Sunday, 6/9/2019 to Saturday, 6/15/2019: Dirt Cheap #3

I ran 4 times this week, 12.56 miles.
I took 56,367 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/10/2019

6583 steps during the day, 7.16 hr sleep, 47/131 resting/peak HR, 171.4 lbs, 2 stairs climbed.
1 run: 3.15 miles, 113 avg HR, 136 max HR, 147 avg cadence, 30:56, 10:08 pace, 64F, calm, sunny.

I got out earlier than yesterday but this run wasn't what I wanted. I started up to a run gait but couldn't because my left calf ached. I put in my Garmin VAHR into Walk mode and walked to Greenleaf Rd. I really didn't want to walk 3.15 miles so I pushed myself into a slow run out to Dewey Ave and back. The run sucked! WTF is up with my left calf! Whatever ... my splits were: 12:26, 9:08, 8:56 and 7:56 over the last 0.15. So ... a negative split ... big deal.

Christine and I got out into the heat (mid 80s) of the late afternoon to look at and price flowers to plant into the little patch of soil to the right of our door. The maintenance guy was kind enough to clean the soil of weeds last week and I think it would look nice to have some flowers by our front door. My parents used to plant petunias and marigolds every year. The greenhouse on Cooper Rd was pricey and hot ... $3.98 for 1 pot of marigolds and 90F! Home Depot on E Ridge Rd was more reasonable ... 12 mini-pots of marigolds for $8.98. I would have bought some but Christine had a reaction to the heat so I quickly got her into the car and then to home and then to bed.

I woke up during the night to hear Christine puking ... what a sound! 

Monday, 6/10/2019: rest day.

6493 steps, 48/92 resting/peak HR, 7.05 hr sleep, 171.9 lbs, 6 floors climbed.

My lovely wife, Christine, is kind of sick. She says that she has lost 10 pounds due to whatever bug hit her. I brought her up some chicken noodle soup after I got home from grocery shopping. She managed to make country spare ribs and home-made cabbage salad when I got home ... so sweet!

Tuesday, 6/11/2019: rest day.

6911 steps, 47/89 resting/peak HR, 6.58 hr sleep, 172.8 lbs, 6 floors climbed.

The usual rest day before a race the next day. Christine was still somewhat sick. So more chicken noddle soup for her and leftovers for me.

Wednesday, 6/12/2019: Dirt Cheap #3

15825 steps, 50/149 resting/peak HR, 6.15 hr sleep, 86 stairs (at least 90% due DC #3) climbed.
Run #1: 0.95 mile, 10:46, 11:19 pace, 98 feet elevation gain, 128 avg HR, 148 avg cadence.
Run #2: 3.26 miles, 44:13, 13:34 pace, 600 feet elevation gain, 140 avg HR, 143 avg cadence.

Tonight's race was Dirt Cheap #3 down at Lucien Morin Park on Empire Blvd next to MacGregor's Grille & Tap Room. I knew the course well ... my running spreadsheet says that I have run this course 16 times before. I decided to wear my Brooks running pants for this trail race. I DID NOT want to get another tick bit on my legs. I figured that I would be a bit hotter since it was a bit warm.

I got down to the venue just after 5 PM so I got a nice shady spot under a tree in sight of the start. I got out for a nice and easy warm up run a bit after 6 PM, link here. I saw a long patch of muddy water just after the left turn into single track. I turned and ran another trail when I saw it. Sean Hendrick told me that we run right through it ... nice!


I talked a bit with Andy Ciaio, Chris Barry and Joe Ciecierega as we mingled before the start. And ... we were off! I started easy and splashed through the 100 yards of ankle deep water along with everyone else when I got to it. There were a few spots of mud and standing water on the rest of the course and some of the downhills were slick. I was a bit more winded than usual throughout this race so I let runners pass me when I stopped to take a breather. Chris passed me, then Joe. Joe asked me if I was OK when he passed me. Dirt Cheap #3 is the shortest of the Dirt Cheap races but packs a lot of up and down, rocks and roots into its just over 3 miles for sure! I was dripping wet with sweat when I got done.

I toweled off and changed my shirt before I headed over to MacGregor's. I sat next to Joe, Tom Butler and Jason McElwain while I ate their usual post-race salad and pasta buffet spread. Joe is an avid hiker. He has done the ADK46 in both the summer(!) and winter(!!), ADK46er link here. Well ... he brought a Shuttlefly book that he made up ... wow! I leafed briefly through the book just looking at the beautiful pictures. It would take a hour to do it justice. He said that he made it all off of the Shuttlefly website ... awesome!

Joe's book that he made off of Shuttlefly (should have taken it landscape)

This was my slowest Dirt Cheap #3 ... a refrain I have typed after most of my races this year. It was what it was. I am still out there though. I haven't run any trail in 2 months. Running trail is a different beast with its ups and downs rather than just running at the same pace. I was 109th out of 253, link here. My splits were: 11:13, 14:15, 15:35 and 12:26 over the last 0.26 mile.

Yes, I have to come to grips with the fact that I am getting older and slower. But ... does getting bit by a tick 2 months ago play into this? Should I go to the doctor? Most people would say yes and probably want to kick me for not going. Christine (I am sure .. if she reads this) is shaking her head in agreement and is waiting to kick me. I just don't like going to the doctor.

Thursday, 6/13/2019: rest day

3859 steps, 50/98 resting/peak HR, 6.11 hr sleep, 169 lbs, 1 floor climbed

Friday, 6/14/2019: run day

14296 steps, 50/154 resting/peak HR, 5.49 hr sleep, 170.2 lbs, 8 floor climbed.
Run: 5.2 miles (estimated), 45:00, 8:39 pace, 70F, 46% RH, 25  mph W wind, mostly cloudy.

The Medved 5K is on Sunday, Father's Day. So my plan was to run tonight and rest tomorrow. I wanted just 5 miles from Greece Arcadia High School. I got there just before 5 PM and headed out at a nice and easy pace. My left shin was a bit tight but it settled down quickly. But ... I accidentally paused my Garmin VA-HR when I stopped to look for traffic when I got to Island Cottage. I didn't notice it until I had run all the way out into the west wind on Janes Rd. Drat! I wanted to know how much slower I ran into the gusty west wind! I turned it back on as I ran back to GAHS. My pace was 8:23 but I had the wind at my back most of the way. My pace was estimated. Still ... I felt pretty good and had just the usual aches. So that's good.

Saturday, 6/15/2019

2400 steps, 48/114 resting/peak HR, no sleep data, 169.5 lbs, 10 floors climbed.

Our laundry hadn't been done in a month ... so the Saturday before Father's Day was dedicated to laundry. I did 6 loads of clothes (darks, tech, towels, whites, colors and dress shirts) and 3 loads of bedding. I found that I have a unique ability to lose socks. The peak was 3 socks at one point but the end total was 1 dress sock. I hope it will turn up ... or it may be just as lost as my US Passport from 2008.

Sunday, 6/2/2019 to Saturday, 6/8/2019 - McMullen Mile

I ran 4 times this week, 15.08 miles.
I took 59,451 steps this week according to my Pebble 2 HR (up to Monday) and Garmin Vivoactive HR (after Tuesday) smartwatch.

Sunday, 6/2/2019: 14762 steps during the day, 8.05 miles, 1:07:51, 8:26 pace, 131 avg HR, 162 avg cadence, 62F, 86% RH, 7 mph W wind, rain.

I was up a bit late at 6:27 AM. I puttered around a bit as I ate a pre-run bowl of cereal and banana. Well ... by the time I got around to heading out to run it had started to rain. Well ... I went running  anyways. I didn't run with my usual earbud in my left ear since it was raining. I wore shorts, an orange Moore Than A Race long sleeve tech shirt and orange Fleet Feet hat. I was a bit perturbed when I dropped my Pebble 2 HR smartwatch on the kitchen floor and cracked the screen but ... eBay says that my "new to me" Garmin Vivoactive HR smartwatch will arrive on Monday.

I set up a nice and steady pace and proceeded to get wet. It was a steady rain for about 2 miles and then tapered to sprinkles. I had wanted to run my 15K route but my left calf proceed to act up at mile 5 so I modified the route to 8 miles. I basically sucked it up and kept running ... whenever. My splits were: 8:48, 8:28, 8:27, 8:28, 8:25, 8:24, 8:12 and 8:17. I was drenched when I got home. I had programmed the coffee before I went out so I brought up a mug for Christine before I stripped and took a warm shower. I was a bit chilled.

I limped the rest of the day. A couple of older runners on Facebook saw my post about today's run and suggested that I should go to the doctor. Both have had knots in their calves before ... one was due a herniated disc and the other due to intermittent blood clots. Maybe I should go to the doctor's ... but do I have the time or motivation? Maybe I will and maybe I will just keep running on it. Who knows?

I got a call from my ex-wife about my daughter, Karen. She had a pain in her right side that radiated to her bad. So ... Christine and I were soon on the road to Palmyra to take her to the Rochester General Hospital ER. She had a blood test, urine test, chest X-Ray and CT scan. He was diagnosed with a kidney and UTI infection. Christine and I headed to Wendy's and then home while she was getting an IV since I needed to get to bed for work on Monday. Then Christine went back to take her home when she was discharged. She got back around 1 AM ... then I went to sleep.

Monday, 6/3/2019: 6128 steps during the day, rest day.

I got my "new-to-me" Garmin Vivoactive HR (VAHR) in the mail today. I bought it off of eBay for $70.

Back into the Garmin ecosystem ... Pebble 2 HR on the left (I dropped it the day before) and Garmin Vivoactive HR on the right

Its battery was almost dead so I charged it up before I did anything. I paired it up via Garmin Connect with my personal cell and ... was initially unimpressed. I couldn't accept, reject, nor see contact info on any phone calls. I didn't get Yahoo! mail notifications. Steps and heart info info were OK.

Tuesday, 6/4/2019: 8300 steps during the day, 44 bpm resting HR, 7.06 hr sleep, 4 stairs climbed, rest day.

I monkeyed around with my VAHR during the day. I took a 1.1 mile walk using the VAHR in walk mode after I got out of work, link here. I had wanted to do a track workout since I do have the McMullen Mile on Friday but I wanted to rest my left calf. It still has a knot in it that bothers my walking and running.

Wednesday, 6/5/2019:

5205 steps during the day, 45 bpm resting HR, 6.30 sleep, 3 stairs climbed

My VAHR didn't record any sleep data last night even though I wore it all night ... weird. It knew that I slept. Just not the amount of light and deep sleep.

I figured out that needed to install the Yahoo! app on my personal cell to get mail notifications. I get a lot of personal email so ... I don't know if that's a good or bad thing! I found out that you can look at all the Garmin Connect IQ apps at https://apps.garmin.com/en-US. I am trying to see if there any apps or widgets that handle phone calls.

No running tonight. I continued to rest my left calf. It sucks though ... I would have gotten nice and drenched if I had run after work.

Thursday, 6/6/2019

7030 steps during the day, 45 bpm resting HR, 7.31 hr sleep, 4 stairs climbed.

Friday, 6/7/2019

10090 steps during the day, 45 bpm resting HR, 147 bpm peak HR, 7:31 hr sleep, 4 stairs climbed.
1 run of 1.0 mile, 124 avg HR, 156 avg cadence, 78F, 28% RH, 6 mph N wind, sunny.
1 run of 1.03 mile, 141 avg HR, 167 avg cadence, 78F, 28% RH, 6 mph N wind, sunny.

Tonight's run was my seventh McMullen Mile. I never met Charlie McMullen but I shook the hand of his brother, Tim McMullen, tonight. Charlie was the 56th American runner to run a sub 4 minute mile according to a 2003 obituary in Track and Field News and West Side News article. It was also a fundraiser for Gary Radford who is in the midst of bicycling from Key West, Florida to the Prudhoe Bay, Alaska, link here. Tonight's venue was the St John Fisher College track. The race switches between this track and the nearby Nazerth College track every year.

My previous times: 2012 - 5:52, 2013 - 6:25, 2014 - 6:12, 2015 - 6:21, 2017 - 6:36 and 2018 - 6:34. It's a Genesee Valley Harrier's (GVH) event. You don't get too many chances to race a mile plus it's a Rochester Runner of the Year race so I signed up ... of course.

I got down to the SJFC track just before the first heat started at 6:15 PM. My heat, male runner between 5 and 8 minute mile pace was number six so I had a while to hang out. I talked with Bill Beyerbach and Prem Kumar. Bill hadn't done any speed work either like I hadn't so I didn't feel as bad. Prem Kumar had just come back from running across Haiti on Sunday and told me about it. He ran 8 out of 9 days starting at 4 AM except for the last day with a 12 AM start. He said that in the last 36 hours he ran 30 and 53 miles. Wow! But ... he didn't rest. He was on his third race in 4 days: the Corporate Challenge on Tuesday, the 585 Big Run on Wednesday and tonight's McMullen Mile. Oh ... he ran a mile PR tonight of 5:50.39. He's running in the 40-44 age group so he is a bit younger but still ... double WOW!

I got out for a really nice and easy 1 mile run at 8:58 pace, link here. I didn't know how my left calf would react. I had rested it since Sunday. It felt a bit weird but ... I came to race so I toed the line with about 21 other runners.

I started out easy and was a bit dismayed when everyone was ahead of me at the end of lap 1. Yes, I was dead last. Well ... my left calf felt OK so I picked up the pace. I picked off four runners before I got done with a 7:08.76. Bill ran a 6:16.35. I was 18th out of 22 runners in my heat, link here. I was 3rd out of 4 in my M 60-64 age group, link here.

Post race, before coughing

I was fine for a while after the race. Then I started coughing like last year (not as much though). I sucked in a lot of air during the race. I drank a lot of water but it didn't seem to help so I just coughed for a long while. I don't couch much after any other race that I can remember.

I left before the races were over. I should have stayed for the elite men's heat. The first two finishers, Omar Boulama and Robert Hurlbut, were separated by 0.65 seconds at 4:19.09 and 4:19:74. I had a bit of trouble getting home. Lake Shore Blvd was blocked at Culver Rd due to the Pine Wood Derby. So I took a detour down Culver Rd, onto Titus Ave, Hudson Ave, Cooper Ave and Thomas Ave to the O'Rorke Bridge. But ... the O'Rorke Bridge was stuck open. I waited for a while until I bugged out down St Paul Blvd to the Route 104 bridge and then up Lake Ave. There was a lot of traffic when I get down to the other side of the O'Rorke Bridge but all I had to do was to make a left onto the Lake Shore Parkway. Boom ... Greenleaf Rd and home.

Saturday, 6/8/2019

7936 steps during the day, 5 stairs climbed, 46 bpm avg HR, 143 bpm peak HR, 8:03 hr sleep.
1 run of 5.05 miles, 43:30, 8:36 pace, 138 avg HR, 159 avg cadence, 77F, 10 mph N wind, mostly sunny.

I was up around 7:30 AM which is late for me. I puttered around a LOT before I finally realized that I would feel like a slug if I didn't get out. It was after noon when I got out so I put some ice cubes in my water bottle before I headed out. I set up a really easy pace. I chose my Out to the Pier route. There were a lot of people out out on the beach. Some were in bikinis (I'm not dead yet). The water was a bit choppy and washed over the pier so I got my feet a bit wet. I could feel my left calf starting to act up so I cut my route short by cutting through the fence on the LOSP trail and into the Greenleaf Meadow complex.

Other athletes chose other ways to get out there. There was the Albion Strawberry Festival 5K/8K Race out in Albion, the Ontario Summit Trail Half and Full Marathon and the Tour de Cure Bicycle Ride. So there was something for everyone: road, trail and bicycle.

Sunday, 5/26/2019 to Saturday, 6/1/2019

I ran 5 times this week, 28.35 miles miles.
I took 70,313 steps this week according to my Pebble 2 HR smartwatch.

Sunday, 5/26/2019: 9798 steps during the day, 3.15 miles, 26:27, 8:23 pace, 126 avg HR, 162 avg cadence, 68F, 88% RH, 2 mph W wind, mostly sunny

I was up with the sun around 6 AM. I didn't have to be out to Macedon to start my biweekly grocery shopping with my two oldest kids until 9 AM ... so I had time for a nice and steady 5K. I just took a couple swigs of water, got dressed and got out there. I just took it easy on an out and back to Dewey Ave. My splits were: 8:36, 8:19, 8:19 and 8:04 over the last 0.15 mile. It was a bit humid so I was dripping with sweat when I got done ... and I was taking it easy.

But ... no time to dawdle. I took a quick shower, shaved, brushed my teeth, got dressed, kissed Christine goodbye and was out to Michael's apartment in Macedon at 8:57 AM. His grocery shopping at the Macedon Walmart was uneventful. Then off to Karen's apartment in Palmyra and back to the Macedon Walmart for her grocery shopping. Her grocery shopping was uneventful too. Well ... there was two more things to do. One ... she bought a 5000 BTU A/C for her bedroom that I had to unpack and install ... no issues. Fun facts ... I used a couple of her plastic doggy chew toys to prop it up on the bricks outside and some craft boxes to prop the window closed on top.

Karen's living room A/C. She got it last summer from a neighbor's daughter who was clearing out an apartment after her mother died.

Karen's bedroom A/C

The craft blocks propping her window closed ... 2 of them were just the right height (2 more just for fun)!

Two ... she had bought a new ASUS laptop to replace her old busted HP laptop. The left lower part of the LCD had somehow pulled itself apart. I watched a YouTube video on how to take off the back of a  HP 15 BS-x00 laptop (6 visible screws and 4 hidden screws) so I could get to her old 1 TB hard drive. Then I used a USB to SATA 2.5" External HDD SSD Hard Disk Drive Adapter that I had bought from eBay (just received it from China the day before) for $3.15 to transfer over 600 GB of data (lots of movies, documents, pictures and music) to her new laptop. It worked like a champ! I can usually to make things work when I put my mind to it.

Monday, 5/27/2019: 9125 steps during the day, 5.65 miles, 47:05, 8:20 pace, 130 avg HR, 161 avg cadence, 58F, 82% RH, 3 mph NNE wind, mostly cloudy

I was up a bit later at 6:17 AM on Memorial Day. I puttered around quite a bit but I finally got out around 9 AM. I wanted to take a look at Lake Ontario so I set up a nice and steady pace. I headed out Greenleaf Rd, Beach Ave (and to the Secret Sidewalk), the pier, past the Pelican's Nest (closed by high water), up to the O'Rorke Bridge, Lake Ave, Latta Rd, LOSP trail, Greenleaf Rd. Just a big loop. There was a volleyball tournament setting up on the beach, some people on the pier ... just a peaceful run. I thought about more but decided to stop between 5 and 6 miles and call it a day. My splits were: 8:11, 8:15, 8:32, 8:16, 8:31 and 8:11 over the last 0.65 mile.

My darling wife, Christine, and I had some coffee and a bagel in bed. She had a cold sore on her lip but we managed to snuggle a bit while I caught on Facebook and email and she up on Pimple Pooper (not my favorite show).

Tuesday, 5/28/2019: 16078 steps during the day, 8.05 miles, 1:06:33, 8:16 pace, 160 avg cadence, 52F, 93% RH, 8 mph N wind, overcast with fine mist/fog



Today's run pushed me past 80 miles for the month. I decided to check Edgemere Drive again because of the news link here. So ... I set up a nice and steady pace and headed up that way. But first, I almost get hit by 3 cars that neglected to look right before they turned right. I was within 50 feet of the first two when they turned ... so somewhat no worries. The last I had to make an abrupt stop so maybe 20 feet away plus the truck did go behind an apartment complex sign. But still ... no stop whatsoever as she turned onto Long Pond Rd. I thew up my hands and yelled but what good did it do?

I could see the flashing lights as soon as I caught sight of the Long Pond Rd and Edgemere Drive intersection. Old Edgemere Drive was under water in spots so only residents were being allowed. I ran back to Island Cottage on Edgemere Drive. I could see that the water was up to the white line on the road in spots on the left (Lake Ontario side) and onto the road in one spot on the right (pond side). There was just a bit of a north wind and this is what the waves of Lake Ontario did. I wonder what would happen if there was a storm? I heard afterward that the water was all the way across Edgemere farther east towards Dewey Ave (like it was 2017).

Anyway ... my splits were:8:08, 8:20, 8:22, 8:02, 8:12, 8:42 (took duck picture), 8:09 and 8:16.

Wednesday, 5/29/2019: 7461 steps during the day, rest day.

I had what felt like a knot in my right calf. It wasn't enough to limp but I did feel it when I walked around during the day. So ... I rested after 4 days of running (1.75 and 3.16 miles on Saturday, 3.15 miles on Sunday, 5.65 miles on Monday and 8.05 miles on Tuesday).

Thursday, 5/30/2019: 13586 steps during the day, 6.25 miles, 53:39, 8:35 pace, 131 avg HR, 159 avg cadence, 71F, 66% RH, 9 mph N wind, overcast.

The knot in my right calf didn't want me to run but I wanted to so it had no choice. It did loosen up so I had a negative 5K split of 27:10 and 26:29. My splits were: 9:07, 8:43, 8:31, 8:31, 8:24, 8:27 and 7:46 over the last 0.25 mile. I have only a little over 4 miles to make it to 100 miles for May.

Friday, 5/31/2019: 5528 steps during the day, rest day.

Tonight's run didn't happen ... and I'm OK with it. 100 miles is just a number and running is supposed to be fun. So ... I didn't run tonight. My left calf can't really handle running 4 days in a row right now.

Well ... it's the end of the month so it's stat time!

I ran 20 times in May for 94.41 miles, 4.77 miles/run.
I ran 2 races in May:
 5/19 - Lilac 10K, 54:49, 8:46 pace, 244th out of 865, 8th out of 24 in my M 60-64 age group
 5/25 - Sunset House 5K, 24:08, 7:47 pace, 46th out of 310, 4th out of 9 in my M 60-64 age group
I have run 94 times so far in 2019 for 518.24 miles, 5.51 miles/run.
I took 279,107 steps in May and 1,504,827 steps in 2019 so far according to my Pebble 2 HR smartwatch (soon to retired).

Saturday, 6/1/2019: 8737 steps during the day, 5.25 miles, 44:18, 8:26 pace, 129 avg HR, 160 avg cadence, 58F, 68% RH, 1 mph NE wind, partly cloudy

I was up a bit after 6 AM and puttered around a bit before I got out there. My left calf didn't like me for the first 1/4 mile but I get going. It got so it didn't bother me much but I did just do a nice and steady 5.25 miles instead of pushing it up to a 10K or more. Maybe tomorrow. My splits were: 8:37, 8:35, 8:34, 8:26, 8:07 and 8:00 over the last 0.25 mile. A negative split run is always good though!

Sunday, 5/19/2019 to Saturday, 5/25/2019 - Lilac 10K & Sunset House 5K

Sunday, 5/19/2019: 17433 steps during the day, 2 runs of 1.26 and 6.25 miles, 138 avg HR, 158 avg cadence, 78F, 62% RH, 7 mph SW wind, partly sunny

Today's run was my tenth Lilac 10K (2007 - 46:22, 2010 - 49:03, 2011 - 46:28, 2012 - 43:53, 2013- 47:37, 3014 - 44:51, 2015 - 47:30, 2017:46:29 and 2018 - 46:25). It was a Rochester Runner of the Year race so I signed up ... like always. The added "bonus" was a 10K with a challenging uphill finish ... like always. It just seems like this race gets harder every year.

I was up around 6:15 AM. I wanted to leave around 7:30 AM so I could get down where I park at the Al Sighl Center before 8 AM when the Lilac 5K starts. I puttered around a bit, had my usual pre-race bowl of cereal and banana and kissed my darling wife, Christine, goodbye and hit the road at 7:35 AM. It had gotten a LOT warmer in 24 hours. It was 53F when I went out for a 5K run yesterday morning and it was already 72F when I driving before 8 AM. So I was dressed in shorts and an old Charlie's Old Goat Trail Run short sleeve tech shirt.

I paid my usual $5 to park at the Al Sigl Center on Elmwood Ave and got up to the Start/Finish line in plenty of time to view the 5K finish. These runners didn't even look like they were running hard when they posted sub 18:00 minute times! Ahh ... to be young! I got out for a little 1.25 mile warm up run at 9:56 pace so I could run back to the 2014 Cruze, link here. I took a gulp of Hammer Gel and a swig of water, link here.

I was still a bit sweaty when I lined up for the Lilac 10K start ... and a bit farther back than I like. And ... we were off! It took about 10 seconds before I even took my first steps but pretty soon I was walking, shuffling, running ... and then up to a slow race pace. I wanted to go easy since it was so hot. Well ... that didn't work out so well. I had a good mile 1 and mile 2. Then ... the bottom fell out. I overheated and fell hard into a run/walk that seemed to be more of a walk/run the closer I got to the finish. I just couldn't push myself back up to anything resembling my usual race pace. I am going to blame the sudden heat and humidity. I was certainly not used to it. Oh well!

Everyone got a finisher's medal this year!

So ... another race where I post my slowest time I have ever ran it in. Oh well! Such is the life of an older runner! I guess the ticking of the timer's clock will catch us all. My gun time was 55:18, chip time was 44:45, 8:46 pace, link here. I was 244th out of 865. and 8th out of 24 in my M 60-64 age group. My splits were: 7:51, 7:58, 8:20, 9:51, 10:18, 9:03 and 7:54 over the last 0.25 mile. Certainly not my best ... or at least what I think I am capable of. There were 1298 finishers in the Lilac 5K.

A shot of the lilacs and a damp mug shot (notice the petal on my forehead)

I wandered around a bit taking a few pictures of the lilacs and then went back to change into my newest favorite cotton t-shirt. I wandered back and got caught in a brief downpour as a cold front moved through. It did cool down a bit but got more humid.

My darling wife, Christine, had a nice Aldi's meat-lovers pizza ready when I got home. A mug of coffee and pizza ... nice!

Monday, 5/20/2019: 4839 steps during the day, rest day.

Tuesday, 5/21/2019: 5776 steps during the day, rest day.

Yes, it was a Tuesday. But ... I decided that my lovely wife, Christine, and I needed some "together" time more than I needed a run. Christine was most appreciative!

Wednesday, 5/22/2019: 15989 steps during the day, 8.05 mile, 1:07:00, 8:19 pace, 161 avg cadence, 64F, 37% RH, 16 mph N wind, overcast.

Yesterday's run didn't happen so today's run did. I decided to go for 8 miles on a loop route so that I couldn't turn back. I headed out to my usual spot ... the Greece Arcadia High School just before 5 PM. I set up a nice and steady pace as I headed out. It was overcast and a bit breezy. I got sprinkled on for a couple of minutes. My thighs were a bit tight and I felt sluggish but I pushed through it with only 2 tiny water breaks. My 5K was 25:25, 8:12 pace and my 10K was 51:30, 5:18 pace (2nd 5K: 26:05, 8:25 pace). So ... I ran this 10K 6 minutes faster than Sunday's Lilac 10K. The difference? It was cooler (14F), less humid and flatter. Hey ... I guess I have good days and bad days. My splits were: 8:05, 8:17, 8:12, 8:17, 8:26, 8:24, 8:24 and 8:28.

A long winded paragraph, two or three about how I use my electronics to track my runs and handle my personal cell. Your eyes may glaze over ... just a warning.

I have been using a Pebble 2 HR smartwatch to handle my personal cell. I have tracked my runs with a Garmin Forerunner 220 for years. I bought it from Prem Kumar when he upgraded to a Garmin Vivoactive. Both are long in the tooth. I liked the Pebble 2 HR smartwatch because: I could decline calls without digging out my cell, I could see notifications (texts, Yahoo! email, Facebook and Messenger) and weather. I could track steps but it was outside the Garmin ecosystem which I never did like. I have had no complaints about my Garmin Forerunner 220. It was trusty and reliable. I put it on when I went running and took it off when I got done. I seldom had to soft reset it ... maybe 5 times tops.

But ... I have, have had and probably will always have ... Garmin lust. I looked at the Vivosmart HR for a while. Then ... recently I started to look at the Vivosport and most recently at the Vivoactive and Vivoactive HR. Note that all these models are still not top of the line but they are newer than the Forerunner 220. I looked at Ebay and found that all of them were sold used for between $50 and $80. I looked at reviews ... Vivosmart HR (link here), Vivosport (link here), Pebble 2 HR vs Vivosport (link here), Vivoactive (link here), Vivoactive HR (link here) and Vivoactive vs Vivoactive HR (links here, here, here and here). I am quite partial to reading the exhaustive reviews of Ray, the DC Rainmaker, Ray's story, link here.

Anyway ... I bet you can figure out which one I sprung for. Drum roll ........ the Vivoactive HR. It has the most bang for the buck ($70). The Vivoactive HR form factor is just like my trusty Pebble 2 HR smartwatch except that the screen is color. My steps will be in the Garmin ecosystem, it counts floors, it has Garmin ConnectIQ widgets and .... it's cooler. Hopefully I will be happy. I do love my Garmins. I have had a Forerunner 305 (retired), 310XT (used only for biking and duathlons (my own) and 220 (used for running). It should get to me by Tuesday, June 4th.

Thursday, 5/23/2019: 12955 steps during the day, 5.05 miles, 47:11, 8:33 pace, 133 avg HR, 158 avg cadence, 76F, 60% RH, 29 mph W wind, partly cloudy

Today's run was blah! A line of thunderstorms was forecast to move through around lunchtime. Nothing special ... just a brief downpour. But it did get warmer, more humid and windy by the time I got out for my run at 5 PM. I don't do well in the heat, humidity and wind. I felt like I was barely moving as I ran into the west wind on Janes Rd. My thighs and left calf were tight too. So ... a run best forgotten. My splits were: 8:22, 8:48, 8:34, 8:14 and 8:42. I bet you can guess which miles (2 and 5) were into the wind!

Friday, 5/24/2019: 5814 steps during the day, rest day.

Saturday, 5/25/2019: 8569 steps during the day, 1.75 and 3.16 miles, 62F, 67% RH, 8 mph W wind, overcast.

Today's race was my second Sunset House 5K, My time last year was 23:20. It has been a Rochester Runner of the Year (RROY) race for the past 2 years. I usually sign up for 10 out of the 12 RROY races. I almost could have ran to this race since it was on the Irondequoit United Church of Christ on the corner of Cooper Rd and Titus Ave (4.5 miles away). Well ... almost.

I got to the race venue around 8:10 AM ... in plenty of time to get in a 1.75 mile warm up run at 8:52 pace, link here. It was kind of cool, a bit muggy ... so not bad conditions for a 5K.


And .... we were off! I started a bit slow as I slowly moved into some free running space. I didn't want to go out too fast but ... mile 1 was a bit fast at 7:30. I thought I might be able to break 23:00. .... maybe. I didn't think I slowed down much. I was neck and neck with an older guy. I was behind him ... I would pull up ... he would push ahead ... I got ahead a bit ... and he pushed ahead to stay ... I rounded the last turn ... the clock flipped past 24:00 ... done in 24:08, 7:47 pace. That older guy finished 44th in the M 65-69 age group. Anyway ... my first 5K of 2019. I was plenty much dripping wet with sweat. There were donuts afterward ... I had one ... sweet! I got a couple pieces of breakfast pizza to take home before I left.

I snuggled up with my darling wife, Christine, for a while when I got home. Hey ... it was a bit chilly before it warmed up later in the afternoon. We had a mug of coffee and the aforementioned breakfast pizza.

PCR-Timing.com did the timing. I did OK. I was 46th out of 310, link here. I was 4th out of 9 in my M 60-64 age group, link here. My avg HR was 147. My avg cadence was 167. My splits were: 7:30, 7:43, 7:49 and 7:11 over the last 0.16 mile.

Sunday, 5/12/2019 to Saturday, 5/18/2019

I ran 4 times this week, 21.9 miles.
I walked 60,389 steps during the week according to my Pebble 2 HR smartwatch.

Sunday, 5/12/2019: 9459 steps during the day, 5.45 miles, 4:08, 8:45 pace, 134 avg HR, 160 avg cadence, 46F, 86% RH, 16 mph E wind, overcast with light sprinkles

It was raining when I got up around 7:30 AM so I waited a bit before I got out. It has slowed to a real light sprinkle when I stepped out around 9 AM. The sprinkles had stopped by the time I got done. I didn't feel like an out and back 5 like usual so I headed "around the block" 5 like last Sunday ... when I tripped and tweaked my left hamstring. I set up a nice and steady pace. My muscles felt good but I didn't push. I did notice that the cobblestones around the solitary tree by Bill Gray's where I had tripped last Sunday weren't there. It had been paved over! So ... I was just an unfortunate soul who had happened by a week too early. My splits were: 8:27, 8:40, 9:02, 8:12, 8:13 and 7:52 over the last 0.45 mile.

I had left the 6 donuts that I bought yesterday at Walmart in the trunk of the 2018 Cruze. I retrieved them on my way back into our townhouse and presented them along with coffee to my darling wife, Christine. Happy Mother's Day! We spent some time together while we munched donuts and drank coffee. I also did the laundry so Christine cooked up a scrumptious Mother's Day dinner: rump roast, mashed potatoes with gravy and peas. I'm a good hunter-gatherer and cleaner-upper. She is a good cook who knows what I like to eat. I have to run to keep under 175 pounds (used to be 170 though). It's a good match!

Monday, 5/13/2019: 5752 steps during the day, rest day.

I took a look at my left leg when I got out of the shower this morning and immediately called out to Christine to come take a look. There were several bruises above and below where that tick beat me about 4 weeks ago (either 4/15 or 4/17). I am going to Google what I should do plus I am definitely going to email my PCP ... when I remember.

Tuesday, 5/14/2019: 12586 steps during the day, 6.25 miles, 51:37, 8:17 pace, 136 avg HR, 160 avg cadence, 48F, 87% RH, 9 mph SE wind, wind chill 45F, overcast.

I had all my running gear except my Nathan Zipster and Garmin heart strap so I went home to get them. I found them pretty quickly. The Nathan Zipster was in the basement where I had hung it up to dry on Sunday and the Garmin heart strap was hanging on my bicycle. I put them on, told Christine "goodbye" and headed out. I did remember about the bruises on my left legs but I figured I could walk so I could run too ... so I did. I set up a nice and steady pace. I thought of just an out and back 5 miles but I kept going until 5K before heading back ... a bit fast on the way back. My splits were: 8:20, 8:32, 8:18, 8:14, 8:08, 8:17 and 7:55 over the last 0.25 mile. Boom ... done!

Wednesday, 5/15/2019: 7072 steps during the day, rest day.

Thursday, 5/16/2019: 15783 steps during the day, 7.05 miles, 59:11, 8:23 pace, 135 avg HR, 159 avg cadence, 63F, 55% RH, 8 mph NW wind, overcast.



It was Thursday ... so I ran. Same old routine ... same time but a slightly different route to add on 2 miles. I went up the I390 trail to Latta and back. I'm not a fan of the addition because of its roots across the paved trail. My thighs felt a bit tired so I felt sluggish. It was a bit warmer than usual so I stopped for two tiny water breaks. It was kind of a blah run. My splits were: 8:21, 8:47, 8:08, 8:16, 8:16, 8:25 and 8:35.

Friday, 4/17/2019: 6773 steps during the day, rest day.

A couple of license plates that I have seen ... CURTC2ME at a Wendy's and NO1BUGME out driving. Nice!

Saturday, 4/18/2019: 2964 steps during day, 3.15 miles, 27:33, 8:44 pace, 126 avg HR, 158 avg cadence, 51F, 68% RH, 5 mph N wind, overcast

I was up early on a Saturday. I probably will be the rest of the summer and early fall because the sun comes up and shines right in onto my bed at 7 AM ... joy!.I don't normally run on the day before a race (Lilac 10K tomorrow) but I knew that Sehgahunda was being run at 8 AM and I wanted to run (just a bit) too. I saw Ellen's Facebook Live of the women's start come in 7:45 AM. I heard Boot's Facebook Live come in at 8 AM but I was already outside. I started up on a really nice and easy pace ... just for a out and back 5K. Just enough to get a bit of exercise but not enough to give up my race legs for tomorrow's Lilac 10K. My splits were: 8:50, 8:43, 8:42 and 8:35 ... a bit of a negative split.

My steps for today are most likely off. I discovered that my Pebble 2 HR smartwatch was in the middle of an update when I got home.

Sunday, 5/5/2019 to Saturday, 5/11/2019 - Dirt Cheap #2 (DNS)

I ran 4 times this week, 18.6 miles.
I walked 66,739 steps during the week according to my Pebble 2 HR smartwatch.

Sunday, 5/5/2019: 9396 steps during the day, 5.25 miles, 1:03:33, 12:07 pace, 108 avg, HR, 117 avg cadence, 46F, 100% RH, 3 mph NNE wind, overcast.

I felt OK so I wanted to do a bit more than 3.1 miles like yesterday. So ... stupid idea if you don't pick up your feet! The run started OK. It was pretty calm and relatively nice so I decided to run towards Lake Ontario to see how smooth the lake was. I took the secret sidewalk off off Beach Ave ... running OK. I felt my left hamstring twinge ... so I slowed down. I went out all the way on pier and back ... still OK. Then ... I stubbed my right foot on a raised cobblestone (about 1 inch higher than the rest) that were in a circle around a tree at Bill Grays. I didn't fall but I stumbled for a few steps. Well ... my left hamstring really didn't like my recovery. OUCH!!! My sunglasses fell off but I didn't notice for about 1/4 mile so I ran (sort of) to retrieve them. Then ... I limped home slowly. How stupid!!! I should have avoided those cobblestones and stayed on the sidewalk as I passed Bill Grays!!!

I cursed a bit when I got home as I got my coffee and plopped myself down on the couch. I even took 2 ibuprofen which I normally don't do. UUUGGGGHHH!!!!!! So ... I guess I have the elliptical in my future ... a sarcastic great! Anyway ... my splits were: 8:34, 8:32, 8:56, 11:41, 21:10 and 18:51 over the last 0.25 mile

Monday, 5/6/2019: 6274 steps during the day, rest day.

My left hamstring was worse but could I take a sick day? The short answer is NO so I went to work. My Mondays at Ricoh are always busy. I limped around as I walked very slowly and gingerly. I definitely felt twinges in my left hamstring when I stepped funny or tried to move faster. So much fun ... NOT! I found that taking 400 mg of ibuprofen every 4 hours during the day helped.

Tuesday, 5/7/2019: 9962 steps during the day, 3.15 miles, 30:46, 9:45 pace, 127 avg HR, 149 avg cadence, 54F, 67% RH, 6 mph W wind, mostly cloudy.

Sad news ... Bill Kehoe passed away at age 78 due to pneumonia around midnight. He had been in hospice care. Bill was a local race director. I ran in 21 of his races (2 Cat's Half, 9 Johnny's and 12 Polar Cats). He seemed to know everyone. Democrat and Chronicle link here and obituary here. The funeral service will be 6 PM on Friday, May 17th, at the New Comer Funeral Home on Ridgeway Ave.

An undated photo of Bill Kehoe by Ron Heerkens Jr.

I could walk a lot better today. I didn't expect such a big improvement. So ... I planned a short run in memory of Bill Kehoe. I headed home, got dressed and headed out. I knew that my lovely wife, Christine, had her reservations since I had been limping yesterday but she held her tongue. I didn't know what my body would give me but I knew that I needed to attempt to run.

I gingerly set out at a really slow pace. I almost turned back at 0.5 mile and then at 1 mile. But I felt OK. I thought of Bill and all his races that I had run ... the Cat's Half out at Mendon Ponds Park that taught me about the rolling hills of Mendon ... the Johnny's out and back 5 mile race ... and all the laid back and cold as **** Polar Cats. What good memories when I look back. I sped up a very little bit and got in a 3.1 mile run. I had felt just one slight twinge in my left hamstring around mile 1. Christine told me she knew I wouldn't wimp out with just 1 mile. My splits were not listed on Garmin Connect which was extremely unusual.

5/8/2019: 13628 steps during the day, 5.05 miles, 45:00, 8:54 pace, 132 avg HR, 155 avg cadence, 52F, 36% RH, 10 mph E wind, mostly cloudy

Yes ... today's race was supposed to be Dirt Cheap #2 out at Durand Eastman Park. I am signed up for the series. I didn't run (hence a DNS) it since I didn't want to risk tripping and really screwing up my left hamstring. But ... I wanted to really run anyways so I ran a flat 5 miles from Greece Arcadia High School. It was a bit cool so I wore shorts, a white long sleeve Freezeroo tech and light running gloves. I set up a nice and steady pace ... got it done. My splits were: 9:06, 8:48, 8:43, 8:58 and 8:59.

So ... my left hamstring is sort of OK with running but not at the pace I would really like. But ... it's better than not running. Saner people would rest but ... they're not me.

Thursday, 5/9/2019: 7253 steps during the day, rest day.

Friday, 5/10/2019: 12686 steps during the day, 5.15 miles, 44:00, 8:33 pace, 135 avg HR, 158 avg cadence, 54F, 69% RH, 13 mph W wind, overcast.

I took a rare Friday run so I wouldn't have to get up at the crack of dawn to get a run in before I headed out to do the bi-weekly grocery shopping with Michael and Karen. So ... I got out and got it done. My left hamstring wasn't 100% but it went along for the run anyway. My splits were: 8:39, 8:33, 8:32, 8:37, 8:27 and 8:08 over the last 0.15 mile.

Saturday, 5/11/2019: 7540 steps during the day, grocery shopping day.

I slept in a bit but still got to Macedon to pick up my oldest son, Michael, to take him grocery shopping at the Macedon Walmart. He is always so prepared. He had cloth bags now to put all his groceries in so it's a lot easier to bring them up to his apartment. Then it was over to Palmyra for my daughter's, Karen, turn. Her dog, Pooka, had an appointment at Petco in Canandaigua. The dog's haircut was going to take 3 hours so we ate lunch at Applebee's first before I took her to Walmart for grocery shopping. We almost didn't recognize Pooka when we picked him up ... a very short haircut!

I drove over to watch a bit of the Mind the Ducks 12 hour ultra race at North Ponds Park in Webster on the way home. I got there around 6 PM and stayed for about 30 minutes. I have run this race the past 3 years but took a break this year. A good idea this year because of my left hamstring issue.

Sunday, 4/28/2019 to Saturday, 5/4/2019 - Flower City Half

I ran 5 times this week, 23.18 miles.
I walked 75,836 steps during the week according to my Pebble 2 HR smartwatch.

Sunday, 5/28/2019: 23628 steps during the day, 2 runs of 0.55 and 13.22 miles, 4:50 and 1:57:23, 137 avg HR, 158 avg cadence, 37F, 90% RH, 6 mph N wind, wind chill 32F, overcast with real light sprinkles

Today's race was my tenth Flower City Half (2010 - 1:46:21, 2011 - 1:40:11, 2012 - 1:39:14, 2013 - 1:44:32, 2014 - 1:47:12, 2015 - 1:46:01, 2016 - 1:43:26, 2017 - 1:42:32 and 2018 - 1:48:57). I had set my alarm for 5:15 AM the night before. I had a bit of trouble falling asleep but I think I got around 5.5 hours of sleep. I had my usual bowl of cereal and banana as I caught up on a bit of Facebook and email. But ... there was a race to run. It was a bit chilly and rainy so I dressed in my usual winter running gear: CW-X tights, Darn Tough socks, a Freezeroo long sleeve tech, Brooks 1/4 zip long sleeve tech, Brooks beanie and heavy running gloves. I will bet that everyone who runs my pace in the winter knows what I wear!

I put my bib, a hat, light running gloves and my newest Flower City Half long sleeve tech (about to be earned) in a drawstring running bag that I was going to stash in the Blue Cross Arena for after the race. I also brought a travel mug of cold coffee and a few energy bars. It was only a 15 minute drive with the 2014 Cruze down Lake Ave / State St to the race venue, the Blue Cross Arena (BCA). I parked only a couple blocks away on Fitzhugh St across from the Sister Cities Garage. Easy-peasy with about 50 minutes to go before the race start of 7:30 AM. I have raced a few race before ... 479 before today and counting. I went into the BCA, pinned on my bib and hung out in the Fleet Feet VIP Area for a while. Four Season Challenge members do have a few perks! I also stashed my drop bag under a table.

Hanging at the Fleet Feet VIP Area before the Flower City Half

Now for the big elephant in the room that I have left unsaid. My left hamstring had been feeling wonky since Saturday, the 20th. Then I found a tick behind my left knee on Tuesday, the 23rd that had been hanging there since either Monday, the 15th (trails in Durand Eastman), or Wednesday, the 17th (DC #1 at Devil's Bathtub)! Was my muscle issue related to the tick and/or Lyme Disease? Who knows? I did take a single dose of doxycycline on Friday, the 26th. I just know that I had only run 3.05 miles in the last week. How would my left hamstring handle a half marathon? Well ... only one way to find out!

I got out a little 0.55 mile warm up run at 8:50 pace, link here. I didn't push so I felt no discomfort. My race plan coming in was to run a bit easy, see what happens and adjust as necessary.

Just after the start ... lurking behind Josh, the 1:50 pace leader. Photo courtesy of Barb Boutillier of Fleet Feet Rochester

A long line of Flower City Half runners ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

And ... we were off! I stayed near the 1:50 pace leader, Josh, for the first mile. But ... my left hamstring twinged like a knife was being thrust into it around mile 1.5. I yelled "Ouch" and slowed to a walk for a bit. Damn!! Bill Crowe asked if I was OK when he passed me. I got up to a hop-a-long gait that looked (and felt) weird for a 1/2 mile. I walked a bit and thought for a few seconds. It was way early in the race and I didn't want to walk the rest of the way. I tried a slower pace ... I felt a bit of discomfort but I could run about a 8:40-ish pace. Good! So ... I ran. I caught up to the 2:00 pace leader group, passed them and slowly passed a few runners. I had to constantly hold myself back but the fear of pain was a good motivator.

Heading west on Park Ave around mile 5 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Marigolds greeted some of the 5K runners ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I passed Bill Crowe on Park Ave around mile 5 a bit before turning left onto N Goodman St. I slowed a bit as I ran up into Highland Park but I didn't walk. I had to be careful when I was running downhill in Highland Park to not stretch my left hamstring. I slowed a bit when I entered Mt Hope Cemetery at mile 8 due to the hills and took a few tiny walk breaks. I noticed that Bill Crowe passed me again (I never saw him again). I was out back onto Elmwood Ave at mile 10 ... only a 5K to go! I made sure that I avoided triping on the roots in the paved Genesee Riverway Trail ... and took a few walk breaks. I was getting tired. I knew that I would break 2 hours but ... WTF (where's the finish)! Up onto the Ford St Bridge ... less than 1 mile ... on fumes ... keep running ... Freddie Sue Bridge ... I-490 overpass ... in the chute ... nothing left ... done in 1:57:23 according to my Garmin, 1:57:22 gun time, 1:47:11 chip time.

Post FCH picture ... exhausted

I was exhausted. I might have hydrated better. I still had 1/2 of my 18 ounce Nathan water bottle left. I drained it and went inside the BCA. I gathered up some food (pizza, banana, a bag of Fritos, a few cookies and plopped my butt down in the Fleet Feet VIP Area. I ate another piece of pizza, more cookies, a pint of water and chocolate milk ... and slowly recovered. It hurt like hell to get up out of that chair. It hurt doubly like hell when I used a massage tool on my left hamstring ... ouch!!!

I talked with Carl C and his friend about ticks as I was leaving. They told me that there is a place where you can send a tick to be tested to see if it has Lyme Disease. The tick that bit Carl's friend did have it so she had to undergo the whole 21 day antibiotic regimen. So ... Google research time! I found that it is pricey ($40 to $75 per tick). Maybe I can get my PCP to pay for it?

I had changed out of my wet upper body clothing and put on my new favorite Flower City Half long sleeve tech before I headed out to the 2014 Cruze. It was a bit chilly now that I wasn't running! I headed directly home with a short side trip to BJ's for coffee and coffee creamer.

I ached the rest of the day. I got enough energy to check the Yellow Jacket Racing results. I was 506th out of 1575, link here. I was 4th out of 31 in my M 60-64 age group, link here. I did notice that Michael Viterise who took 3rd was 505th and one second ahead of me! Note to self ... always sprint in the chute no matter if it hurts! Whatever ... my splits were: 8:28, 9:25, 8:33, 8:28, 8:35, 8:31, 8:57, 10:01, 8:37, 9:01, 8:55, 9:15, 8:45 and 8:23 over the last 0.23 mile.

Ohh ... I did look around and saw some signs. Here are the four (paraphrased) that I remember: "You're not watching Avengers: Endgame! You can go to the bathroom anytime you want!" "So it's hard! So it's long! Go faster!" "If you imagine hard enough this course is flat!" and "People are still watching Avengers: Endgame!" The "Go faster!" signs or variations on that theme were held by some college age ladies. I have seen these signs before so these ladies do get around ... lol!

So ... what's the moral of this story? Yes ... I ran my slowest Flower City Half ever. I took what my body could give me today ... which wasn't what I really wanted but I made it work and finished. Another day of running, racing and making memories ... it doesn't get any better. That's my story and I'm sticking to it.

Monday, 4/29/2019: 7353 steps during the day, rest day.

Tuesday, 4/30/2019: 12266 steps during the day, 3.14 miles on the elliptical.

I couldn't run yet but I managed to get up on the elliptical in the exercise room at Greenleaf Meadows to get in 1.33 and 1.81 miles for 3.14 miles. I put in a bit of upper body workout in between. I set a really slow pace, 13:30 per mile. I was streak hunting. I knew that my 100 miles per month streak of 39 months was toast but I found that I had an active streak of 71 months with greater than 80 miles per month. I only needed 2.99 miles to continue that streak and I got in 3.14 miles. Hey ... anything to get motivated to get up and off the couch. Yes ... it's an arbitrary number. So .... 80 is the new 100?

It's the end of April so it's stat time!
 I ran 16 times for 80.16 miles (72 months greater than 80 miles), 5.01 miles/run
 I have run 74 times for 422.83 miles so far in 2019, 5.71 miles/run.
 I ran 2 races in April (9 so far in 2019):
 4/17 - Dirt Cheap #1 - 4.64 miles, 50:51, 10:59 pace, 99th out of 247, 3rd out of 9 in my M 60-64 age group
 4/28 - Flower City Half - 1:57:11 chip time, 8:57 pace, 506th out of 1571, 4th out of 31 in my M 60-64 age group
 I took 295,094 steps during April according to my Pebble 2 HR smartwatch, 1,225,750 steps so far in 2019.

Wednesday, 5/1/2019: 7223 steps during the day, rest day.

Thursday, 5/2/2019: 9816 steps during the day, 3.14 miles on the elliptical and treadmill

My left hamstring still felt too wonky to chance it on the road so I hit up the exercise room at nearby Greenleaf Meadows again. I sped up at bit. I did 1 mile on the elliptical at 12:40 pace, 1 mile on the treadmill at 10:34 pace and 1.14 mile back on the elliptical at 12:40 pace. It was enough to work up a sweat.

Friday, 5/3/2019: 9489 steps during the day, rest day.

Saturday, 5/4/2019: 6061 steps during the day, 3.15 miles, 27:39, 8:47 pace, 124 avg HR, avg cadence 155, 50F, 86% RH, 7 mph NE wind, wind chill 47F, overcast

I really didn't want to go back to the elliptical and/or treadmill again but I wasn't really anxious to test out my left hamstring either. I knew I would be grouchy the rest of the day so I got myself out at 1 PM. I didn't know what to expect so I decided on an out and back 5K. I started out slow and I could feel a bit of a knot but I felt OK otherwise. I ended up with negative splits: 9:09, 8:49, 8:28 and 8:04 over the last 0.15 mile.

Sunday, 4/21/2019 to Saturday, 4/27/2019

I ran 1 times: 3.05 miles. Yes ... only 3.05 miles thanks for a wonky left hamstring.
I took 51,051 steps according to my Pebble 2 HR smart watch.

Sunday, 4/21/2019: 1960 steps during the day, rest day.

I rested my left hamstring ... joy ... NOT! I would have much rather taken it (and myself) out for a run.

Monday, 4/22/2019: 7543 steps during the day, rest day.

I thought during the day that if I put in 4 miles on the elliptical every day until the end of the month and ran the upcoming Flower City Half that I could make 100 miles. Well ... my lovely wife, Christine, had other more lovely plans for me when I got home. So ... my elliptical "run" didn't get done. We did get a nice workout in though ... :-)!

Tuesday, 4/23/2019: 5275 steps during the day,

I forgot to do something that my boss needed me to have done for a meeting the next day so I stayed after work to get it done.

Then ... the night got interesting. My darling wife, Christine, saw something weird on the back of my left knee. Well ... upon closer inspection it was a tick. It was engorged and about 1/8" round. Christine got to work with some improvised tools ... a tweezers, needle, kitchen knife and my running headlamp. I laid on my stomach on the bed while she worked. It got a bit painful before she admitted that she hadn't get the head out. I also had a smaller one up higher to the left about 2 inches and about 5 inches below my belly button (I will leave it to the reader to guess about where that is).

Christine added the black marker outline

The dead tick preserved for posterity

Where did I get a tick bite? Well ... I ran in Durand Eastman Park on Monday, 4/15, and at Dirt Cheap #1 at Devil's Bathtub in Mendon Ponds Park on Wednesday, 4/17, ... which is about a week ago. So ... I guess this tick was hanging off me for a week!

Perhaps my left hamstring issue is due to this tick bite? The CDC has this to say, link here and PDF here. A Google Lyme disease search link here. Joy ... oh joy. I put a message in via MyChart with my doctor, a very nice Dr. Lavender, asking if I should come in to be seen or just prescribed doxycycline.

Wednesday, 4/24/2019: 12955 steps during the day, 3.05 miles, 27:08, 8:54 pace, 154 avg cadence, 53F, 55% RH, 7 mph W wind, mostly cloudy.


I needed to run but I knew my left hamstring still felt wonky plus I had the added worry about the tick bite. So I chose to run around the Greece Arcadia High School track. Boring but it provided an easy out in case my left hamstring acted up. A wise choice because it started to act up on the last lap before I got done with 3 miles. My splits were: 8:52, 8:55 and 8:55.

Ugghh! I predict here and now that the Flower City Half on Sunday will be ugly with lots of walking if I can't run more than 3 miles at 8:54 pace. But I am not backing down. I am signed up and I will be there until I get done. I have run/walked Mind the Ducks and Many on the Genny so I know that I can run/walk a half marathon.

Thursday, 3/25/2019: 8506 steps during the day, rest day.

Friday, 3/26/2019: 8897 steps during the day, rest day.

I would have liked to parked in the parking lot near Rochester Running Company and take a short run through Mt Hope Cemetery on the Flower City Half route but I have to deal with the body that I have not the one I think I have. My left hamstring will need all the rest it can get before I really need it for Sunday. So ... I picked up my Flower City Half bib and long sleeve tech shirt (gray this year) at Fleet Feet Armory before lunch. They had a 20% off sale on Brooks (a sponsor of the FCH) plus I had a $15 off coupon from the Fleet Feet app. I get points from that app from every run that I do. So ... a $130 pair of Brooks Adrenaline GTS19 shoes were only $89. So ... I sprung for them. I'll run on them eventually.

My PCP prescribed a single dose of doxycycline that I picked up at Wegmans and took while I was eating supper. Hopefully that will prevent any Lyme Disease from my tick bite.

Saturday, 3/27/2019: 5915 steps during the day, rest day.

One thing about running the Flower City Half tomorrow morning is I didn't have to get up at the ass crack of dawn this morning to get a run in before I headed out on my biweekly Saturday drive out to Macedon and Palmyra to take my oldest son, Michael, and daughter, Karen, grocery shopping. The weather in late April in Rochester during the morning ... chilly (between 36F and 39F), windy and light, itty bitty snow flakes! Spring time ... not! I did see flowers blooming though. I saw posts about the Rally Round the Valley 18 Miler on Facebook ... a long ways to run around Honeoye Lake in this weather!

Sunday, 4/14/2019 to Saturday, 4/20/2019 - Dirt Cheap #1

I ran \4 times: 12.19 miles.
I took 56,500 steps according to my Pebble 2 HR smart watch.

Sunday, 4/14/2019: 1402 steps during the day, rest day.

Yes, it was Sunday but I decided that my left hamstring needed some time off of running so no run today. I watched the final round of the Masters ... and then I watched the encore to see what I missed when I didn't watch it for a hour (which was where a lot happened). Tiger Woods was in the hunt and he pounced. He was in a 5 way tie at -12 going into the 15th, birdied the 15 (leaving a 3 way tie for second behind him), birdied the 16th (almost a hole in one), had par for the 17th and bogeyed the 18th for a one shot win. His 15th major, first major win in almost 11 years in age 43 (after 4 back surgeries and some knee reconstructions) and his 5th Masters jacket (first since 2005). He had a long road back with personal problems, back problems and a pain killer addiction but America loves a come back story. The video of him hugging his two kids and mother afterward was heart touching, links here, here, here and here (lots of others out there).

Monday, 4/15/2019:12990 steps during the day, 3.25 miles, 35:54, 11:03 pace, 130 avg HR, 146 avg cadence, 44F, 49% RH, 21 mph NW wind, wind chill 36F, partly cloudy

Monday is not normally a run day but I have signed up for the Dirt Cheap Trail Race Series (my 11th year) and the first one is on Wednesday. I like to run in the mud what can I say. I almost always don't run on the day before a race so today was the day to run since I didn't run on Sunday.

These Salomon SpeedCross 4 trail shoes were too clean!

My brand new Salomon SpeedCross 4 trail shoes, review here, needed some mud on them and I needed to get my running mind in trail mode instead of road mode. Where do go though? I chose Durand Eastman Park since it was close by. I should really run it more often. Trail running is so much easier on my knees than road running. It takes longer to get mileage though ... I do like to get to 100 miles of running every month.

I got there after work. It was around 40F and windy. I had thought I had packed my CW-X tights but all I had were shorts. I did wear a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves on top. I was a bit apprehensive about parking my '18 Cruze so near Lake Shore Blvd by the locked gate on Log Cabin Rd. But ... I did and set out on a really nice and easy trail pace. I could hear the wind but didn't really feel it unless I got to a wide open spot. Running on the road in shorts would have probably sucked. There some mud and just a few puddles. It was a bit wet over by the Durand Eastman Golf Course. I ran around Durand Lake on the red trail and then around Eastman Lake on the orange trail. It was peaceful. I only disturbed some geese and a swan on each lake. My splits were: 11:33, 11:27, 10:02 and 11:25 over the last 0.25 mile.

The Boston Marathon was held today. I am usually all hyped about this but strangely enough not this year. I just couldn't get into it. I knew people who ran it ... Tim Dwyer in 3:04:51, Heather Patterson in 3:28:59, Wendy Abbott in 3:40:37, Christine Antonini in 3:49:28 and Bambi Jasmin in 4:21:33. Marathons and me don't get along so I stopped signing up for them. I fall apart in the second half of a marathon. You don't get a BQ time when that happens. So ... I am sticking to half marathons. You get done in half the time and can walk the next day.

Tuesday, 4/16/2019: 5783 steps during the day, rest day.

Wednesday, 4/17/2019: 18837 steps during the day, 2 runs of 1.15 and 4.64 miles, 58F, 41% RH, 9 mph E wind, mostly cloudy.

Today's race was Dirt Cheap #1. I looked at my running spreadsheet and found that this was my 20th time running this course , 9 times as Dirt Cheap #1 (missed 2016) and 10 times as Dirt Cheap Stage Race #2. I guess I have been racing for a while. I got dressed and got on the road just after 5 PM. The drive down to Mendon Ponds Park was uneventful ... just the usual 5 PM traffic on I-390S, I-490E, Monroe Ave and Route 65. I got to the race venue, Devil's Bathtub, jpg here, around 5:35 PM and got a nice parking spot on top of the hill.

I met up with Andy Ciaio and Wilt Alston. Wilt turned 60 in December and is now a "young punk" (according to him) member of the M 60-64 age group. I saw Joe Ciecierega. He told me that he was running the Hall of Fame Marathon out in Canton OH in 2 weeks. It will be his 32nd marathon in 5 years! He said that this race and Sehgahunda will be training(!) runs for his Many on the Genny in June. Gulp!

I got out for a 1.15 mile warm up run at 9:50 pace with Andy before the race, link here. We caught up to the early start runners and carefully ran around them when we could.

I lined up with Andy and talked with Prem a little bit before the race. I mentioned to Prem that he had 290 races in 6 years. He told me that he was up to 293 so far and tonight was going to be his 294th and had the Muddy Sneaker 20K on Saturday. Andy had run the Amigas 6 hour Ultra last Saturday and will also be running the Muddy Sneaker 20K and the Rally Around the Lake 18 mile race the week after that. I felt like a slacker .... I'll just be running the Flower City Half in 2 weeks. Prem told me that I am the one that gave him the urge to run so many races. He remembers me saying that I had run 51 races so far in 2013 way back at the Reindeer Run 5K that year when he had first moved to Rochester (and we first met). Well, I have run a few races too ... 478 so far coming into tonight's race. But I have been racing since 2005.

And ... we were off! The bearded Sean Hendrick gave a very long winded "Goooooooooo"! My left hamstring felt a bit wonky so my plan (what little there was) was to stay upright and take it nice and easy. The first mile was open grass with rolling hills so it was a fast 8:27 pace ... predictable. Then ... the fun began with single track with leaves, roots, rocks. I survived the bog around mile 2. I tried to go straight the bog without running above it on the twisty turny path along the trees to the right ... but sank ankle deep in mud the few times I tried it. Then ... mile 2.85 happened. I came to the first large mud patch that you really couldn't go around. I ran in with my left foot ... it sank into the mud ... I tried to pull it out ... and it didn't come out with a good pull ... and tweaked my left hamstring ... ouch!!! What to do? Some smarter runners might have walked the rest of the way. Well ... I found I could run without too much pain so I continue to run. I ran slower but I ran none the less. Wilt and Joe passed and asked me how I was doing. I guess my gait told them that I hurt a bit. There was a lot more mud patches. I ran straight through them and didn't avoid them. You just have to tip toe through them and even then my shoes almost came off a few times. I also slammed my right foot against the inside of my shoe when I went down a steep downhill. I guess I didn't have my Salomon SpeedCross 4 trail shoes cinched up tight enough. I walked the hills I usually walk ... I have run this race just a few times. But ... I do like running in the mud!

Ahh ... some Dirt Cheap #1 mud made my Salomon SpeedCross 4 trail shoes look better!

Anyway ... I kept on running. I was more than glad to stop once I ran up the infamous stairs and got to the finish line. I had a couple of hot dogs and cookies ... I was tired and hungry. My shoes and socks were wet and muddy so I changed them into dry ones before I headed home. I was tired and a bit cranky but still did my usual household duties before I went to bed ... early. I was beat.

Overall ... I did OK. I survived to run another day. Stat time: my avg HR was 134 and my avg cadence was 142. My splits were: 8:27, 10:59, 12:13, 10:37 and 13:35 over the last 0.64 mile. My chip time was 50:51 and gun time was 50:54 which puts this as my slowest Dirt Cheap #2 ... just a bit slower than last year's 50:29. I was 99th out of 247 and 3rd (2:34 behind Wilt at 71st) out of 9 in my M 60-64 age group, link here. Andy finished in 44:38, Prem in 45:36 and Joe in 4:39. Tina Pellegrin looked OK when I passed her but was evaluated by EMTs after she finished in 1:32:24 and was transported to a hospital.

Thursday, 4/18/2019: 6189 steps during the day, rest day.

A definite rest day after tweaking my left hamstring the night before. It felt a bit sore so I just did my normal day. It was above 70F so I did take a 2000 step walk around the Harris B601 building.

Friday, 4/19/2019: 4246 steps during the day, rest day.

Just your average middle of April Friday ... the temperature dropped 31F in 24 hours.

Saturday, 4/20/2019: 7053 steps during the day,  3.15 miles, 29:31, 9:22 pace, 119 avg HR, 152 avg cadence, 42F, 89% RH, 14 mph NE wind, wind chill 35F, overcast.


I was up at 6:30 AM and was ready to run at 8 AM ... but it was raining. I thought of all the trail runners that were going to run the Muddy Sneaker 20K down in the High Tor Wildlife Management  Area around Naples.

The power of Google ... I did a search for Muddy Sneaker 20K and then clicked on the Images tab. One of the pictures is a link to a picture from my 2015 blog post, link here, which was the last time I ran this race.

A blast from the past ... 4/12/2015 when I last ran the Muddy Sneaker 20K

I waited until a bit after 10 AM before I went out. Well ... that run didn't turn out the way I expected. My left hamstring still twinged when I stretched out to run my usual pace. I made due by shortening my stride but even then I felt  twinge or two. So ... I could have turned around at mile 1. I turned around at Dewey Ave at mile 1.5. My splits were: 9:04, 9:33, 9:30 and 9:19.

I was a bit depressed the rest of the day. I have 60.2 running miles for April and only 10 more days to get to 100 miles. I really don't want to break my 100 running miles per month streak! I've had my streak going since January 2016 ... 39 months.