) on W Ridge Rd. We both had the Turkey Avacado Bacon Melt ... mmm! Luckily, we didn't choose the nearby Olive Garden which had fire trucks outside and people milling around due to a CO leak. The also went to Best Buy and bought a Withings WS-50 Smart Body Analyzer on sale. It was on sale online but not in the store so I bought it online and picked it up at the store that I was already in ... which took 45 minutes while we milled around. We noticed that the warm temperature melted a lot of the snow from Tuesday's snowstorm.

There is a very complete (as always) Withings WS-50 review at the DCRainmaker, link here. My impression ... once I hooked it up to our phones and WiFi is favorable. But ... you have to give it an accurate idea of your weight before it will automatically recognize you. If you say that you weigh 175 and it weighs you as 168 it will not recognize you and think you are a different person in the household. I also signed up for MyFitnessPal. I am not trying to lose weight but keep fit ... now if I could just convince myself to go to the gym and work out my uppper body and core. Stop me if I have typed this before. All in all, a busy day.

Sunday, 2/7/2016 to Saturday, 2/13/2016

I ran 4 times this week, 24.76 miles

Blogger note: Give users the ability to TURN OFF AUTOSAVE!!!!! I don't know how but I accidentally deleted this post, I noticed it and then autosave kicked in two seconds later and saved the blank page ... AAAAAARRRRRRGGGGGGHHHHHHHHH!!!!! Others want this too ... link here. The workaround is to make a blank post, publish it and then make it a draft again. Then it appears that autosave is turned off so if you do make a mistake your last manual save is there.

So .. this blog post will be brief. Maybe ...

Sunday, 2/7/2015: 9.35 miles, 1:17:33, 8:17 pace, 34F, 74% RH, 4 mph wind, wind chill 32F, sunny.

Garmin Connect Activity for A bit of a 15K

It was Sunday ... time for a run. I got out about the same run as yesterday. I am not an early riser for almost every weekend run. Some people are out at 7 AM. Me ... 9 AM will do. I eased into a slightly fast run until mile 5 or so when I developed a pain in my right hip. So I slowed a bit and finished the run. My splits were:
8:16, 7:55, 8:07, 8:19, 8:38, 8:11, 7:55, 8:22, 8:17 and 8:17 over the last 0.35 mile.

The usual 2 mugs of coffee and a bagel ensued after the run. I made it out later to pick up a pizza and apple pie from Papa John's at 4:30 PM. I had also stopped at Wegmans and picked up 6 chicken wings. So my darling wife, Christine, and I were all set for Superbowl Sunday.

All in all, Superbowl 50 lived up to its billing. Lada Gaga's excellent live rendition of The Star Spangled Banner ... excellent, link here. It has been compared to the late Whitney Houston's taped rendition for Super Bowl XXV between the Bills and the Giants in 1991, links here and here). Denver's strip of Cam Newton six plays in for a fumble TD ... nice.  The half time show with Coldplay, Beyonce and Bruno Mars ... boring (not a fan), link here. Cam Newton not going for his strip/fumble in the 4th quarter with 3 minutes to go and only down 10-16 ... stupid. The final score of Broncos 24 - Panthers 10 ... nice, link here. The commercials ... kind of funny, link here and 1967 to present, link here.

A look inward ... today was the second Superbowl that I have spent sober. I have very largely given up drinking. I have come to the realization that I am a binge drinker. If I have alcohol I tend (OK, do) drink to excess. So ... I don't drink. Every day is a challenge but one that I will keep fighting. Alcohol is just empty calories, can lead to balance problems, is expensive and makes you pee ... don't need any of that.

Monday: 2/8/2016: Rest day ... yada, yada, yada.

Tuesday: 2/9/2016: 6.75 miles estimated, 59:34 (from my ecrumb), 8:54 pace (way off), 36F, 69% RH, 9 mph WNW wind, wind chill 32F, overcast.

I loaded my gear into the Equinox before work so I could run Cobbs Hill right after work. I changed at work and headed straight there. Boom ... my Garmin died during the first loop. No matter ... 5 loops and then the long way back via Highland Ave, Coobs Hill Drive, Hillside Drive and Norris Drive. I think the ecrumb was off because it only updated every minute and I was doing loops.

Wednesday, 2/10/2016 through Friday, 2/12/2016: Rest days all

I should have gotten out Thursday but didn't since the weather was turning colder. Freezeroo #5 on Saturday was cancelled on Friday afternoon when the Greece Police Department withdrew their support due to the extreme cold and wind chill forecast for Saturday morning. My darling wife, Christine, and I wanted to head out to OH on Saturday to help celebrate her father's 95th birthday but decided to stay home.

Saturday, 2/13/2016: 2 runs of 6.26 and 2.4 miles ... cold!

It was -1F when I woke up at 7:15 AM. I needed to run ... I questioned my sanity ... but I ate my pre-run bowl of cereal and banana ... puttered around a bit ... got dressed and got out there. Now ... I dressed for the cold. My attire: CW-X tights, running pants, heavy long sleeve tech, long sleeve tech, Brooks jacket, balaclava, lower face shield, 2015 WW Half hat, sunglasses and ski mittens. The weather was: -4F, 70% RH, 13 mph WNW wind, wind chill -23F, bright overcast. A look back at my running spreadsheet ... coldest run ever!! I did have 2 -2F runs last year in February.

I got out there and endured it but I do believe it was the right call to cancel Freezeroo #5. The brutal cold and wind would have been too much for some of the runners and certainly for the support personnel.

Garmin Connect Activity for A bitter 10K.

The snow squeaked under my Brooks Adrenaline GTS15s when I stepped outside. It was bitter cold and windy. I questioned my sanity but it was too late now. I headed out. My sunglasses quickly fogged up from my warm breath coming out of the lower face shield. I slid them up on top of my hat. So my eyes and upper face were exposed to the elements. The wind was really cold as I made my way upwind. I stayed on the sidewalk on Beach Ave and Edgemere Drive until I was past Dewey Ave. I had to slow and take my feet in and out of the snow that covered some of the sidewalk. I entertained the idea of doing my 8.2 mile loop on Edgemere Drive out to Long Pond Rd but ... wussed out and just did an out and back 10K in 59:34, 9:31 pace. I stayed on the road as much as possible on the way back. I went to the sidewalk only when cars were coming. A couple of vans slowed to take pictures or video as I neared the railroad tracks on Greenleaf Rd. One guy yelled: "Don't let the weather stop you!". Maybe I inspired someone or ... maybe they thought I was crazy! My splits were: 9:35, 10:46, 9:37, 9:08, 9:06, 8:53 and 8:13 over the last 0.26 mile.

I had set our new Mr Coffee maker, link to BJ's here (not too highly rated but it works so far), to autobrew so I had hot coffee waiting when I got in ... sweet! So ... a mug of coffee and a bagel soon were consumed. I brought the same up to the my lovely wife, Christine. I brought her out later in 0F weather so she could do her weigh-in at Fleet Feet Ridgeway. She was excited afterward ... she lost 3.1 pounds!

Garmin Connect Activity for A nice and easy snowshoe run

My snowshoes needed some love so I put all my clothing that I wore earlier back on and got back out there for some snowshoe fun. It had "warmed" to: 1F, 65% RH, 15 mph WNW wind, wind chill -18F, light snow. It almost felt balmy ... almost.

I just took it nice and easy. I got around the train that was behind Greenleaf Meadows and did a loop of the Lakeshore Country Club. My splits were: 13:27, 13:16 and 13:42 over the last 0.4 mile.

Sunday, 1/31/2016 to Saturday, 2/6/2016

I ran 3 times this week, 33.45 miles

Sunday, 1/30/2016: 15.05 miles, 2:07:31, 8:28 pace, 48F, 57% RH, 12 mph SSW wind, wind chill 43F, partly cloudy

I got up late (for me) at 9 AM. I spent some time looking up all the race apps associated the 2016 Rochester Runner of the Year races, some Yellow Jacket Racing races, some Medved races and a few fall marathons after the Rochester Full.



But ... long runs don't get done by themselves. The temperature was in the low 40s so I dressed in my "go-to" winter gear of CW-X tights, short sleeve tech, Brooks 1/4 zip pullover, heavy running gloves and Brooks beanie. I wanted to go a bit longer so I used MapMyRun.com to map out a new, longer route. I brought along my 10 ounce hand bottle along 2 Gels. I struck up a nice and easy pace as I headed out. I saw about 10 people out on the east shore of Cranberry Pond as I passed ... kind of crazy since it was around 45F! As I ran it warmed up to near 50F. I started shedding layers ... first my Brooks beanie, then my heavy running gloves. I took a water stop at mile 9. I took off my Brooks 1/4 zip pullover and draped it across my shoulders. I took a Gel and water stop at mile 11. I was now out of water. I was still 3 to 4 miles out and I slowed. I noted that I hit 13.1 miles at 1:51:15. A bit more to go ... keep going ... done in 2:07:31. I left a bottle of water out by the Equinox and I had a much needed swig of water. My splits were: 8:17, 8:14, 8:10, 8:9, 8:14, 8:25, 8:25, 9:36, 8:03, 9:42, 8:38, 8:33, 8:30, 8:07 and 8:07 over the last 0.05 mile. Long run ... check! But ... must eat all things ... I had a bagel as soon as I got in along with a mug of coffee. So now I have a 15 mile route ... a nice lollipop loop that could be amped up to 19 with a second loop of the lollipop.

Month of January stats: 19 runs for 121.8 miles, 6.35 miles/run. I ran 4 races (Freezeroo #2 of 7.5 miles, Freezeroo #3 of 5 miles, Winter Warrior Half of 13.1 miles and Freezeroo #4 of 6.34 miles)

Monday, 2/1/2016: Rest day.

Tuesday, 2/2/2016: 5.25 miles, 45:18, 8:37 pace, 37F, 65% RH, 8 mph E wind, wind chill 31F, overcast

Garmin Connect Activity for Cobbs Hill workout

I packed my gear so I could go run directly after work. It was in the Equinox all day so it was a bit cold when I put it on. My body and part of my mind wanted to bag this run. But ... my will was stronger. I drove out to Cobbs Hill, geared up, stopped for a couple of minutes at Fleet Feet Armory to warm up and headed out. I took it really nice and easy since I had run 15 mile just two days ago. I thought 5 loops was enough fun for the evening. My splits were: 9:30, 8:54, 8:27, 8:27, 7:49 and 8:40 over the last 0.25 mile. Done.

Wednesday, 2/3/2016 to Friday, 2/5/2016: Rest days but I should have cross-trained.

Saturday, 2/6/2016: 13.15 miles, 1:51:03, 8:27 pace. 34F, 55% RH, 9 mph SSW wind, wind chill 26F, overcast.


I entertained the idea of doing my 15 mile route when I headed out and I even had 2 HammerGels tucked in an Amphipod in my waist. But ... the gust wind from the SSW that came up during the wind persuaded me not to turn south into it. So ... I just made up a NW-SW out and back half route at a nice and easy pace. My splits were: 8:29, 8:22, 8:21, 8:23, 8:18, 8:38, 8:19, 8:29, 8:29, 8:25, 8:28, 8:34, 8:33 and 8:14 over the last 0.15 miles.

Later, I took Christine out to get her nails touched up at New Nails while I shopped at the nearby Wegmans. She liked being pampered, ;-)!

Sunday, 1/24/2016 to Saturday, 1/30/2016

1 ran 4 times this week, 29.2 miles.

Sunday, 1/24/2016: 8.4 miles (actually 15K), 1:15:21, 8:58 pace, 19F, 86% RH, 8 mph SW wind, wind chill 10F, overcast

Garmin Connect Activity for A really nice and easy 15K

It was cold but I needed to run so run I did. I dressed warmer than usual: my CW-X tights, a long sleeve tech, 1/4 zip Brooks pullover, Brooks jacket, balaclava, Brooks beanie and mittens. I forgot to turn on my Garmin until a mile in but I had a really nice and easy pace. No problems ... just a relaxing run. My splits for the 8.4 miles that the Garmin was on: 9:20, 8:58, 8:57, 8:59, 8:32, 8:28, 9:18, 9:15 and 8:53 over the last 0.4 mile.

Monday, 1/25/2016: 2.4 miles, 31:23, 13:04 pace, 39F, 48% RH, 7 mph SSE wind, wind chill 34F, overcast.


The weather forecast was for a warming trend so I knew I had to get out for a snowshoe run before the snow disappeared. I just took it really nice and easy. I went into the Lakeshore Country Club and skirted its edges. I saw a cross country ski track so I knew I wasn't the first one in there. My splits were: 13:14, 12:36 and 13:51 over the last 0.4 mile.

Tuesday, 1/26/2016 and Wednesday, 1/26/2016: Rest days

I had to work 70 minutes late on Tuesday so ... that helped make for a late daylight start for Thursday.

Thursday, 1/28/2016: 9.3 miles, 1:19:00 estimated, 8:30 pace estimated, 43F, 49% RH, 10 mph SW wind, wind chill 37F, overcast.

Garmin Connect Activity for Gamin died on 15K route

I got home early due to 70 minutes of comp time from Tuesday. So I got out in the daylight at 4:37 PM. I did wear my reflective vest and my fully charged headlamp. I went out on my usual 15K route. My Garmin died just before mile 5 but I continued onward. I turned on my headlamp around mile 6 and it was kind of dark by the time I got home. My splits were: 8:22, 8:10, 8:13, 8:22, 8:38 over the last 0.91 mile.

Friday: 1/29/2016: Rest day.

Saturday, 1/30/2016: 8.2 miles, 1:05:22, 7:56 pace, 40F estimated, a bit windy, almost sunny.

I needed to get out for a run ... trust me. I got out just after noon. I struck up a fast pace and held on my 8.2 mile route on Edgemere Drive out to Long Pond Rd and back. Boom. My Garmin should have uploaded but it didn't. It's still on my Garmin though.

Christine went out for her "Tons of Fun" weigh in at Fleet Feet Ridgeway. Then she said that she was going shopping. She came home a bit excited about losing 1.8 pounds and also with some nice bras and panties.

We quietly got ready for the Greater Rochester Track Club (GRTC) banquet, link here. We got there at 5 PM for the social hour and sat at table #4 with Prem Kumar, Chris Patterson, Heather Patterson, Kenny Goodfellow, Alex Tong, Bill Beyerbach and his girlfriend, Renee. I picked up some awards: a platinum mileage patch for running 58 races with 410.8 racing miles, 3rd in my Rochester Runner of the Year (RROY) M50-59 age group (link here), a glass for running 6 or more RROY races and a mug.

GRTC Banquet swag

The 2016 RROY schedule ... I may not do the Oak Tree Half (hate the course) or the Grocery Run  5K (may do the Mendon Ponds 50K)

Post banquet selfie

 All in all, an enjoyable evening.