Sunday, 7/3/2016 to Saturday, 7/9/2016 - Brighton 5K

I ran 5 times this week: 17.08 miles.

Sunday, 7/3/2016: Rest day ... perhaps too much rest.

My darling wife, Christine, cooked up some readymade ribs that I bought on sale at Wegmans ... mmm, tasty! My honey also cut my hair for the fourth time. This time she did it outside so that the wind took care of the mess. She is getting quite good at cutting my hair down to about 3/8" all around. I do think that it helped that we only let my hair grow for a month before cutting it again. She said that I have a lot of snarls (which hurt to cut, trust me) when my hair is longer.

Monday, 7/4/2016: 3 runs of 1.65, 3.12 and 1 miles, 64F for the first two and 70F for the last, 64F, 68% RH, 7 mph W wind, sunny

I "slept" in until 5:50 AM for my second running of the Brighton 5K. I last raced this flat and fast 5K course in 21:01 back in 2011. I knew I was not as fast now in 2016 but still I had hopes of breaking 22 again like I did at the Medved 5K on Father's Day. I got dressed, had my usual pre-race breakfast of cereal and banana, got my gear ready, kissed Christine goodbye and headed down to Brighton High School on South Winton Rd. I arrived at the race venue around 7:10 AM in plenty of time for the 8 AM start.

It was warm so I just wore a old pair of black shorts, a 2009 Spring Forward short sleeve tech and sunglasses. I got out for a nice and easy 1.65 mile warmup run at 8:46 pace, link here. I lined up in my usual start position about 5 yards back and to the right.

And ... we were off! I got up to race speed quickly. I noticed Tony Gingello from GVH up ahead and decided to stick close to him. Tony is 69 but is faster than I am. I was able to stay with him for the first 2 miles but had to back off for the last mile. Still ... I finished in 21:36 which is my fastest 5K of 2016. My splits were: 6:46, 6:49, 7:09 and 6:40 over the last 0.13 mile.


The start ... photo courtesy of Kim Smith of Fleet Feet Sports

Just after the start ... photo courtesy of Kim Smith of Fleet Feet Sports

The finish is in sight ... photo courtesy of Kim Smith of Fleet Feet Sports

I did pretty well, I was 56th out of 552, link here. I was 3rd out of 22 in my M 55-59 age group, link here, so I stuck around for the awards. I did get in a 1 mile cooldown run before the awards at 9:27 pace, link here. The pancake breakfast in the cafeteria was $5 for runners. I had never had blueberries inside a rolled pancake before ... tasty.

Tuesday, 7/5/2016: 5.05 miles, 43:14, 8:33 pace, 88F, 38% RH, 9 mph W wind, mostly sunny.

Garmin Connect Activity for A hot nice and easy 5

I don't usually run the day after a race but it was Tuesday and I run on Tuesdays. It was hot so I didn't run as fast or as far. I didn't even drive anywhere after work. I had my gear in the Equinox and ran a single loop around the Rochester Tech Park at a really nice and easy pace. My splits were: 8:41, 8:46, 8:32, 8:23, 8:27 and 8:20 over the last 0.05 mile. I went home, stripped and took a shower right away.

Wednesday, 7/6/2016: Rest day ... also the first time in the Greenleaf Meadows pool. Aahhh!

Thursday, 7/7/2016: 6.25 miles, 52:41, 8:25 pace, 88F, 55% RH, 4 mph NW wind, partly sunny.

Garmin Connect Activity for A hot and not so easy 10K

I run on Thursdays so I ran. Some sayings that fuel me: part of running is mind over matter, running is a habit that needs scratching, long runs don't get done by themselves. Anyway ... it was hot and I ran when I ended up after work again, the Rochester Tech Park. I struck up a slighter faster pace and went a bit longer. I did put some ice from the cooler in the cafeteria in my 20 ounce water bottle which helped. My splits were: 8:25, 8:37, 8:33, 8:20, 8:32, 8:23 and 7:07 over the last 0.25 mile. Boom ... done.

Rochester has had 7 days over 90F this summer including the last 3 days in a row (90, 91 and 91). I am getting used to it.

Friday, 7/8/2016: Rest day .. the Boilermaker 15K is 2 days away.

Saturday, 7/9/2016: 19 mile ride, 1:26:36, 13.2 mph avg, 23.6 mph max, 77F, 69% RH, 10 mph WSW wind, partly cloudy.



I wanted to do something active but not run so I rode. I got out and did a 19 mile bike ride on my usual route. The wind was out of the WSW and it felt like it was in my face everywhere except when I rode north on Island Cottage. I surely don't know how riders can endure riding for so long. I wore my cushioned shorts but I was getting a bit sore after 90 minutes.

My darling wife, Christine, and I enjoyed our afternoon and evening together. We did get out to New Nails so she could have her nails cared for. She made a pasta dinner ... carb loading before the Boilermaker 15K tomorrow. I laid out and packed all my gear before we went to bed at 10 AM. I set 2 (not just 1) alarms for 3 AM. The GRTC Boilermaker bus was leaving for Utica from the Park and Ride lot near SJFC at 4:30AM.

Sunday, 6/26/2016 to Saturday, 7/2/2016

I ran 1 times this week, 37.47 miles.
I biked 1 times this week, 17.55 miles.

Sunday, 6/26/2016: 12.1 miles, 1:53:03, 9:21 pace, 73F, 69% RH, 7 mph SW wind

Garmin Connect Activity for Out to East Manitou Rd

I woke up around 6:10 AM but didn't get out until just after 8 AM. I should have gotten out earlier. The weather forecast was for a high of 90F and muggy. It wasn't so bad at 8 AM but by 10 AM it was definitely hotter. I did get out there but I melted (figuratively) on the way back. I weighed myself in the morning when I got up and when I got back ... I lost 3 pounds!

I had hopes of doing a strong half or maybe 16 miles but due to the humidity had to settle for what I did. I even took my shirt off for the last 2.5 miles. I have to start getting out earlier on the weekend for my long run! Anyway, my splits were: 8:28, 8:17, 8:15, 8:22, 8:45, 8:51, 8:47, 10:08, 9:58, 10:42, 10:42, 10:56 and 8:50 over the last 0.1 mile.

Monday, 6/27/2016: Rest day ... typical after running on Saturday and Sunday.

Tuesday, 5/28/2016: 17.55 on the bike, 1:21:07, 13.0 mph, 75F, 54% RH, 15 mph N wind, mostly cloudy.


I wanted to exercise. I switched it up and biked instead. I got out and tried to stay on roads with wide shoulders. I wasn't too happy on Edgemere Drive with its narrow shoulders and then trying to pass people fishing on my right while a truck was going by me on my left. But I survived (and so did the people fishing). It was windy heading west but much nicer heading east.

Wednesday, 6/29/2016: Rest day ... a bit gimpy from the bike ride.

Thursday, 6/30/2016: 12.12 miles, 1:40:16, 8:16 pace, 79F, 39% RH, 7 mph NNE wind, partly cloudy.

Garmin Connect Activity for Out to East Manitou Rd II

I wanted redemption for melting on Sunday so I went out and did the same run a minute faster. My splits were: 8:06, 8:00, 7:54, 8:02, 8:03, 8:13, 8:22, 8:22, 8:58, 8:36, 8:24, 8:22 and 7:47 over the last 0.12 mile. So ... 6 degrees hotter but 30% less humid and I do better.

Friday, 7/1/2016: Rest day ... nothing unusual.

Saturday, 7/2/2016: 13.25 miles, 1:57:56, 8:54 pace, 64F, 68% RH, 11 mph WNW wind, sunny

Garmin Connect Activity for Out for  a half

Up early like usual but not out early ... like usual. I didn't get out until 8:30 AM. I usually just carry a 20 ounce hand bottle on my long runs. But I decided to show some love to my Salomon XA20 running backpack that I got at a Salomon outlet store in Niagara Falls Canada a few years ago. I threw away the Camelbak bladder that I had put in it (and never cleaned) and put in a brand spanking new Ultimate Directions 3 liter bladder that I bought a couple weeks ago at Medved. I filled it up about half way and headed out. I did put on sunscreen on my head and neck.

My thoughts were at least 13 miles and maybe 16. Well ... I did get greater than 13 miles but not by much. My splits were: 8:31, 8:13, 8:27, 8:35, 8:34, 8:35, 8:40, 9:11, 9:17, 9:08, 10:31, 8:57, 9:13, 8:32 over the last 0.25 mile. I was definitely slower than Thursday night. I did set out slower at a slower nice and easy pace though.

I liked not carrying a hand bottle and the ability to swing both my arms. I will have to get used to the "slosh slosh slosh" water sound. I bonked at mile 9 and 10. I should have had my HammerGel sooner. I just have to get past the 13 mile barrier if I want to do well at the Rochester Marathon coming up in just 11(!) weeks.

Sunday, 6/19/2016 to Saturday, 6/25/2016 - Medved 5K & Charlie's Old Goat Trail Race

I ran 6 times this week, 29 miles.

Sunday, 6/19/2016: 3 runs of 1.1, 1 and 3.16 miles, 75F, 47% RH, 9 mph WSW wind, partly cloudy.

I slept in until 6:10 AM on Father's Day. Then I got ready for my fourth Medved 5K to Cure ALS held down at Frontier Field in downtown Rochester. It was going to be warm so I just wore my Brooks shorts and an old Medved 5K tech shirt along with my Brooks Adrenaline GTS15 shoes. There was practically no traffic and I made it to the race venue by 7:35 AM for a primo shaded parking spot in plenty of time for the 8:30 AM start. I met up with Prem Kumar and got out for a 1.05 mile warmup run at a really nice and easy pace of 9:31, link here. Then I met up with Bill Beyerbach and went out for a 1 mile warmup at a faster nice and easy pace of 8:47, link here. I got some water and then settled in for the start next to Prem with Bill up in front near all the other GVH runners.

Milling around before the start ... photo courtesy of Tim Matthews of runnerspics.shuttlefly.com

The start! ... photo courtesy of Tim Matthews of runnerspics.shuttlefly.com

And ... we were off! I had no trouble getting up to race pace. A 5K is like a controlled sprint. I usually go out to too hard and can't hold it ... like this race. I wanted to break 22 minutes. I remember hitting mile 1 at 6:30 or so.

Just after mile 1 ... photo courtesy of Tim Matthews of runnerspics.shuttlefly.com

Then I slowed down. I could feel it. I would love to run a 5K all out once just to see if I could it. When I got near the finish I could see that I was going to break 22 which I was happy about. I was parched and quickly found a orange Powerade to gulp down. I checked the results and soon found that I placed second in my M 55-59 age group so I stayed for the awards. I won a free pair of Features socks from Medved Run & Walk!

Running down the third base line ... photo courtesy of Tim Matthews of runnerspics.shuttlefly.com

I did pretty well. I finished in 21:47, 72nd out of 503, link here. I was 2nd out of 28 in my M 55-59 age group, link here. My splits were: 6:31, 7:03, 7:16 and 6:21 over the last 0.16 mile. I did slow down but I broke 22 ... so it was a good day.

I lazed around the rest of the day once I got home. I started off with the obligatory mug of coffee and bagel of course. Then I watched the US Open all afternoon. Dustin Johnson won, link here. I was happy (along with most of the males in America) to see Dustin's girlfriend, Gretsky, links here, congratulate him after he won. The internet either loved or hated her short white dress. I personally loved it.

Paulina Gretsky, Dustin Johnson and their son, Tatum

 My darling wife, Christine, cooked my favorite food for Father's Day ... ribs! Mmm ... tasty! Then we watched Game 7 of the NBA Finals between the Cleveland Cavs and the Golden State Warriors. It was a very close game and ... wait for it ... the Cavs won 93-89, links here, here, here, video mini-movie link here and The Block, links here, here and here. Lebron James put up a 27 points, 11 rebounds, 11 assists, 3 blocks and 2 assists line. Lebron James, the favorite son of Akron OH, came home to the Cleveland Cavs and delivered the NBA Finals trophy just like he promised. He won the unanimous NBA Finals MVP trophy after averaging the best (first player ever) in points, assists, rebounds, blocks and steals. What a game!

"The Block" by Lebron! ... photo courtesy of http://www.businessinsider.com/lebron-james-chasedown-block-saves-cavs-game-7-finals-2016-6

Monday, 6/20/2015: Rest day ... moving on.

Tuesday, 6/21/2015: 8.6 miles, 1:18:49, 9:10 pace, 79F, 20% RH, 10 mph WNW wind, partly cloudy.

Garmin Connect Activity for Cobbs Hill

I needed hills so I loaded my running gear in the Equinox, changed after work and headed to Cobbs Hill. I did 2 grassy Vs, 2 Ys, 2 loops around the reservoir and then ran the long back to the Equinox with a total elevation gain of 813 feet. My splits were: 10:05, 10:02, 10:16, 9:08, 9:14, 8:41, 8:10, 8:17 and 8:15 over the last 0.6 mile. A bit of grocery shopping at Wegmans made it a long night before I had supper around 8:30 PM.

Wednesday, 6/22/2015: Rest day.

I watched "Pride and Prejudice and Zombies" from Redbox. The movie did follow most of the story of "Pride and Prejudice" but threw in zombies ... cool!

Thursday, 6/23/2016: 8.6 miles at Cobbs Hill again.

I decided that I needed more hills so I loaded my running gear in the Equinox, changed after work and headed to Cobbs Hill again. Once I got there I found that I had no Garmin Forerunners (305, 210 or 310XT) in my bag. No matter ... I did the exact same route as Tuesday except that I did the 2 loops counter-clockwise instead of clockwise. Maybe I did it a wee bit faster than Tuesday.

Friday, 6/24/2016: Rest day ... nothing unusual with a race on Saturday morning.

Saturday, 6/25/2016: 2 runs of 0.55 and 5.99 miles, 70F, 80% RH, calm, sunny.

I slept in until 6:10 AM. Today was my sixth running of Charlie's Old Goat Trail Race put on by Charlie Sabatine. an interesting Google link about him here. Did you know that Charlie ran a 100 miler in 1989 when he was 56? I sure didn't! I quietly got ready with my usual pre-race bowl of cereal and banana. I woke up my darling wife, Christine, at 7:20 AM and she was ready to go at 7:45 AM. Then it was off to the Ganondaga State Historical Site south of Victor. We arrived at 8:15 AM in plenty of time for the 9 AM start.

I went up and got my bib. The weather was sunny and warm so I had on just my Brooks shorts, an old Charlie's short sleeve tech and my Salomon Speedcross 3 trail shoes. I didn't expect any mud but they do provide good traction on the trail. I got out for a real short 0.55 mile warmup run just short enough to build up a sweat, link here.

I settled into the start next to Prem Kumar with Bill Beyerbach, Wilt Alston and Andy Ciaio in front of me. There was no Native American prayer this year ... just Charlie going over some pre-race details and then a softly spoken "Go".


And ... we were off! I was a bit unprepared and hit to fire up my Garmin Forerunner 210 on the run which took about 100 yards. We had about 1/4 mile of grass meadow to spread out before we headed down into the trails.

The start ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com

Turning my Garmin on while crossing the start ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com

A line of runners ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com

Charlie had told us that it was a shorter race and I did notice some differences here and there. I did make a mistake about 2 miles into the race. I was following Prem and then Wilt with Bill up front out of sight. All of a sudden three runners came back at us saying "you're going the wrong way". I knew I was going the right way but allowed doubt that I wasn't turn me around and follow them for a bit as runner after runner passed me going the right way. I turned around to go back the right way after a minute or so after I convinced myself that I had been running the right way all along. I was a bit miffed but stuff happens on trail races. I just started to pass the runners ahead of me as I could for the rest of the race. The stream crossing didn't have much water ... just enough to barely get your feet wet if you looked for a puddle to splash in. The good downhill that we ran down about 1/2 mile into the race turned into a seemingly steeper uphill on the way back. Then ... I was done in 58:44 by my Garmin (I did turn it on a bit late) and 58:53 officially.

Charlie was right there after the finish to hand out a small bottle of ... his signature. Soon I ambled down to the tent by the Visitor's Center for some post race grub (3 small squares of pizza, a brownie and some water).

I won a jar of Once Again Peanut Butter in the post race raffle

Christine and I had a free admission to the Visitor's Center courtesy of my running the race so we went through and looked at all the interesting exhibits.

All in all, a good race. My splits were: 8:08, 8:49, 11:20, 10:48, 9:51 and 9:48. I finished 40th out of 116, link here. I was 4th out of 10 in my M 55-59 age group. I was happy to note that I still finished behind Wilt despite my misadventure. This was a GRTC Rochester Runner of the Year race so I was a bit worried.

Sunday, 6/12/2016 to Saturday, 6/18/2016 - Dirt Cheap #3

I ran 4 times this week, 21.19 miles.
I biked once for 10.55 miles.

Sunday, 6/12/2016: 6.35 miles, 1:09:51, 11:00 pace, 61F, 45% RH, 17 mph NW wind, partly cloudy.

Garmin Connect Activity for 10K Fail

Well ... that didn't go well! I had thoughts about just a nice and easy 8 miles, 15K or a half when I started out. It was cooler and windy (such a difference from yesterday's 75F and 74% RH) so I wore my Brooks shorts and a long sleeve tech (yes, in June). I noted my right hip pain nagging at me as soon as I started. I figured that it would go away just like it usually does. Well ... it didn't go away. I continued on Edgemere Drive as I passed Schaller's as I looked to shorten the run to 8.2 miles. But ... I stopped at 3.2 miles and turned around. I tried to continue running but couldn't. I ran/walked/limped back home. It's a long ways when you can't run more than 100 yards. A runner who knew me said "Hi" as I walked past the Lake Shore Country Club on Greenleaf Rd. I think he (Phil??) disappeared either into Greenleaf Meadows on the left or Pebbleview Dr on the right. I have three races (Dirt Cheap #3 on 6/15, Medved 5K on 6/19 and Charlies on 6/25) in the next two weeks that I am signed up for and really want to run! I am not a happy camper if I can't run ... my darling wife, Christine, can tell you that.

I was sad most of the day after learning what happened overnight at the nightclub in Orlando FL, link here. There is sadly no shortage of links about this tragedy, rhetoric between Hillary and Donald, a much needed debate about an assault gun ban and any number of depressing news articles about death. My darling wife, Christine, doesn't want me to tell her about the news. She says that she saw enough death when she worked in healthcare and that it upsets her.

Later, I went down to see two of my three children. I gave my oldest, Michael, an Android charging cord and gave my daughter, Karen, back a dish that did have some delicious cookies. The usual catching up on stuff ensued.

Monday, 6/13/2016: Rest day.

I tried to watch Game 5 of the NBA Finals with the Warriors up 3-1 on the Cavs out in CA. If I had stayed awake, I would have seen Lebron and Kyrie combine for 41 each as the Cavs won 112-97, link here.

Tuesday, 6/14/2016: Rest day ... moving on.

Wednesday, 6.15/2016: 2 runs of 1.5 and Dirt Cheap #3 of 3.29 miles, 73F, 44% RH, 9 mph ENE wind, overcast.

I put all my running gear in the Equinox before work so I could go directly to Dirt Cheap #3 at Lucien Morin Park situated next to MacGregor's Bar & Tap Room. I got there a bit late at 5:40 PM but was still directed to a primo parking spot by Ellen (who seemed to be everywhere like usual). I geared up and got ready. I have run this course numerous times so I knew what to expect: a tight, technical course with lots of up and down and to be ready for anything: mud, bees, heat and humidity come to mind.

I got out for a not so short warmup and not so easy run of 1.5 miles at 10:43 pace, link here. I noticed right away that I was wearing my Brooks Adrenaline GTS15 shoes on trail and had the predictable kind of unstable footing. But I didn't turn back but went onward. I went longer than I thought and didn't know if I would get back out in time but I got back to the Equinox with about 6 minutes to go before my wave 1 start at 6:30 PM. I quickly changed into my Salomon Speedcross 3 trail shoes. Then I went up and toed the start line with Andy Ciaio and Joe Ciecierega among others.

The lead runners of wave 1 ... photo courtesy of Kim Smith of Fleet Feet Sports

Running down the stone road just after the start ... photo courtesy of Kim Smith of Fleet Feet Sports

The runners of wave 1 ... photo courtesy of Kim Smith of Fleet Feet Sports

And ... we were off! There was a cloud of dust as we ran down the stone road for about 1/4 mile before we turned left into singletrack. It was just long enough to get your blood pumping and to spread out a bit. Then the race really started. This course is very technical, narrow in spots with lots of roots along with lots of up and down. I was ahead of Andy and Joe for a mile before both passed me. Mile 1 was definitely quick for me.  I kind of ran out of gas after that and walked a few hills. I hung on as best as I could. Boots and Sean cheered me at a tight turn back into the woods for the last 1/2 mile. Up the last hill and then down into the finish with Ellen calling me in ... priceless!

I quickly drank the water in my 10 ounce hand bottle as I waited for my coveted long sleeve Dirt Cheap series t-shirt. I didn't put it on since I was dripping with sweat. Thankfully it was just a bit warm and not very humid. I went into MacGregor's for a bit of their post race grub: pasta, salad and a bun ... tasty!

I did OK. My splits were: 9:30, 11:30, 12:16 and 10:10 over the last 0.29 mile. I was 70th out of 443 overall, link here. I was 53rd out of 330 series overall, link here. I was a distant 2nd out of 16 behind Jim Roche in my M 50-59 series age group, link here. I thought I ran OK. I didn't have any right hip pain and didn't trip. There was no mud to speak up and no bees like a couple of years ago.

Another excellent Dirt Cheap put on Fleet Feet Sports and Yellowjacket Racing. It's easy to overlook how good they are at what they do but I try not to. Thanks!

Thursday, 6/16/2016: Rest day.

I watched Game 6 of the NBA Finals between the Cavs and the Warriors, link here and here. Lebron was ON from the opening tip as the Cavs pushed to a 3-3 tie, 115-101. Lebron at one point in the 3rd quarter scored 18 straight points. The Warriors got within single digits a couple of times (8 and 7). Lebron had another monster game: 41 points, 8 rebounds, 11 assists, 4 steals and 3 blocks. Game 7 on Sunday night should be epic, an interesting link here.

Friday, 6/17/2016: 10.05 miles, 1:23:57, 8:21 pace, 84F, 20% RH, calm, sunny.

I needed to run so I didn't talk myself out of it. I just took it nice and easy. I wanted to go ten so I went out to Lowden Point Rd on Edgemere Drive before turning around. I added a wee bit to make it to 10 miles. My splits were: 8:24, 8:9, 8:13, 8:20, 8:21, 8:25, 8:22, 8:28, 8:30 and 8:21. I was dripping wet when I got done and proceeded directly to the shower.

Saturday, 6/18/2016: 10.55 mile ride, 47:59, 13.2 mph, 20.8 mph max, 86F, 19% RH, 4 mph N wind, partly cloudy.

I definitely needed to go out for "anything" after a "discussion" with my darling wife, Christine, on the way home for a nail salon appointment at New Nails. I had brought up a story that my oldest son, Michael, had told me that his mother had not fixed her parked car after it had gotten dinged because she had needed to pay off a vet after her cat had died. Well ... a "discussion" ensued. I just wish she could accept that yes, I had a life that involved an ex and three kids before I met her again. I give her that privilege that yes, she had a life that involved an ex and two kids before I met her again. Yes, she is fiercely loyal to me and does stick up for me. But there is a time and a place. A "Oh, that's too bad" reply and a quick change of the subject would have been so much better.

Anyway ... I needed to get out but not for a run since I had a race on Sunday. So I got ready to get out on my bicycle. I did have to pump up tires which finally broke my old car air compressor (the DC plug was cracked). The DC plug broke more and now the on/off switch is stuck in the on position. It still works though. Anyway, I got out for a bike ride which put me in a better mood.

Sunday, 6/5/2016 to Saturday, 6/11/2016

I ran 3 times this week, 28.25 miles.

Sunday, 6/5/2016 to Monday, 6/6/2016: Rest days.

Usually Sunday is a run day and Monday would certainly be a run day if I hadn't run on Sunday. But I sensed that my darling wife, Christine, needed me to be around her. So I stayed around her. I cooked supper on Sunday and warmed up leftover Sunday supper on Monday. What you ask? Ribs!! And they were quite good!! Christine gave me instructions from the couch and I followed them. Cooking two racks of ribs was not hard at all and took about 90 minutes. I do think she gave me easy instructions though. I even made couscous (which has the same instructions as Stove-Top stuffing). Tasty!

Tuesday, 6/7/2015: 8.05 miles, 1:11:22, 8:52 pace, 66F, 52% RH, 12 mph WNW wind, partly cloudy


I needed to run but where? I got my running gear ready before work and told Christine that "Yes, I was running after work". She asked "Where?". I answered "Cobbs". I decided that I needed hills since I was a bit gassed after running the gentle rollers out in Webster during the Webster Trail Classic last Saturday. So after work I parked at Fleet Feet Armory, geared up with a 20 ounce water bottle and ran up to Cobbs Hill. I did 4 grassy Vs, 4 loops of the reserviour and took the long way back to the Equinox. Boom .. hills, 908 feet worth. My splits were: 9:45, 9:53, 9:53 (on the grassy Vs), 8:30, 8:18, 7:58 (on the loops), 8:13, 8:36 and 8:24 over the last last 0.05 mile.

Christine made flounder, zucchini along with tomatoes for supper along with cinnamon rolls for dessert. I still lost 1.2 pounds overnight. I'm right at my goal weight of 165 pounds. I could use more upper body anc core muscle ... but I can type that and think that but I seem to have no willpower to do the work necessary to get more upper body and core muscle. There's tomorrow I guess ...

Wednesday, 6/8/2016: Rest day ... moving on!

Thursday, 6/9/2016: 10.15 miles, 1:24:08, 8:17 pace, 66F. 35% RH, 13 mph WNW wind, partly cloudy


I listened to the wind and tried to let it talk me out of going out for my usual Thursday run. I was getting cranky so I forced myself to get dressed and get out there. I decided to try out a new route by going east instead of west. The O'Rorke Bridge was going up when I got to it so I stayed on the west side of the Genesee River onto the boardwalk of the Genesee River Trail. There was a small tree across the road when I went up Boxart St to Lake Ave.

Friday, 6/10/2016: Rest day.

Yes, there were 2 races that I wish, I wish I could have been part of ... the McMullen Mile or the Mendon Mauler. But I have realized that I can not afford to run races every weekend ... as much as I want to. Yes, I looked at some of the pictures that soon flooded my Facebook feed ... not all of them though.

Saturday, 6/11/2016: 10.05 miles, 1:29:22, 8:54 pace, 75F, 74% RH, 10 mph W wind, partly cloudy.


A thunderstorm went through around 6 AM before I woke up. Then I dilly-dallied way too long before I got out. It had warmed up and got way more humid. I brought my 20 ounce water bottle and remembered to put on sunscreen before I headed out. I headed east again. Maybe I would have done better if I had stayed with the tried and true routes to the west, I don't know. I did enjoy going out onto the Genesee River pier. But I do know that I ran out of gas around 6 miles. I was totally out of energy and just plain thirsty. I almost turned back when I came back onto Lake Shore Blvd but continued on to Durand Beach so I could dip my toes in Lake Ontario. I lapsed into a necessary run/walk on the way back. It was hot and humid for sure!

I took a shower as soon as I got home ... and I was dripping as soon as I got out. I followed Facebook and learned of the running exploits of runners who ran the Ontario Summit Trail Race (half and full) or the ALS 12 Hour Trail Race and Relay. Again I wished I could have done any of these four races in the past two days ... but I have to realize that I can't run every race.

Sunday, 5/29/2016 to Saturday, 6/4/2016 - Global Running Day & Webster Trail Classic

I ran 4 times this week, 19.63 miles.

UPDATE on 6/17/2016: I struggled on whether I should post details about Christine or not. I decided to because it's past time where we hide away mental health issues. Yes, Christine does have some issues. The idea of anything associated with her daughter's, Beth, wedding has stressed her out. I love her dearly.

Sunday, 5/29/2016: A hospital day.

Christine woke up at Marymount Hospital after an OD suicide attempt the previous day (see the previous blog entry). This is on her Facebook page so it is public knowledge. Not much happened as is typical of a hospital on a weekend if you are not dying or dead. She was medically stable and slept a lot. Christine was cared for and watched by a sitter that didn't leave the room. I tried to find answers but largely sat and either watched TV or looked at Facebook. I read all the comments that various people posted about the hot Sehgahunda Trail Marathon and Relay the previous day or the hot Buffalo Marathon on Sunday. I also read about Heather and Chris Patterson running the Comrades ultramarathon in South Africa in 10:55:21. I did find out that Marymount was waiting for a bed to open up in its geriatric phych unit.

Monday, 5/30/2016: 6.6 miles, 56:11, 8:30 pace, 68F, 78% RH, 4 mph SW wind, sunny


I seriously needed to run so I got up and out a bit after 7 AM. I decided to just do an out and back I wouldn't get lost. I did find the Rocky River Reservation Metropark. I was told by a walker that the trail went on for miles and miles. I only had time for 4 (2 in and 2 out). I took some pics ... which I don't normally do. My splits were: 8:33, 8:20, 8:38, 9:12, 8:38, 8:11 and 7:47 over the last 0.6 mile. I was drenched with sweat when I stopped. Then I showered, had a small bite to eat with some a couple small mugs of coffee.

Back to Marymount hospital to see Christine. There, Christine was being seen by a variety of people: her medical doctor, social worker and priest. She had been told that she was being "pink slipped" or involuntarily held by a psychiatrist that had seen her for maybe 5 minutes (when I wasn't there) due to her suicide attempt. Christine was adamant, insistent and agitated that she be allowed to get home so that she could take care of her mental needs at home. She had changed back into the dress and shoes that she had worn when we were traveling on Saturday. I had brought her luggage up at her insistence even though I knew that I shouldn't have. The orderly insisted on searching it which she didn't want. A compromise was struck where she was allowed panties and lotion. I took her luggage back to the Cruze. Christine was given some meds that she needed. She was definitely off her regular meds schedule since all her own medicines were not allowed. Her brother, Bill, and her father came. Then the social worker came and told her that she was being transported to Windsor Laurelwood (WL), a mental health facility in Willoughby OH, right then by ambulance. Christine wanted a second opinion and insisted on being able to see the psychiatrist again. She didn't get as agitated but all her pleads were denied. Her brother and father asked her to go get the help that she needed. She allowed herself to be transported around noon. I kissed her goodbye and off she went. Bill insisted that I go down to a picnic in Ravenna with her family. It was nice getting better (and free) food but my thoughts were of Christine. I got up to WL around 4 PM. There I was told that visiting hours weren't until 6:30 PM to 7:30 PM ... and that was because it was a holiday. So ... I somehow found a park that overlooked Lake Erie and just waited while I tried to charge my cell. When I saw Christine I was shocked. She was in a hospital gown with her sandals and looked half awake. I think that she was been given too much of some anti-anxiety med at Marymount because she could barely stand or stay awake. Her tinnitus bothered her because there was a constant buzz of activity in the adult ward and all that noise echoed in the hallways and cafeteria. It was soon time to leave. Then I had to make the terrible decision to head back to Rochester. I was only going to be able to see her on Wednesday and Sunday. Her daughter, Beth, and brother, Bill, concurred. I don't want her to feel like I abandoned her but I didn't know when she would be released. I couldn't just take off an entire week of work. I want her to get the help that she needs to be a happy Christine and not the Christine who tried to kill herself. I left for Rochester at 8 PM and arrived at 11:45 PM. The townhouse was very quiet. I missed my darling wife, Christine.

Tuesday, 5/31/2016: Rest day.

I was really tired from 4.5 hours of sleep the night before so I bagged my usual Tuesday run. I had signed up for Fleet Feet's Global Running Day activities at Cobbs Hill (a 3 mile fun run and a 1 mile timed race in the 6:00 to 6:59 group).

WL had called me during the day to get more background about what transpired with Christine on Saturday. Her daughter, Beth went to see her during visiting hours from 6:30 to 7:30 PM.

Wednesday, 6/1/2016: 2 runs of 2.7 and 1 mile, 66F, 64% RH, 6 mph ENE wind, partly cloudy.

Christine called me from WL just before lunch. She complained of her sinuses, tinnitus (the place is one big echo chamber), that she didn't want to be there and that she wanted to come home. I called our doctor and asked them to FAX a complete list of her meds to WL. I asked her daughter, Beth, to go shopping and bring Christine some clothes to wear besides a couple of hospital gowns. Her brother, Bill, saw her during visiting hours from 6:30 to 7:30 PM.

I use running to clear my mind and keep my weight down. I'm 6'4" and weigh 165 pounds so I'm keeping my weight down. A lot is on my mind with Christine out in OH so I definitely needed to run. I headed down to Fleet Feet Armory and then over to Cobbs Hill to help them celebrate Global Running Day, their link here. I had signed up for 2 free runs. The 3 mile fun run was really 2.7 miles. I did end up keep pace with another guy who didn't want me to pass him so it ended up in a good spirited race, 2.7 miles at 7:33 pace. My splits were: 7:56, 7:33 and 6:59 over the last 0.69 mile. My mile (6:00 to 6:59 pace) was race 7 of 8 so I had time to kill.

A pic of the finish line and the vendor village - photo courtesy of Boots of Yellow Jacket Facing

Here is a video of the start of the 3 mile fun run:
https://www.facebook.com/barb.boutillier/videos/10209719660334156/

The start of the 3 mile fun run - courtesy of Kim Smith of Fleet Feet Rochester

The start of the 1 mile race ... notice all the runners in front of me - photo courtesy of Kim Smith of Fleet Feet Rochester

I ended up test racing a size 13 pair of New Balance Vongo running shoes for my race. There were 19 runners in my race. And ... we were off! Almost everyone left me in their dust initially. The course was 3 laps of an ad-hoc grassy cross country course marked by orange pylons. It took me a bit but I slowly built up some semblance of speed and started to pass people. Lap 1 was 2:10, 6;31 pace, rank was 17th. I just concentrated on catching people as I could. Lap 2 was 2:18, 6:55 pace, rank was 10th.

I think this was the end of lap 2. I was straining to catch these speedy young kids - photo courtesy of Kim Smith of Fleet Feet Rochester

I was running in a group of 3 what seemed to be 12 years olds. I passed one boy (who was 9) but couldn't catch the other two (a boy who was 9 in 11th and a girl who was 11 in 10th). I turned on the jets but they did too. Lap 3 was 2:08, 6:14 pace, rank was 5th. I ended up 12th in 6:34, link here. Not bad. I even won a prize from Asics during the raffle. I chose a yellow backpack. Sweet!

Thursday, 6/2/2016: 9.35 miles, 1:18:07, 8:21 pace, 79F, 54% RH, 10 mph W wind, partly cloudy

Christine called during the day. She apologized and I forgave her. I miss her, :-(.

Garmin Connect Activity for Out and back to Island Cottage

I started a load of laundry and then I got up and got out. I have to keep up my mileage. I wore my old black/red Brooks Adrenaline GTS15 running shoes because I want to get 600 miles out of them. You can look at the back of these shoes and see that I am a heel striker, lol! It was muggy so I didn't feel too bad about 2 tiny walk breaks after mile 7. My splits were: 8:12, 8:06, 8:12, 8:20, 8:16, 8:13, 8:20, 8:38, 8:59 and 8:23 over the last 0.35 mile. I was drenched with sweat when I got done and went straight to the shower. Then I resumed doing a bit more laundry.

Friday, 6/3/2016: Rest day

Christine called early in the day to tell me that she is being released from WL at 10 AM. I made arrangements for her daughter, Beth, to take her to Erie PA where I will pick her up. I have the Webster Classic Trail Race at 8 AM so I will just get a bite to eat before I go directly there. I should be there around 12 to 12:30 PM. I think that they will get there first. So ... I went home after work, gassed up the Cruze and Equinox, and did more laundry. I can't get the townhouse completely organized but I hope to get all the laundry done. I hope to get fresh linen on the beds also.

Saturday, 6/4/2016: 9.55 miles, 1:37:54, 10:15 pace, 63F, 83% RH, 4 mph WSW wind, partly cloudy.

I set my alarm for 5:30 AM. I wanted to leave for Webster at 6:30 AM. The townhouse was quiet with just me ambling around getting ready for a trail race. It was going to be warm so I wore my Brooks short tights, an Old Goat tech short sleeve tech, along with a pair of crew shoes and my blue Salomon SpeedCross 3 trail shoes. I got out to Webster Town Park around 7 AM. I couldn't find the entrance and stopped at the park office for a bit of directions. I got to the Valley View shelter around 7:10 AM. I got my bib and just waited. My tummy was a bit unsettled so I had to run to the bathroom before the race. I just waited for the start patiently. I knew where I had to be at noon and had time to run a race so life was good.


And ... we were off! I forgot to start my Garmin Forerunner 220 until the race was about 1/4 mile old ... oh well! I soon realized (yet again) that running on road and running on trail are two different animals. Road is all about pace and persistence. Trail is constantly varying your pace as you go up and down rolling hills, twisting and turning on the trails, deciding to go slightly around or through a muddy patch along with looking out for roots, rocks and branches. I did OK for the first 4 miles or so. Then I started to get hot and hungry. It had warmed up and I was running in a sunny field for a while in the middle of the race. I knew I had only 3 miles or less to go but I started to take a few breathers as I walked a tiny hill. Soon enough ... boom, I was done with 9.55 miles. I talked a bit with Pat Milligan while I gulped down 4 delicious cookies (2 chocolate chip, 1 macadamia nut and 1 oatmeal raisin) along with some Gatorade. Soon I ambled out to the Cruze and did a complete change of clothing (with the help of the bathroom for the bottom). My feet were a bit dirty from my trail shoes.

I had to go get my darling wife, Christine, at the Heritage Wine Cellars in North East, PA at noon. This is where and when her daughter, Beth, was going to meet me after Christine was discharged from WL at 10 AM. So I plugged in my Droid Maxx, fired up Google Maps and was on the way around 10:30 AM. Google Maps had the trip had 100 minutes so I knew I was going to be late. I pushed it a bit on the Thruway as I drove toward Buffalo but then I got a text from Beth say that she was still waiting at almost 11 AM. I was shocked that my Droid actually told me that a text had arrived, asked me if I wanted to listen to it and then give me an option to verbally reply to it! Sweet! I found out later that it was part of a recent update. So I had time to stop and get some coffee at a Tim Hortons in the Clarence Travel Plaza. I got to the Heritage Wine Cellars about 3 minutes before Beth pulled up. Hugs and kisses were exchanged. Beth bought a couple bottles of wine and was soon on her way back to OH.

Christine's emotions were still a bit raw as we caught up on what had happened to each other during our time apart. We took a leisurely trip back to Rochester. Then we reconnected once we got back in our townhouse. I ended up going out to Wegmans for subs for supper as I didn't want to pull out leftovers that had been in the refrigerator for a week. I had survived on rotisserie chicken and salad during the 5 days that Christine had been in WL. Christine calls it "living bachelor style".

Oh ... I did OK at the Webster Trail Classic. I was 28th out of 118 in 1:39:00, link here. I asked around and learned that the actual distance was about 9.8 miles. I was 6th out of 20 in my M50-59 age group. My splits were: 9:42, 9:48, 9:31, 11:18, 9:44, 9:38, 10:30, 9:56, 11:56 and 9:38 over the last 0.55 mile.

Sunday, 5/22/2016 to Saturday, 5/28/2016

I ran 3 times this week, 27.40 miles.

Sunday, 5/22/2016: 2 runs of 10 and 3.15 miles, 1:26:05 and 28:41, 8:36 and 9:09 pace, 61F, 72% RH, 7 mph NW wind, sunny

Garmin Connect Activity for Trying out my old shoes
Garmin Connect Activity for Had to get home

I headed out on my half marathon course and just ended up dividing this run into 2 parts. I just had to stop and drink most of my 10 ounce hand bottle and take a breather. I don't know why. My splits were: 8:33, 8:22, 8:26, 8:26, 8:24, 8:12, 8:38, 8:41, 8:58 and 9:21. I stretched for a minute and headed back at a slower pace. My splits were: 9:21, 9:21, 8:53 and 8:27 over the last 0.15 mile.

Monday, 5/23/2016: Rest day ...

Tuesday, 5/24/2016: 6 miles, 48:47, 8:07 pace, 79F, 28% RH, 13 mph W wind, sunny


I almost didn't get out to run. I had my running gear in the Equinox but came home instead. My darling wife, Christine, didn't have anything read and had to go out and get something. So ... I had time for a quick 6 miles (on a new route no less) that was cooking when I got home. My splits were: 8:29, 8:02, 7:59, 8:04, 8:00 and 8:10. The hamburgers were delicious and sweeter since they were earned by some sweat!

Wednesday 5/25/2016 and Thursday, 5/26/2016: Rest day and rest day ...

Friday, 5/27/2016: 8.25 miles, 1:10:36, 8:34 pace, 88F, 41% RH, 13 mph WNW wind, partly cloudy.

Garmin Connect Activity for A hot and muggy run on Edgemere

I needed to get out so I did. I took it nice and easy since it was hot and muggy. My splits were: 8:49, 8:23, 8:14, 8:21, 8:37, 8:32, 9:06, 8:30 and 8:20. I took swigs of water at 2, 4 and 6. I had water outside by the Equinox when I finished too. I was drenched in sweat within minutes of stopping and went straight to the shower.

Saturday, 5/28/2016: A travel day

UPDATE on 6/17/2016: I struggled on whether I should post details about Christine or not. I decided to because it's past time where we hide away mental health issues. Yes, Christine does have some issues. The idea of anything associated with her daughter's, Beth, wedding has stressed her out. I love her dearly.

Well ... what to say about Saturday? It's on the Facebook page of my darling wife, Christine, so it is public knowledge to her and my Facebook friends. We left for Twinsburg OH around 9:30AM for the her daughter's, Beth, bridal shower at 3 PM. Christine was supposed to set up a pickle tray. We had an argument about directions. I was going to apologize when we got there ... that we "had taken the scenic route". We were going to make it there just not as quickly as we had hoped. But ... she tried to commit suicide by ODing on her anti-anxiety medicine, clonazepam about a hour before our arrival. I heard the medicine bottle pop but hadn't anything of it. She told me of it about 5 minutes away from the bridal shower venue so I continued onward where I pretty much knew Beth would be. I went in to get her and came straight back out. Christine had managed to find a beer in the Cruze that was half gone by the time that we got back out. We pried it from her hand along with another pill bottle. She told us that she had taken 22 pills and would have taken more. Beth knew where the Twinsburg ER was and I followed her there. The next 5 hours were spent there. They hooked her up a couple of IVs and pushed potassium and two bags of 0.9% sodium chloride solution as well as monitored her heart rate, blood pressure, breathing and oxygen level. Christine spent some time unconscious, some time coherent and most of it sleeping. She says that she doesn't remember any of it. She was transported to Marymount Hospital around 8 PM. I left for Beth's house around 10:30 PM.

Sunday, 5/15/2016 to Saturday, 5/21/2016 - Dirt Cheap #2

I ran 3 times this week, 20.14 miles.

Sunday, 5/15/2016 to Tuesday, 5/17/2016: Rest days.

Sunday and Monday were definitely rest days after the Mind the Ducks debacle. Perhaps debacle is too strong a word but I do believe that MTD was not my best effort or race. Yes, I did get to 26.2 miles ... but I walked 11 of them and then bailed with 6 hours to go because I was cold. I didn't have the physical and mental toughness to survive a 12 hour endurance run.

Tuesday was just the usual "don't run the day before a race" rest day ... nothing unusual.

Wednesday, 5/18/2016: 2 runs of 1.7 and Dirt Cheap #2 of 5.29 miles, 60F, 42% RH, 6 mph NE wind, sunny.

I packed all my usual run gear (shorts, socks, calf sleeves, short sleeve tech, long sleeve tech along with a hat, light gloves and water just in case) in the Equinox before I left for work so I could go straight to Black Creek Park for my first Dirt Cheap of 2016. I didn't make the first one because I was sick. I got out to the race venue around 5:30 PM in plenty of time for the 6:30 PM start.

I just wore shorts, calf sleeves and a short sleeve tech. It was warm enough ... finally. I met up with Andy Ciaio who told me of his 7:20 pace effect at Sunday's Lilac 10K when it was 40F. He said that he did 7:00 for the first 3 miles downhill and downwind and then 7:40 pace coming back uphill and into a 20 mph wind with light snow in the air. It definitely sounds chilly and even colder that MTD!

I got out for a nice and easy trail run of 1.7 miles at 10:10 pace, link here. I assessed the trail conditions. It looked like there would be mud. I hadn't had fresh mud on my Saloman Speedcross 3 trail shoes since Mess the Dress ... nice!

I had not run this course back in 2015 either so it would be a new experience that I looked forward to ... but also with a bit of apprehension as what tricks Boots would throw in. I ambled toward the start ... along with a few hundred runners. I laughed when Ellen said her usual "Follow the pink flags ... Don't follow the runner in front of you ... If you get lost, it's your own fault!". Yellow Jacket Racing is a class act ... respect. And ... we were off.

The start ... photo courtesy of Barb Boutillier

The start ... photo courtesy of Jeff Scheuch

The race started right up the sledding hill. I took it at my own pace and let runners pass me. I settled into a nice but fast trail pace. A lady lost her shoe within the first 1/2 mile. I laughed when she passed me in a bit with both of her shoes off but then she stopped later and put them both back on. 

Somewhere ... photo courtesy of Barb Bourtillier

Running on the boardwalk ... photo courtesy of Jeff Scheuch

The first half of the course with wide open double track. I settled into the passing lane and started to pass runner after runner. I felt good. I splashed right through any mud that I encountered ... it was fun! There was about a mile of single track where no one could pass which kind of sucked when I got stuck behind a slightly slower runner. I managed to get by and kicked it up a notch. I was thirsty but running as fast as I could. The hills were just gentle rollers with not too many roots. Boots had the course take a second trip up the sledding hill before we made it toward the finish. I was definitely slower on the second trip than the first trip. I tried to pass the guy in front of me ... but he held me off. And ... done in 44:03 officially and also by my Garmin.

I was parched and a bit drenched with sweat. I swallowed 2 hot dogs and a banana before I ambled out to the Equinox for some water. The Dirt Cheaps are a no cup race to cut down on waste so no water cups ... which can be a drag if you don't carry water like I do.

I did pretty well. I was 87th out of 438 overall, link here; 69th out of 339 in the series, link here; and 4th out of 17 in my M55-59 age group, link here. My splits were: 8:33, 7:56, 8:16, 8:42, 8;29 and 7:21 over the last 0.29 mile. Pretty fast for a trail race!

Thursday, 5/19/2016 and Friday, 5/20/2016: Rest days

The usual rest days but during this period of rest I have the idea of revisiting North Ponds Park to try a bit of Mind the Ducks again with the same pair of Brooks Adrenaline GTS15 running shoes (black/yellow) to see if I fared any better. I think my darling wife, Christine, thought I was crazy.

Saturday, 5/21/2016: 13.15 miles, 2:04:48, 9:29 pace, 54F, 67% RH, calm, handset.

I set my alarm for the ungodly time of 4:40 AM. I was determined and I had thoughts of running a full in 4 hours or running for 6 hours. I packed some food (apples, bananas, HammerGels, a sandwich) and water. It was a bit cool so I wore long running pants over my Brooks shorts and wore a long sleeve tech on top. I got out to North Ponds Park around 6 AM. There was strangely not too much traffic on the way there and only 2 cars were in the parking lot when I pulled in.


So ... I started out at 6:07 AM. I set up a nice and easy pace at about 9:00 pace. I had listened to Frank Sinatra singing "I Did It My Way" on the way out so I sang that to myself as I looped around and around. I say "Hi" to all the walkers as I passed the first time and then nodded the rest of the times. I stopped for 2 minutes to removed my running pants and to change into my short sleeve tech at mile 7. I passed mile 10 and then thought ... "I don't need to beat myself up about Mind the Ducks" and made up my mind to stop at 13.1 miles. I only ran this 13.1 miles 4 minutes faster than I did the previous week.

My Mind the Ducks "failure" was due to lack of training, and a bad day. I am also pretty convinced that my newish Brooks Adrenaline GTS15 running shoes (black/yellow) DO NOT have much cushion in them despite having only 120 miles on them. What I learned: I should have treated Mind the Ducks like an actual ultra marathon that you do need to TRAIN FOR ... not half ass it by continuing to run half marathons and then stop. I needed to have had three or four 20 mile runs under my belt and I didn't. Plus I needed to have had my mind set on being there 12 hours under any weather conditions ... I was unprepared for the weather. Oh well ... you live and you learn. So ... I got to 13.1 miles, I stopped and I went home with a pit stop at the nearby Wegmans to get a couple of donuts.

Soon I was reclining with the usual mug of coffee. I spent the afternoon trying to follow some complicated instructions on how to slipstream the new Windows 7 Convenience Rollup into the Windows 7 SP1 ISO on on one of my many USB drives, link here. The one thing that sucks about loading Windows 7 SP1 onto a laptop is downloading and installing the 200+ updates since SP1 came out.

Sunday, 5/8/2016 to Saturday, 5/14/2016 - Mind the Ducks

I ran 3 times this week for 43.61 miles.

Sunday, 5/8/2016: 9.35 miles, 1:17:57, 8:20 pace, 45F, 66% RH, 12 mph NW wind, wind chill 39F, sunny

Garmin Connect Activity for A nice and easy 15K

I started my taper for Mind the Ducks. Yesterday, 11 miles ... today, 9.35 miles. I wore my new Brooks Adrenaline GTS15s and they did feel better on my feet. It was a bit colder than yesterday so I wore 2 tech shirts: 1 long sleeve and 1 short sleeve along with shorts, a hat and calf sleeves. I took a bit nice and easy with splits: 37, 27, 16, 17, 18, 00, 13, 28, 24 and 23 over the last 0.35 miles.

Monday, 5/9/2016: Rest day ... necessary but not a fan.

Tuesday, 5/10/2016: 8 miles, 1:08:42, 8:35 pace, 61F, 31% RH, 11 mph NNE wind, partly cloudy.

Garmin Connect Activity for 8 loops of Cobbs Hill

I had my running gear in the Equinox. I almost blew off this run. I thought about it but I resolved that it would get done. Eight miles was what I wanted to run. So I changed in my office (handy with its locked door). Now where to run? I could go home and run on the usual route on Edgemere. But I wanted to run Cobbs Hill so I drove there. The traffic didn't bother me. The hill would still be there when I got there. I geared up and settled into a nice and easy pace ... that might of gotten a bit faster as I warmed up. My splits were: 9:14, 8:33, 8:39, 8:32, 8:21, 8:21, 8:31 and 8:39. Done. My darling wife, Christine, had some scrumptious pork chops ready when I got home ... sweet!

The Mind the Ducks forecast is looking good ... cool, cloudy with a chance of rain. Excellent running weather for running 12 hours in a circle!

Wednesday, 5/11/2016 to Friday, 5/13/2016: All rest days before Mind the Ducks.

Saturday, 5/14/2016: 26.21 miles, 5:42:08, 13:03 pace, 55F, 72% RH, 5 mph SSW wind, partly cloudy with a period of light rain

Today was my first attempt at Mind the Ducks, a 12 hour endurance run around a 1.012013 mile paved loop at North Ponds Park in Webster. I had signed Christine up for this race also. I set my alarm for 4:40AM. I had packed most of my gear the night before: shorts, calf sleeves, 2 long sleeve techs, 2 short sleeve techs, hat, sunglass, Garmin Forerunner 310XT with its lengthy battery life, some sunscreen, BodyGlide, Endurolytes. Looking back ... I woefully underpacked for the conditions. I wanted to leave at 5:45AM and get there around 6AM. But ... we left around 6AM. Christine looked like she was packing for an overnight trip with two bags ... but she did have some surprises in store.

We got to the venue at 6:20AM. We got our bibs, pinned them on and went back to Equinox to get our gear. I shouldered two chairs and my small running bag. Christine brought her bags.

We set up next Tom Butler's tent and said "Hi" to him, his wife, Amy, and his daughter, Christina. I said "Hi" to other runners that I knew: Prem Kumar, John Muoio, Mike Meynadasy, Dave Cornell, Jason "Jmac" McElwain, Kathy Reardon, Wendy Abbott. My hands were cold. Magically, Christine pulled out a pair of running gloves out of one of her bags.


I didn't warm up ... I should have I think ... I kissed Christine before the start and settled in for the start. I didn't really hear a "Go" ... all of a sudden we started to go. I got bottlenecked a bit but soon found a clean spot to go at my pace before the first "hill". This hill about 0.3 mile in seemed to grow every time I passed it.

Dave Cornell, myself and Sean Storie (left to right) crossing the line at loop 2 ... photo courtesy of Laura 

So ... around and around this mile loop I ran. I must say I never found a groove. I had to use the potta-potty to pee every 2 or 3 loops for a while. I seemed to have no energy so I tried to eat something every couple of loops. I gravitated toward a quarter of a peanut butter and jelly sandwich and 3 Pringles along with a swig of water.

Early on ... photo courtesy of Chris Patterson

I changed out of my long sleeve tech into a short sleeve tech when I warmed a bit after 7 or 8 loops. I remember that I finished 13.1 miles in 2:09:20, 9:52 pace. The weather had changed into a light rain so I put on my long sleeve tech over my short sleeve tech.

A very appropriate shirt and umbrella ... photo courtesy of Vickey Beaver of GRTC

Some goslings that crossed the course ... photo courtesy of Tracy Hardes

Then ... the bottom fell out around loop 15. I just didn't feel like running. So I walked and walked and walked some more. The light rain had stopped.

Loop 18 ... photo courtesy of Vickey Beaver

People kept on running by me and offered me encouragement. I just kept on walking with my head down. I tried to run on the backstretch of loop 20. I lasted for about 0.2 mile before my left ankle hurt and convinced me to stop. It felt like I was running with no cushioning on my feet. But my Brooks Adrenaline GTS15 running shoes had only 100 miles on them!! So I walked and walked and walked. I told Christine that I was going to walk until I got to a marathon ... so I did. Meanwhile Christine had walked 10 loops herself. She did quite well. I stopped and got some food. Pizza had arrived ... delicious!

Both sides of the aid station ... photos courtesy of Vickey Beaver of GRTC

We had moved our chairs and gear under Tom Butler's tent when it had started to rain. I was cold and huddled there along with Christine. I found a towel from one of Christine's bags to put over my bare legs. My fingertips were white with my Raynaud's syndrome. People I knew encouraged me to rest up and come back out. There were about 6 more hours left. But I was done. I got up and walked around. I was stiff and cold.

The finish line ... photo courtesy of Vickey Beaver of GRTC

So I told the race directory, Egils Robs, and we went to pick up our goodie bags. I got a sticker for my marathon effort. I drove slower than usual home. I was tired. Soon my feet were up and I drank my usual post race mugs of coffee.

The goodie bags, hoorag and mug ... photos courtesy of Vickey Beaver of GRTC

So ... what can I bring away from Mind the Ducks 2016? It was my first timed endurance event and I totally underestimated it. I had run 10 loops there about a month ago but at a fast half marathon pace of 8:30ish. My body let me down. I have never ever had to walk so far during a race. Maybe I tweaked my left foot on one of the ruts in the paved loop? I don't remember doing it but I could have I guess. Were my shoes to blame? Let's just say that I have a bad taste in my mouth just what I perceive as a failed attempt at a race. But then, all my other 372 races have been for a certain distance that I could set a pace for, run that pace (or something close), get to that distance and then stop. Twelve hours is 10 hours more than I have run in any race since I ran the Mendon Ponds 50K trail race back in November 2013. So I was totally unprepared for the 12 hour length.

I was very proud that my darling wife, Christine, walked 10 miles. That is her distance PR. Maybe next we can both do better.

Here are the official stats. My pace: 9:12, 9:00, 8:59, 8:59, 8:57, 10:32, 9:06, 9:28, 10:57, 9:39, 13:24, 10:41, 9:30, 11:46, 11:49, 9:55, 12:44, 14:31, 15:41, 15:16, 19:46, 21:30, 19:26, 18:16, 19:19, 19:30 and 10:14 over the last 0.21 mile. The results are here. I did tell Gil that I only completed 26 loops instead of 27 but I don't know when the final results will be posted.