Sunday, 8/18/2019 to Saturday, 8/26/2019 - Made in the ROC 10K

I ran 3 times this week, 16.56 miles.
I might not be running at full speed for a while due a left IT band injury.
I took 61,307 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 8/18/2019

11840 steps, 51/147 resting/peak HR, 6.13 hr sleep, 171.2 lbs, 5 floors climbed
run: 6.26 miles, 55:14, 8:49 pace, 141 avg HR, 159 avg cadence, 69F, humid, 8 mph SW wind, overcast, rain

Today's race was the inaugural Made in the ROC 10K. This race was announced about 3 months ago and had been sold out for a month. The attraction of this race is that was held entirely on the Eastman Business Park property. It just seemed like a fun and new race to sign up for ... back before I had a left IT band issue. I had my reservations before this race ... and I dare say that my darling wife, Christine, had even more reservations that she mostly kept to herself. But ... I was signed up and I didn't want to blow off 2 races (Dirt Cheap #5 on 8/14) in the same week.

I got up around 5:45 AM, had a pre-race bowl of cereal, dressed like usual, kissed Christine goodbye and out. I took the high speed route of the Parkway, I-390S and West Ridge Rd instead the more direct route of the Parkway, Lake Ave and West Ridge Rd ... 6 of one, a half dozen of the other. I got to the race venue, the parking lot next to the Kodak Theater with 45 minutes to spare before the race.

A couple pictures before the race

I hung out with Bill Murphy for a bit before the race. I told him that I was closing in on 500 races. Well ... Bill is closing in on 1400. He does a lot of the Mainly Marathon races. He has 8 in 8 days coming up soon. That will get you a lot of races pretty quickly! I stretched a bit before the race. My plan was just nice and steady with short stride so as to not aggravate my left IT band.

It started to sprinkle about a minute before the start. Ellen yelled ... "Gooooooo" and off we ran. Then ... it started to rain.

A long line of runners at the start and Ellen calling in the finishers ... photos courtesy of Barb Boutillier of Fleet Feet Rochester

I got up to a slow race pace as the rain came down. I run well in the rain so I just kept running. My left IT band didn't argue with me at the pace I had settled into so I kept it up. I did get a bit tired on the way back so I allowed myself a few walk breaks when we went under bridges. There wasn't too much to see ... lots of buildings and lots of pipes running every which way. We weaved between buildings to get up to 10K ... and then I was done. I tried to get the gun clock below 55 minutes but I failed. My chip time was 55:48 which is my fastest 10K of 2019 ... a bit slower but I guess Father Time is trying his best to catch up to me.

Some more bling to add to the my collection

I checked the results and saw that I was third in my age group. I stuck around to eat at one of the two food trucks. I chose the most popular one ... there was a LONG wait between ordering and eating my pulled pork slider and fries. I was getting hungry and tired of standing so I think cardboard would have tasted OK. I took some pictures of the displays inside the Kodak Theater.

I did OK. I was 50th out of 339, link here. I was 3rd out of 8 in my M 60-64 age group, link here. There were 356 finishers in the 5K, link here. My splits were: 38, 21, 29, 41, 9:1, 9:04 and 11:21 over the last 0.26 mile. I know I didn't turn off my Garmin right away by 10 seconds or so ... but 11:21 over the last 0.26 mile? I know I was moving faster than that. I did go under a lot of tunnels where my Garmin couldn't get a satellite fix past mile 6 ... so who knows?

I relaxed the rest of the day ... I was kind of sad that my week off from Ricoh was almost over. I didn't do much ... a lot of relaxing, 2 loads of laundry and a itty bit of straightening up. I really should organize but I just can't get the motivation.

Monday, 8/19/2019

8205 steps, 49/102 resting/peak HR, 6.01 hr sleep, 172.3 lbs, 6 floors climbed

So .. first day back from a week of vacation. I found out that not a lot gets done by the guy who covers for me while I'm off. He did hurt his wrist a bit when he was changing paper in a Ricoh MPCW2200 plotter and change a black PCU in a Ricoh SPC830 printer though.

Tuesday, 8/20/2019

5974 steps, 50/101 resting/peak HR, 6.40 hr sleep, 172.9 lbs, 6 floors climbed

My lovely wife, Christine, had a bad reaction to a guy yelling and swearing outside our townhouse. I gather that stuff was stolen out of his unlocked(?) car and he was not happy about it. She called 911 on him. I think she had flashbacks to when her first husband physically abused her. She kept to herself all night and took everything I said the wrong way. I stayed away and tried not to bother her.

Runner's World had an online story about how Kevin Clinefelter died during the Shoreline Half Marathon, link here. I am still a bit sad about his death.

Wednesday, 8/21/2019

9902 steps, 50/99 resting/peak HR, 2.16 hr sleep (definitely off!), 172.4 lbs, 5 floors climbed.

Well ... I could have gone for a run but it was hot and humid so I decided to make an appearance at the Greenleaf Meadows pool. I live there, I pay for it so I found that I just make at least one visit a year there since last year and maybe the year before that I hadn't. Well ... no one was there except the lifeguard when I got there around 5:30 PM. He scanned me in and told me that the pool temperature was 82F.

Yes ... the pool temperature was 82F!

I thought about it ... dipped my toe in the deep end of the pool ... thought about it some more ... and jumped in! It wasn't that cold at all!.I quickly got out of the deep end and just swam using the breast stroke across the pool at the 5 foot area. I am not the best swimmer so I tend not to go in the deep end too much. A young woman and her 4 year old daughter came after about 10 minutes. I left after 20 minutes or so. You definitely use different muscles when you swim.

My darling wife, Christine, had cooked up pork chops and mashed sweet potatoes along with a spinach and bacon salad for supper .... mmm!

Thursday, 8/22/2019

10168 steps, 55/148 resting/peak HR, 7.07 hr sleep, 172.5 lbs, 5 floors climbed.
run: 5.05 miles, 44:05; 8:43 pace, 137 avg HR, 153 avg cadence, 79F, not as humid, 8 mph WSW wind, mostly cloudy.

It had been 4 days so I had to go out for a run. I got home, changed and got out there. Nothing fancy ... just a nice, steady and somewhat sluggish run. I forgot to "accept my run" when I stopped so my Garmin started back up for a bit until I noticed it. I know I had 5.05 miles and a 8:43 pace. Definitely not my usual 8:10 to 8:20 pace but better than nothing at all. My splits were: 8:48, 8:37, 8:43, 8:45 and 8:43.

I know I am not 100% yet so I didn't push. I didn't have any left IT band issues. I don't think I will be taking any long runs for a while but I will take 3 to 5 mile runs for sure.

Friday, 8/23/2019

5992 steps, 48/103 resting/peak HR, 6.07 hr sleep, 172.7 lbs, 5 floors climbed.

Saturday, 8/24/2019

9226 steps, 49/147 resting/peak HR, 7.25 hr sleep, 173.2 lbs, 5 floors climbed
run: 5.25 miles, 45:37, 8:41 pace, 140 avg HR, 161 avg cadence, 60F, 63% RH, 5 mph NNW wind, overcast

I wanted to get out early and I did. It was refreshingly a bit cooler. I set up a nice and steady pace at first. I pushed it a bit after I warmed up but it didn't feel good so I dialed it back. The wind was coming out of the north and the Lake Ontario waves were around 1 to 2 feet. The pier was pretty dry though except way out at the end. I love long runs but I'm happy with a nice and steady 5 miles right now. My splits were: 8:30, 8:28, 8:53, 8:57, 8:46 and 8:12 over the last 0.25 mile.

Other races were going on. The Medved Midsummer Night's Madness Trail Half Marathon and Relay was held. 65 solo runners finished, results here. The Rochester Triathletes Tri/Du was held, results here.

Sunday, 8/11/2019 to Saturday, 8/17/2019 - Dirt Cheap #5 - DNS

I ran once this week, 1.05 miles ... :-(
I might not be running at full speed for a while due a left IT band injury.
I took 11156 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 08/11/2019

1210 steps, 53/100 resting/peak HR, 5.32 hr sleep, 171.0 lbs, 2 floors climbed

Another trail race was held today ...the Dam Good Trail Race, link here. I ran 7 Dam Good Trail Races (2009 - 2:23:42, 20.10 - 2:19:52, 2011 - 2:17:56, 2013- 2:15:56, 2014 - 2:21:45, 2015 - 2:21:35 and 2016 - 2:32:27), 2019 results here., I loved running that race. A nice trail race down in Letchworth State Park ... just an out and back 13 miles with a loop at the end. There was always a great post-race food spread afterward. I remember when I loved to run long ... not so much now. Now ... I can't fucking run longer than 5 miles due to my left IT band. It fucking sucks!!!!

Anyway ... I made it out the Walmart on Dewey Ave. I hit there around 4 PM. To say that it was busy and that their groceries were picked over would be an understatement. But ... I gathered what I could and made it home safely.

Monday, 8/12/2019

1211 steps, 54/121 resting/peak HR, 09.02 hr sleep, 172.4 lbs, 4 floors climbed

Tuesday, 8/13/2019

1289 steps, 56/90 resting/peak HR, hr sleep, lbs, floors climbed.

Christine and I had a mini 1950's Sci-Fi movie marathon of movies that we had on the DVR off of BBC America: It Came from Another World (1951), The Thing from Another World (1951) and The Invasion of the Body Snatchers (1956).

Wednesday, 8/14/2019

3664 steps, 52/128 resting/peak HR, 8.34 hr sleep, 171.8 lbs, 7 floors climbed
run: 1.05 miles, 10:48, 10:16 pace, 121 avg HR, 149 avg cadence, 76F, 7 mph ENE wind, mostly cloudy

Big thrill of a week off ... doing laundry. Well .. it had to be done. So ... I got it done.

Well ... I wanted to run Dirt Cheap #5 out at Black Creek Park. My left IT band was acting up so I tested it out with a real slow 1 mile slog. It hurt so I played it safe and stayed home. Aarrgghh!!!


Thursday, 8/15/2019

343 steps, 52/95 resting/peak HR, 9.07 hr sleep, 3 floors climbed.

Christine, my lovely wife, made a delicious lasagna. Mmmmmm!!!

Friday, 8/16/2019

1776 steps, 49/104 resting/peak HR, 6.42 hr sleep, 4 floors climbed.

Christine finally got me to go to Massage Envy down on Monroe Ave. She went first at 11 AM for her appointment and then told me that she had scheduled me for a 1 hour Stretch with Kat. Well ... Kat stretched me out quite well from head to toe ... first the right side and then the left side. She definitely found that my left IT band was sore. I couldn't lift my left leg to use the brake on the 2018 Cruze so I had to use my right foot on both the gas and the brake.

Saturday, 8/17/2019

1663 steps, 53/110 resting/peak HR, 9.00 hr sleep, 1 floors climbed.

I went out to Palmyra to see my daughter, Karen, ... and to put together a microwave cart. There was a whole lot of allen wrenching to do before I got it done. I was successful with no parts left over ... and no blood!

The finished microwave cart

I stayed at Karen's a bit while I waited for my oldest son, Michael, to wake up and respond to my Facebook Messenger texts. It had started to rain and then pour while a thunderstorm passed. It eventually stopped, he woke up, responded and came downstairs so we could talk for a bit.

Oh ... some license plates I have seen. Let's see ... 1GR8RYDE on a Corvette, JINX LOL and DNTWRFUR (seen multiple times).

Sunday, 8/4/2019 to Saturday, 8/10/2019

I ran 2 times this week, 10.1 miles.
I might not be running at full speed for a while due a left IT band injury.
I took 46.037 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 8/4/2019

1360 steps, 53/106 resting/peak HR, hr sleep, 170.9 lbs, 1 floors climbed

Yet another mass shooting in Dayton OH ... less than 14 hours after the El Paso mass shooting that killing 20 (plus 2 more on Monday). It took the shooter .. a young white male about 30 seconds to fire 41 rounds which killed 9 people. Luckily police killed him before he can entered a crowded nightclub. Tears for El Paso and Dayton.

Monday, 8/5/2019

6852 steps, 49/94 resting/peak HR, 7.0 hr sleep (wrong ... I was restless all night), 172.1 lbs, 2 floors climbed

Tuesday, 8/6/2019

5874 steps, 51/126 resting/peak HR, 6.32 hr sleep, 174.0 lbs, 4 floors climbed

Wednesday, 8/7/2019

12688 steps, 50/157 resting/peak HR, 6.13 hr sleep, 173.1 lbs, 4 floors climbed
run: 5.05 miles, 44:27, 8:48 pace, 144 avg HR, 156 avg cadence, 77F, humid, 76F, humid, 3 mph W wind, partly sunny

It had been 4 days since my last run so ... I had to get out. I wanted a bit more than 4 so I headed out to the pier. I set up a nice and steady pace. I expected a bit of left IT band pain but it didn't materialize so I was happy about that. The Lake Ontario waves were less than a foot and there were at 5 beach volleyball games going on while I ran past. It was a bit humid so I stopped for a breather a few times around the 4 mile mark. I was dripping when I got done. I made sure to stretch before and after my run. I think I will make a point of doing that going forward. I took a shower afterward to cool down. My splits were: 8:43, 8:33, 8:44, 9:16 and 8:46. All in all ... a success.

Thursday, 8/8/2019

4101 steps, 49/88 resting/peak HR, 6.49 hr sleep, 171.5 lbs, 1 floor climbed

Friday, 8/9/2019

5602 steps, 49/102 resting/peak HR, 6.22 hr sleep, 4 floors climbed

Well ... I have a week of PTO from Ricoh. My boss has been telling me that it would be great if I took my vacation during the summer instead of February and March. The Ricoh fiscal year is the end of March so my 3 week vacation runs from that. I scheduled one week during August and 4 days during in September during Labor Day. I manage the 183 L3Harris SAS network printers for Ricoh. It's easy work so I don't mind the M-F grind.

Saturday, 8/10/2019

9560 steps, 52/149 resting/peak HR, 6.21 hr sleep, 171.6 lbs, 7 floors climbed
run: 5.05 miles, 43:32, 8:37 pace, 140 avg Hr, 158 avg cadence, 62F, 10 mph W wind, partly sunny

Well ... day 1 of vacation. Didn't do much. I made it for a run after a bit of the usual puttering around. I set up the usual nice and steady pace ... just a bit slower due to my left IT band injury. I felt OK ... but I had a twinge of pain at mile 4 so I slowed and cut it to get home ASAP. I felt OK after ... but the left IT band acted up during the rest of the day. It twinged when I went down stairs which is kind of unavoidable when you live in a 2 story townhouse. Aaarrrgghhh!!!!

My darling wife, Christine, sometimes doesn't take a good picture ... plus a bratwurst dinner

We made it out to the German Fest in Spencerport, link here. The Union St bridge was out and the main parking lot was empty so we parked on Amity St just a short walk from the German Fest grounds. We each had a bratwurst dinner and shared a pitcher of Spatwen Octoberfest beer. We listened to Die Lustigen Almdudler, Facebook link here. I know a woman named Theresa in the band. She worked at ITT (before Exelis, Harris and L3Harris) about 5 (maybe more) years ago before she quit and moved to Florida (I think). She vaguely remembered me when I saw her at the bar before their set from 7 to 11 PM. I told her that my wife and I may be in bed by 11 PM. She laughed and told me that it's all good as we enjoy ourselves. We left after the first set. We'll be back next year (the good Lord willing and the creek don't rise)!

Some races that I saw on Facebook. The Green Lakes was held, link here. The 100K results here and 50K results here. Ellie Peel won the 100K outright and got a write up in Runner'w World to boot, link here. The Beast of Burden 25M, 50M and 100M out at Lockport NY was held, link here. The 25 Mile results here; the 50 Mile results here and the 100 Mile results here.

Sunday, 7/28/2019 to Saturday, 8/3/2019

I ran 2 times this week, 7.4 miles.
I might not be running at full speed for a while due a left IT band injury.
I took 39,340 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 7/28/2019

5856 steps, 49/150 resting/peak HR, 6.54 hr sleep, 171.5 lbs, 1 floor climbed
Run: 3.15 miles, 26:35, 8:26 pace, 135 avg HR, 162 avg cadence, 74F, 10 mph SW wind, overcast

I got up and out early again. I thought ... lets's try a 5K again. Well ... I set up a normal pace and set out. I could feel a slight nagging pain at the halfway point but I didn't slow down and made it back home. I kind of figured that I had aggravated my left IT band again ... and I had. Bah!!! Anyway ... my splits were: 8:32, 8:26, 8:22 and 8:13 over the last 0.15 mile. So ... I guess I can't do 2 runs in a row. I really should start exercising my IT band. But ... knowing and doing are 2 different things for me!

Some Rochester triathletes were up at Iron Man Lake Placid. An awesome feat by Jim McLaughlin in 13:39:46 (his 18th), Sarah Strossman in 16:20:52 and Joe Diebold in 17:03:21. Sarah's post-race report was awesome! Joe is not an official Iron Man since he didn't finish in less than 17 hours. His Facebook post-race report indicated that he will be back next year.

Monday, 7/29/2019

3985 steps, 52/102 resting/peak HR, 6.04 hr sleep, 171.6 lbs, 4 floors climbed

Tuesday, 7/30/2019

5632 steps, 50/95 resting/peak HR, 6.25 hr sleep, 173.4 lbs, 2 floors climbed

I actually did the IT band exercises that I really should be doing every day. I could tell that my left side was weaker than my left side.

Wednesday, 7/31/2019

7089 steps, 50/99 resting/peak HR, 6.16 hr sleep, 173.8 lbs, 4 floors climbed

I wanted to run tonight but my left knee wasn't up to it. It kind of sucks.

Anyway ... end of the July so it's stat time (what little there are).

I only ran 7 times for 31.51 miles, 4.5 miles/run due to a left IT band injury finally diagnosed after the Shoreline Half (my darling wife, Christine, made me go after what happened to Kevin Clinefelter)
I ran 3 races during July
 7/4 - Greece Freedom Run 5K, 24:29, 7:49 pace
 7/10 - Dirt Cheap #4, 4.95 miles, 53:56, 10:51 pace
 7/13 - Shoreline Half, 2:04:06, 9:23 pace ... RIP to Kevin Clinefelter who withdrew due to a leg cramp around mile 11 and died shortly after the race
I have run 18 races so far in 2019
I took 197,631 steps during July and 1,959,652 steps so far in 2019.

Thursday, 8/1/2019

5464 steps, 47/103 resting/peak HR, 6.02 hr sleep, 172.0 lbs, 1 floor climbed

Friday, 8/2/2019

4372 steps, 49/131 resting/peak HR, 7.00 hr sleep, 172.9 lbs, 5 floors climbed

Saturday, 8/3/2019

6942 steps, 56/154 resting/peak HR, 6.25 hr sleep, 4 floors climbed
run: 4.25 miles, 36:36, 8:37 pace, 142 avg HR, 159 peak cadence, 77F, 8 mph NE wind, mostly sunny

I didn't get out early, lazed around all day and was prepared to laze some more. My last run was on Sunday ... how I miss running.

Then the news about yet another mass shooting ... this time it was 20 people killed (Update: 2 more died from their injuries on Monday) at a Walmart in El Paso by a 21 year old white nationalist using a AR-15. I think that the US government should ban, buy and destroy most of the millions of AR-15s in US circulation ... but it won't happen because the NRA had bought all the politicians. The Australian (a time ago) and New Zealand (this year) governments did it after one mass shooting ... but there are so many in the US that we have become numb to it.  I'll get off my soap box now.

I decided to get out for an evening run. It was still a bit warm and humid so I took it at a nice and steady pace. I could feel my left IT band start to complain a bit but that it went away and I continued on. I thought about just turning around at Dewey Ave for a 5K but I turned right onto Dewey Ave to make it a 4.25 mile loop. I thought of all the runners out today ... the Sauerkraut 5K and 20K, the Mighty Mosquito and long training runs for half and full marathons. I also thought of all those people killed just shopping at a Walmart in El Paso ... so sad. My splits were: 8:54, 8:36, 8:25, 8:37 and 8:14 over the last 0.25 mile.

Sunday, 7/21/2019 to Saturday, 7/27/2019

I walked once this week, 1.0 mile.
I ran once this week, 3.15 miles.
I might not be running at full speed for a while due a left IT band injury.
I took 28,490 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 7/21/2019

3254 steps, 49/109 resting/peak HR, 6.42 hr sleep, 173.6 lbs, 2 floors climbed
Walk: 1.0 mile, 18:36 pace, 67 avg HR, 91F, not as humid, 16 mph WSW wind, mostly cloudy.

I took this walk mainly to not argue while I was starving as Christine slowly got ready to go out. I also wanted to see if I could as fast as I used to ... that would be a no. My left IT band started to bark after 1/4 mile. I had to slow down and look where I put my feet so I wouldn't do anything stupid.

Christine and I got up and out to eat somewhere ... but where? I decided on the Pelican's Nest at 566 N River St. It was hot and humid but not as stifling as yesterday. We got seated at a table in the shade on the desk where we people (and waitress) and boat watched. There were a lot of boats going up and down the Genesee River. I had a crab cake sandwich and Christine had the roast beef sandwich. Mmm! A bit pricey but enjoyable not the less.

Monday, 7/22/2019

961 steps, 49/100 resting/peak HR, 6.57 hr sleep, 173.8 lbs, 4 floors climbed

Well ... day 1 of 3 of a Ricoh floating holiday. I spent most of the day sorting my extensive DVD collection that I have "acquired" when I copy DVD movies. You see I have an old XP laptop that I only use to copy DVDs. It has a few programs named RipIt4Me, DVD Shrink and DVD Decrypter. I basically rent Redbox DVDs and get NetFlix DVDs in the mail, copy them and send them back. The copy process works about 99% of the time. Anyway ... most of those DVDs were in 5 50 DVD pancake bins. I sorted them alphabetically and put them in 3 ring binders using 3 25-Pack 8 Disc CD DVD Poly Sleeves 3 Ring Binder Pages - 200 Disc Capacity that I bought off of eBay.

Tuesday, 7/23/2019

946 steps, 49/100 resting/peak HR, 9.31 hr sleep, 174.4 lbs, 2 floors climbed

Well ... day 2 of 3 of a Ricoh floating holiday. Just relaxed ... I remember watching a DVD entitled "The Meg" about a huge shark.

Wednesday, 7/24/2019

4254 steps, 51/127 resting/peak HR, 6.54 hr sleep, 175.1 lbs, 9 floors climbed

Hmm ... day 3 of 3 of a Ricoh floating holiday (last day ... boo!). I did 3 loads of laundry before I took Christine to her nail appointment at Polish Me Up, Yelp review here. Then we went to an early dinner at Texas Roadhouse across the street. We both had the Country Fried Sirloin Dinner with 2 sides (sweet potato and caesar salad for me while Christine had mashed potato and side salad).

I watched a DVD entitled "Peppermint". Jennifer Garner goes all John Wick on the drug dealers who killed her husband and daughter!

One good thing of vacation ... my left IT band stopped bothering me. I could go up and down steps normally. Did I do my exercises? The answer would be no ... I had good intentions but absolutely no follow through.

Thursday, 7/25/2019

6969 steps, 52/96 resting/peak HR, 6.34 hr sleep (minus 1 hour in the middle of the night), 173.8 lbs, 2 floors climbed

Well ... back to the Ricoh "taking care of the L3Harris printers" grind.

Friday, 7/26/2019

6705 steps, 50/94 resting/peak HR, 6.07 hr sleep, 174.4 lbs, 4 floors climbed

Boxcar donuts ... mmm!

My Ricoh boss, Lisa, brought luscious donuts from Boxcar Donuts for breakfast/lunch. She bought 5 and ate 1 before I got back to L3Harris B601. So my choices were coco puffs, lemon meringue, maple bacon and fluffernutter, I chose the lemon meringue ... wow, was it heavy! Somehow I wasn't really hungry for lunch, lol! I brought home the maple bacon donut! Boxcar Donuts is an unique resturant near the Public Market that serves donuts, fried chicken and coffee (beer and wine maybe)  that Christine and I haven't been to yet. Lisa has brought in donuts now twice from there. Yummy each time!

Saturday, 7/27/2019

5401 steps, 50/142 resting/peak HR, 7.27 hr sleep, 172.6 lbs, 4 floors climbed
Run: 3.15 miles, 28:29, 9:02 pace, 133 avg HR, 157 avg cadence, 66F, 7 mph SW wind, sunny

 I decided that 2 weeks without running was quite enough so I got up and out. I decided on just a nice and easy out and back 5K. I felt OK afterward so ... mission accomplished. My splits were: 9:07, 9:00, 9:01 and 8:43 over the last 0.15 mile.

Christine and I fell into a Hallmark Channel "Good Witch" Movie marathon for several hours. An excellent wiki of the Good Witch movies (all 11) and 5 seasons is here.

Sunday, 7/13/2019 to Saturday, 7/20/2019 - Boilermaker 15K - DNS

I walked once this week, 2.15 miles.
I did not run this week due a left IT band injury.
I took 47,691 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 7/14/2019

447 steps, 49/132 resting/peak HR, 5.12 hr sleep, 174.2 lbs, 0 floors climbed.

I was up early at 5:15 AM. I just couldn't sleep any more. But ... I couldn't walk without pain. I deferred my 2019 Boilermaker 15K registration to 2020 at 6:13 AM, 47 minutes before the 7 AM deadline. I don't get a refund and I still have to pay next year but I do get early registration. I was kind of sad all day. I thought of passing Kevin Clinefelter yesterday as he laid there with leg cramps. Then ... finding out that he had died. I don't like thinking of death. Christine and I don't even have current wills yet.

Monday, 7/15/2019

6990 steps, 52/106 resting/peak HR, 6.43 hr sleep, 174.5 lbs, 1 floor climbed.

I could walk a bit better today but had trouble going down stairs. I hopped down while I pushed off the railing. I suppose I should have taken an elevator. I did do what Christine had asked me to do. I made an appointment with my PCP for tomorrow. I really need to get my left knee looked. A tick carrying Lyme Disease can give you arthritis in your knee according to my Google research.

Tuesday, 7/16/2019

7523 steps, 50/106 resting/peak HR, 6.44 hr sleep, 175.2 lbs, 3 floors climbed.

Well ... I finally went to see Dr. Lavender at URMC on Carter St. Back story: I got bit by a tick in mid April (either 4/15 or 4/17) when I ran in Durand Eastman or Mendon Ponds Park. I have had nagging left leg pain (first hamstring, then calf and now outside of my left knee) since plus I have felt tired for the past month or longer.

He was impressed when I showed him the tick that bit me. Anyhow ... he unwrapped it from the tape that held it and took a picture of it. He also took a picture of one of the random bruises that showed up near the back of my knee a month after the tick bit me. No ... not the bullseye rash that presents in most of the Lyme Disease cases. He looked at my left knee and then moved it around until he found a position or two that hurt ... ouch! He told me that I had a IT band issue and gave me some exercises to do. He also ordered a blood and stool test to see if I do have Lyme Disease. But I don't think he thinks I do. But ... who knows unless you do the test?

Wednesday, 7/17/2019

10637 steps, 50/102 resting/peak HR, 5.18 hr sleep, 175.8 lbs, 7 floors climbed.

I stopped by URMC on Carter St before work to give a vial of blood. I got a trainee who is already quite skilled at drawing blood. I barely felt it! Now ... the stool sample but that will have to wait until I have to do #2, read the instructions and then ... get it done.

Lots of walking and some limping today. My boss took me around all the L3Harris CS buildings: A&E, Messari, University and Jroc. I am the supervisor of the guy, Ricky, who handles these buildings. It was high time I learned where they were and the difficulites that he has. He doesn't have an office so he relies on my texts that I send him when one of his Ricoh printer emails me of its issue. I was glad when we got done with Jroc. My legs were tired ... trust me!

Thursday, 7/18/2019

10271 steps, 50/112 resting/peak HR, 6.12 hr sleep, 175.0 lbs, 8 floors climbed.
Walk: 2.15 miles, 38:33, 17:54 pace, 76 avg HR, 78F, humid, 9 mph E wind, mostly cloudy

Kind of a sad day. I sttended Kevin Clinefelter's service at the United Church of Christ at 123 S Main St in Pittsford. He had died of a cardiac event after suffering leg cramps between mile 10 and 11 at last Saturday's Shoreline Half. A Democrat and Chronicle news article here and obituary here. It was the usual mix of happy and sad memories of a man taken far too young. I teared up a few times. I don't know when I first met Kevin but his sister said that he first started running at a Race with Grace 10K and won his age group. I found 2013 results here (41:50, first in his age group), 2012 results here (43:05, 3rd behind Charlie Andrews and Tim McMullen) and 2011 results here (43:52, first in his age group). So ... maybe it was 2011. I remember beating him at the 2018 Race with Grace 10K and winning my age group and $25. He was coming off a stress fracture and congratulated me. He was running to his recovery plan and didn't need to catch me. I started running races at the Newark Turkey Day 5 Mile Run back in 2005. Quite a coincidence. I remember talking with Kevin when I saw him before or after races. He had quite a knowledge of running. I will miss him.

Various pictures of Kevin that I found on Facebook

Barb Boutillier took her last picture of Kevin Clinefelter at mile 9 at the Shoreline Half on 7/13/2019

I went to the Fleet Feet Armory for Kevin's calling hours after work. I was a bit disappointed by the low turnout (about 50 people). I talked to Barb before the start. She said that Kevin just suddenly died in the ambulance as they were transporting him back to his car. They diverted to the nearest hospital but he never regained consciousness. Ellen got choked up when she announced that Yellow Jacket Racing was going to retire Kevin's bib number 404 from all future races. A fitting tribute to Kevin who died doing what he loved.

Pictures of Kevin from the remembrance table

Then we all went for a run or walk at our own pace up and around the Cobbs Hill Reservoir. I couldn't run so I walked as best I could. I sobbed a bit on the walk. Someone wrote a message in sidewalk chalk on Reservoir Rd where Kevin and GVH spent so much time together.

For the Love of the Run ... Rest in Peace Kevin

Friday, 7/19/2019

6425 steps, 46/97 resting/peak HR, 6.29 hr sleep, 173.2 lbs, 2 floors climbed

Well ... I punched out at 5 PM but didn't leave until almost 6 PM. I have lots of stuff to get done before I am off on vacation until Thursday. Stuff takes longer when your laptop is pokey.

Saturday, 7/20/2019

5668 steps, 48/95 resting/peak HR, 7.03 hr sleep, 174.9 lbs, 1 floor climbed

Well ... it was forecast to be oppressively hot and humid today. It was also my usual biweekly grocery shopping trip to the Macedon Walmart with my oldest son, Michael, and daughter, Karen. Usually, Michael is first and Karen is second. But Karen switched since she figured that shopping at 9 AM was going to be cooler than 10:30 AM.

I was a bit early so I stopped by the Erie Canal park at the western edge of Palmyra beforehand and snapped a couple of pics. I hadn't been there in quite a while.

A couple pics of a waterfall in the Palmyra NY Erie Canal park

Karen was right. The sun hadn't burned off the clouds yet when we arrived at Walmart. It was somewhat bearable outside. Shopping with Michael ... not so much. It seemed to be hotter and more humid every time I stepped outside. One time ... my glasses fogged up from the heat and humidity when I stepped out!

Sunday, 7/7/2019 to Saturday, 7/13/2019 - DIrt Cheap #4 and Shoreline Half

I ran 2 times this week, 18.17 miles.
I took 58,369 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 7/7/2019

1279 steps, 47/77 resting/peak HR, 7.45 hr sleep, 174.6 lbs, 7 floors climbed.

Not much ... I did finish up the laundry that Christine started yesterday. I thought about going out for a walk ... but didn't. Christine and I watched the USWNT win the Women's World Cup vs Netherlands 2-0, link here. No ... they probably won't get invited to the White House. Rah, rah!

Monday, 7/8/2019

4328 steps, 47/116 resting/peak HR, 7.10 hr sleep, 175.1 lbs, 1 floors climbed.

Tuesday, 7/9/2019

1947 steps, 46/99 resting/peak HR, 9.49 hr sleep, 174.2 lbs, 0 (?) floors climbed

I took a rare day off of work today. I celebrated by sleeping until almost 9 AM ... though I did wake up at 5, 6 and 8 AM before I went back to sleep. I didn't do much ... Christine and I lounged around. I did get outside to vacuum out both cars. Oh ... we watched Captain Marvel on DVD again.

Wednesday, 7/10/2019

15391 steps, 47/152 resting/peak HR, 7.07 hr sleep (off by 1 hour), 172.7 lbs, 39 floors climbed.
Run: 4.95 miles, 53:46, 10:51 pace, 146 avg HR, 150 avg cadence, 81F, humid, 3 mph NE wind, mostly sunny.

Written 7/10 at 1:20 PM: Any readers of this blog will notice that I haven't run since July 4th when I ran the Freedom Run 5K which is 6 days ago. I experience left knee pain and thought that a complete running stop was in order. I didn't tell Christine about this and she has asked whether I ran on Sunday and Tuesday (my normal running days). Well ... tonight's Dirt Cheap #4 will be a test. Long ago I signed up for this Saturday's Shoreline Half (as part of my fifth 4 Season Challenge) and then stupidly signed up for this Sunday's Boilermaker 15K. I haven't even signed up for the GRTC Boilermaker Bus (still 5 slots open) yet. I just don't know how my body will react to a hot July half marathon followed by a hot July 15K a day later. Last year ... maybe a concern. This year ... a big concern. I haven't run well in 2 months. I REALLY should go to the doctor and get myself checked out for that tick bite that I got 3 months ago in April. Will someone slap me upside the head and tell me to go?

Onward ... tonight's race was Dirt Cheap #4 out in Webster Park at the corner of Holt Rd and Lake Rd. I dressed just before 5 PM and was out to the race venue just after 5:30 PM. I was there in plenty of time to get a shady spot under a tree since the race start was 6:30 PM. The 2018 Cruze said that it was 91F as I was driving out ... it "cooled" to 85F by the time I stopped. I could see Lake Ontario from my parking spot. I went into the lodge to get my bib ... it's kind of nice going to a Fleet Feet race where they know your name and have it all ready. I have been to just a few ... cough ... hundred ... races, I guess!

I talked with Andy Ciaio for a while before the race. Neither of us thought it necessary to do a warm up run ... it was already too warm. I sprayed bug spray on my legs and arms to give any ticks warning not to bug me ... lol! My race plan was merely to see what my left knee would give me, stay upright and survive. A pretty conservative plan.

And ... we were off! No staggered starts in this race besides the early start at 6 PM. I started out nice and easy. The first 1/2 mile or so was open field while allowed everyone to thin out a bit before we hit single track. Webster Park has a lot of roots so I definitely wanted to be able to see the ground rather than the calves of the runner in front of me. So ... I slowed when I had to get some space or sped up a bit to pass (which wasn't often). There was a lot of single track with lots of roots so that made for some tense attention to where my feet were placed. My left knee started to bug me which kind of sucked. But ... I took breaks on some of the uphills ... squirted water on my front, back and head ... and sucked it up. I managed to run all the way up the last hill ... done in 53:46 ... and glad to stop!

I was totally drenched with either sweat or water that I had squirted on myself. I gobbled down 2 hot dogs and 2 cookies before I ambled out to my car. I talked with Joe Ciecieraga about whether I should run both the Shoreline Half on Saturday and the Boilermaker 15K on Sunday even with my left knee issue. He suggested that I just power walk the Boilermaker so I wouldn't miss the after party. Interesting idea ... though I am not a fan of power walking.

Still ... I was out there trying to get it done. I was 83rd out of 207, 3rd out of 8 in my M 60-64 age group, link here. My splits were: 9:30, 10:45, 11:00, 11:35 and 11:27.

I got home and immediately asked Christine to check me over for ticks. I passed and went upstairs to take a cool shower. I was exhausted ... but do you think I could get to sleep before almost midnight? Hint ... NO!

Thursday, 7/11/2019

5190 steps, 47/111 resting/peak HR, 6.06 hr sleep, 171.4 lbs, 1 floors climbed

Christine's nails need a bit of upkeep but still look pretty!

Friday, 7/12/2019

7814 steps, 51/105 resting/peak HR, 7.49 hr sleep (off by 1 hour), 174.3 lbs, 9 floors climbed.

The VA-HR sleep "estimate" is way off. I did go to bed early but I woke up for at least 30 to 45 minutes. I heard my Ricoh cell text me just before 4 AM. I did get back to sleep thankfully. I thought that I would just lay there with my eye shut.

My thighs were tight all day as I walked around. I still haven't signed up for the GRTC Boilermaker Bus (5 slots open) and I won't either. My body is telling me that I will be happy to walk after I run (mostly run/walk) the Shoreline Half on Saturday. I know I signed up for the Boilermaker 15K on Sunday but I just know that if I push myself that I will regret it. Some would say "just walk it then" ... but that is not how I roll. My left knee is telling that I should see a doctor and soon. But ... not today and not Saturday. I'm a runner and I'm going to run ... run/walk .... walk/run ... walk ... crawl ... if I have to ... but I will finish the Shoreline Half.

Saturday, 7/13/2019

22690 steps, 51/152 resting/peak HR, 6.24 hr sleep, 175.0 lbs, 2 floors climbed
Run: 13.22 miles, 2:04:06, 9:23 pace, 136 avg HR, 156 avg cadence, 66F to 80F (estimated), 8 mph SW wind, sunny

Today was my 8th Shoreline Half held out at Hamlin State Park. My previous times were: 2011 - 1:56:13, 2012 - 1:36:21, 2014 - 1:45:26, 2015 - 1:47:04, 2016 - 1:44:24, 2017 - 1:49:00 and 2018 - 2:00:01. The Shoreline has my fastest (2012) and slowest (2019) lifetime half marathon results.

The race start time had been moved up by 1/2 hour to 7:30 AM since the Shoreline Half does tend to get hot since it is a July half marathon. So my alarm was set for 5:15 AM ... though I was awake at 5 AM. My darling wife, Christine, had thought about going to this race but begged off when I woke her up. So ... I got dressed in black shorts, an old orange Shoreline Half tech shirt and Beluga socks. I brought a small cooler of ice and water (but didn't use it). I left at 6:15 AM. It was just a 22 minute drive ... left onto Greenleaf Rd, right onto the Lake Ontario State Parkway ... boom ... there. No hurry, no rush. I could see where the course onto the park road due the high Lake Ontario lake level. I already had my race bib and race tank top so I could just relax before the race.

I did not take any warm up run. I found a nice and secluded bathroom for a little number 2 (I know ... TMI) at lot 3 before the race and then walked to the start line which was between lot 3 and lot 4. I stretched a bit and settled in.

And ... we were off! My race plan was just a nice and steady pace. I knew that my left knee would give me issues so I wanted to put that off for as long as possible. I did pass a few runners while we were still inside the park for 5K of the 13.1 miles. I was OK for 5 miles with my pace below 9 minutes. There was a nice breeze out of the west. Miles 6 to 8 were the hottest since I was running with the wind at my back and into the sun. I had trouble getting back to a run pace when I stopped at the aid stations for water. I would hop/run until I could run without hopping. Someone gave out ice cold washcloths at mile 9 ... wow ... did it feel good on the back of my neck! An ambulance went by and I remarked to another runner ... "I hope that's not for anyone we know". It stopped just ahead for a runner who was dehydrated. I was surprised to see Kevin Clinefelter on the ground between mile 10 and mile 11. Boots was with him and I heard that he had calf cramps. I kept running ... into the park at mile 11 ... aid station ... hop/run until I could settle up to a slow run ... the course got a bit wonky with lots of 90 degree turns to add distance ... I just wanted to go straight to the finish line that I knew was ahead ... last turn ... done! My Garmin VA-HR said 2:04:06. Someone asked if I was OK ... I must have looked like crap ... I felt like crap. I got some water and looked for a place to sit down. I limped over to some shade where there was a picnic table. My left knee locked up if I hit the ground wrong.

Gutting it out at mile 8 or 9 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Post Shoreline Half bling

An ambulance crew was helping another runner as I slowly walked over to where Texas Roadhouse served the post race food. There was pulled pork, pasta salad, baked beans and pickles. So delicious! I checked the results on the outside chance that I placed in my age group ... I was 4th. I headed home ... limped inside ... and sat down ... done with my 36th road half marathon. The results were up soon at yellowjacketracing.com. There were 418 finishers in the Shoreline 5K, link here. I was 183rd out of 414, link here. I was 4th out of 8 in my M 60-64 age group, link here. I was 1st in my Four Seasons Challenge 52.4 M 60-64 age group, link here. Now my slowest half marathon time was 2:04:10. No matter ... I gave all I could and was happy with that. Christine cooked up a couple of bacon/cheddar burgers for our brunch/supper ... I was starved.

Then ... around 4 PM ... the reality hit that we are only on this earth for just so long. I read a Facebook post that Ellen posted at 2:17 PM to her 7000+ members of the Fleet Feet Rochester group ... Kevin Clinefelter had died at the hospital of a cardiac event after the Shoreline Half! I could tell that she probably cried as she wrote her post. She was informing 6803 readers that someone had died after a Fleet Feet event.

RIP, Kevin Clinefelter

Barb Boutillier posted this picture of Kevin at the Shoreline Half start and her last picture of Kevin at mile 9. She says he said "Hello" and thanked her to being out there.

Kevin was a fast 62 year old runner who burst into the Rochester running world about 5 years ago. He took up running late in life and was a member of the Genesee Valley Harriers (GVH). He was the "new" runner in the M 55-59 and then M 60-64 age group who consistently placed first. Christine was shocked after I told her. She told me in no uncertain terms that I should see a doctor to get my left knee checked out. I called Bill Beyerbach, who isn't on Facebook, to let him know about Kevin. He was shocked too since he had worked out with him on Thursday. He told me that Kevin had felt a bit poorly over the last week. He also told me that of a runner that had a left knee issue after he got bit by a tick.

The sad news put a damper on the rest of the evening. I had 1/4 of a leftover Wegmans apple pie for my supper/dessert and then went to bed early. I was exhausted.

Sunday, 6/30/2019 to Saturday, 7/6/2019 - Greece Freedom Run 5K

I ran 4 times this week, 12.29 miles.
I took 48,296 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/30/2019

8317 steps, 48/146 resting/peak HR, 8.25 hr sleep, 170.0 lbs, 5 floors climbed.
Run: 5.25 miles, 45:03, 8;35 pace, 133 avg HR, 160 avg cadence, 69F, 66% RH, 17 mph N wind, mostly cloudy.

Just your usual route out to the pier. The choppy water caused water to surge across the last 1/4 mile of the pier. I just ran right on to the end! The force of the water did try to sweep me off my feet so I slowed down when water came across. My shoes and socks were wet for a bit but didn't cause me any trouble. I saw a muskrat off to my left when I was running back on the pier. It looked like a foot long black rat. The Neo Santa Maria was tied up to the pier, link here. My splits were 8:40, 8:15, 9:07, 8:46, 8:19 and 7:37 over the last 0.25 mile.

The Neo Santa Maria

My darling wife, Christine, cooked up the spare ribs that had been resting in the freezer. She had to make up own BBQ sauce when she couldn't find any but the result was delicious ... mmm!

It's the end of June so it's stat time!

I ran 19 times this month for 66.10 miles, 3.48 miles/run.
(my miles/run is down quite a bit the past 2 months)
I ran 4 races this month:
 06/07 McMullen Mile - 7:09
 06/12 Dirt Cheap #3 - 3.26 miles, 44:14, 13:34 pace
 06/16 Medved 5K to cure ALS - 3.1 miles, 22:55, 7:17 pace
 96/29 Country Mile - 5.31 miles, 1:13:09, 13:47 pace
I took 257,164 steps this month and 1,762,021 steps so far in 2019

Monday, 7/1/2019

5376 steps, 48/88 resting/peak HR, 6.50 hr sleep, 170.3 lbs, 4 floors climbed.

I work for Ricoh USA as a Site Supervisor where I manage 183 network printers for Harris SIS (Space Insformation Systems). I am the supervisor for the one Ricoh employee who manages the 120 printers at Harris CS (Communication Systems). Well ... Harris was bought by L3 Technologies last year and officially changed its name to L3Harris.

Lots of L3Harris signs got hung over the weekend!

So ... now I report to the same buildings with the fifth name change (L3Harris, Harris, Exelis, ITT and Kodak CG&S) while working for the fourth company (Ricoh for 3.5 years, Synergy for 7 years, Burns Personnel for 6 months and TCN for 7 years). The first two were contract and last two have been direct. I have managed printers for the past 11.5 years. I did desktop delivery for TCN. I remember deploying Windows NT back in the day!

My daughter, Karen, wanted to be taken to the ER in the afternoon. She had fainted on Sunday in the middle of the night and bumped her head. Christine drove out and took her back up to the Strong Memorial ER. It was quite busy so Christine didn't get home until 2 AM. The docs didn't find anything wrong with her. She does have IBS. Christine asked questions and found that her diet is questionable. She drinks Crystal Light instead of water. She eats all prepared food instead of cooking. Who know ... maybe her diet is causing or making her IBS worse?

Tuesday, 7/2/2019

3460 steps, 48/108 resting/peak HR, 6.54 hr sleep, 171.2 lbs, 1 floor climbed.

I had to sit all afternoon doing paperwork so my joints ached when I got out of work. So ... I bagged my Tuesday run.

Wednesday, 7/3/2019

13409 steps, 48/139 resting/peak HR, 6.50 hr sleep, 171.3 lbs, 3 floors climbed.
Run: 3.15 miles, 26:31, 8:25 pace, 129 avg HR, 161 avg cadence, 68F, 90% RH, calm, mostly cloudy.

I didn't get in a run last night so I decided to get one in before work today. It was cooler but just as humid. I didn't want to run after work because it would have been hotter plus I have the Greece Freedom Run 5K bright and early tomorrow morning at 7:30 AM. So ... I was up at 5 AM and out the door by 5:20 AM on a nice and easy out and back 5K. There were other athletes out ... a bicyclist scared me a bit from behind on the way out (he did have a front light and 2 blinking rear lights) and I met a runner on the way back. My splits were: 8:40, 8:20, 8:19 and 7:42 over the last 0.15 mile.

Thursday, 7/4/2019

8601 steps, 49/145 resting/peak HR, 6.14 hr sleep, 171.9 lbs, 2 floors climbed.
Run #1: 0.76 mile, 6:47, 8:58 pace, 119 avg HR, 156 avg cadence, 74F, 79% RH, calm, mostly cloudy.
Run #2: 3.13 miles, 24:30, 7:49 pace, 142 avg HR, 162 avg cadence, 74F, 79% RH, calm, mostly cloudy.

Today's race was my first Greece Freedom Run 5K. The race was held in front of the Greece Town Hall at 1 Vince Tofany Blvd. I picked this race just to see if I can score a first in my M 60-64 age group. Well ... that didn't happen by 74 seconds. I got there about 45 minutes before the 7:30 AM race start. It was sunny, warm and humid so a 7:30 AM start was well advised. I got out for a short 0.76 mile warm up run, link here. My left knee felt somewhat OK ... then. I started well. The race was a keyhole ... out with a loop and back. I started to get overheated after the first mile. Somehow my earbud fell out of my left ear in between mile 1 and 2. I stopped suddenly to retrieve it ... luckily no one ran into me. I got back up to speed and ... slowly my left knee started to hurt. I was struggling more and more the closer I got to the finish. I finished ... and then started to really limp. It hurt to take more than baby steps. I guzzled a pint of cold water and had an apple. I checked the Yen Timing results ... I didn't win my age group so I went home after a slow grocery walk through Wegmans. I limped around the rest of the day. Going up and down stairs was no fun. My left knee, hamstring or calf had been a problem before ... now this.

I did OK even so. I finished 21st out of 117, 2nd out of 12 in my M 60-64 age group, link here. My splits were: 7:11, 8:01, 8:17 and 6:43 over the last 0.16 mile. Jason "Jmac" McElwain won in 18:17. He and Don Galetto were the only people I knew at this race.

Other races were held on July 4th. The Brighton 5K had 484 finishers, link here. The Firecracker 4 had 563 finishers, link here. The Irondequoit 2 Mile had 235 finishers, link here. The Irondequoit 10K had 282 finishers, link here. Tim Dwyer, Bill Beyerbach, Bob Dyjak and Roger Howe won their respective 55-59, 60-64, 65-69 and 70-74 age groups. Wow ... the Irondequoit 10K course is no joke on a hot and humid day!

Friday, 7/5/2019

6083 steps, 48/116 resting/peak HR, 6.37 hr sleep, 171.4 lbs, 4 floors climbed.

Saturday, 7/6/2019

3050 steps, 47/97 resting/peak HR, 8.59 hr sleep, 173.4 lbs, 3 floors climbed.

Today was my usual trip out to Macedon and Palmyra to take my oldest son, Michael, and daughter, Karen, to the Macedon Walmart for their biweekly grocery shopping. It was hot and humid even at 9 AM. The forecast was for rain during the day along with cooler temperatures and lower humidity on Sunday. Michael's trip was uneventful. The sky was threatening but no worries. Well ... Karen's trip was eventful! The sky was darker in the west. I was going to park in about 20 slots away from the door but moved up to 4 slots ... a good thing! I got my shopping done first. I noticed that it had started to rain. Then ... I heard the rain pound on the roof for a good 10 to 15 minutes before Karen got done. She wanted to go out because her frozen food was starting to melt. We went to the exit and saw that rain was pouring and the wind roaring! She went back inside to buy a freezer bag and was gone 5 minutes. She came back ... still pouring! It let up ... a bit ... and we headed out. We got wet ... and then noticed that my 2018 Cruze was sitting in about 6 inches of water! Well ... we were pretty wet by the time that we got our groceries in the trunk and our shoes and socks were soaked. We don't have any pictures but trust us ... it happened!

Sunday, 6/23/2019 to Saturday, 6/29/2019 - Country Mile

I ran 4 times this week, 14.16 miles.
I took 60,417 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/23/2019

5003 steps, 45/97 resting/peak HR, 7.04 hr sleep, 170.9 lbs, 5 floors climbed.

I didn't really think about getting out way early to get in 5 miles before I headed out to take my oldest son, Michael, and daughter, Karen, on their biweekly grocery shopping trips at the Macedon Walmart. So ... I was out to Macedon to take Michael at 9 AM and Karen around 10:30 AM. Karen also purchased a 5 shelf bookcase so I spent about a hour putting that together. All the parts were enclosed and the instructions were OK so it went together easy-peasy.

This picture makes it look totally out of square ... it wasn't.

Monday, 6/24/2019

4821 steps, 45/92 resting/peak HR, 6.51 hr sleep (I woke up at 4:56 AM so 1 hour off), 5 floors climbed.

Just your typical Monday. Work, supper (fish, potatoes and salad), watch American Ninja Warrior on TV, sleep. ANW ... I wish I had that kind of upper body strength! Same old, same old ... otherwise.

Tuesday, 6/25/2019

12505 steps, 48/146 resting/peak HR, 6.41 hr sleep, 172.0 lbs, 7 floors climbed.
Run: 5.05 miles, 45:35, 8:41 pace, 136 avg HR, 158 avg cadence, 76F, 54% RH, 12 mph W wind, mostly cloudy.

I had all my running gear for a Tuesday run except my Nathan QuickDraw Plus water bottle. I needed water so I went home before I headed back out for an Out to the Pier run. My splits were 8:34, 8:33, 8:35, 8:56 and 8:10. My left knee ached so the run wasn't that enjoyable. Is this my new normal? Aarrgghh!

Wednesday, 7/26/2019

9924 steps, 46/140 resting/peak HR, 6.53 hr sleep, 172.5 lbs, 7 floors climbed.
Run: 3.15 miles, 28:41, 8:498 pace, 129 avg HR, 156 avg cadence, 84F, 48% RH, 12 mph W wind, mostly cloudy.

Well ... I wanted 5 miles today instead of Thursday because I have a dentist appointment scheduled for 4:30 PM. But ... I settled for a hot 5K instead. Yes ... it was hot but at least it was dry. I just did an out and back on Janes Rd. I thought about 5 miles but my left knee ached ... what else is new ... and decided that 5K would be enough. Aarrgghh ... again!

Thursday, 6/27/2019

7050 steps, 46/107 resting/peak Hr, 6.59 hr sleep (off by 1 hour since I woke up in the middle of the nigh and couldn't get back to sleep), 172.5 lbs, 2 floors climbed.

Just your average rest day with a dentist appointment with Dr Randy Rietz, aka the "Running Dentist". He sponsors the Dirt Cheap Trail Races ... though he never shows up nor runs them. I've given up encouraging him. I got out of work at 3 PM so I could pick up Christine and take us since we both had 4:30 PM appointments. Just your average cleaning with X-rays and .... no cavities! We went out to China Buffet on Jefferson Rd. We went to their old location first and found an empty storefront. But ... Christine looked across to Southtown Plaza and saw their new location. It's like they picked it up and plopped it down with nothing out of place. The food was just as tasty too ... mmm! The Yelp reviews, link here, are up and down. Some people hate and some people love the place.

Friday, 6/28/2019

7643 steps, 46/90 resting/peak HR, 6.38 hr sleep, 173.3 lbs, 4 floors climbed

Saturday, 6/29/2019

13471 steps, 47/142 resting/peak HR, 7.29 hr sleep, 172.5 lbs, 61 floors climbed
Run #1: 0.65 mile, 06:51, 9:44 pace, 121 avg HR, 121 avg HR, 153 avg cadence, 77F, 69% RH, 7 mph W wind, mostly cloudy.
Run #2: 5.31 miles, 1:13:09, 13:47 pace, 125 avg HR, 129 avg cadence, 80F 62% RH, 8 mph W wind, mostly cloudy.

Today's race was my first Country Mile out at Ganondgan in Victor NY. Actually it was my 8th since it was roughly the same course as Charlie's Old Goat Trail Run. Yes ... 83 year old Charlie Sabatine was out there on the trails (though he wasn't registered). My previous years, times and distances were: 2011 - 1:03:11, 7.0 miles; 2012 - 56:42 - 6/14 miles; 2013 - 1:13:11, 6.68 miles, 2014 - 1:09:56, 6.54 miles; 2015 - 55:38, 6.3 miles, 2016 - 58:53, 5.99 miles and 2018 - 48:29, 4.81 miles. I remember one year that I slipped and fell quite painfully on one of those board walkways.

I almost had a wardrobe malfunction! I decided to wear my Brooks tights/shorts that I hadn't worn in a while. Well ... I had forgotten that they had a 3 inch hole from the crotch down the right leg! I didn't see that until I was ten minutes into my drive. So ... I made a U-turn at the next roundabout and headed home to change into my black shorts. I was a bit pissed but I had plenty of time and you gotta do what you gotta do. So ... I didn't get to the race venue until 8:25 AM. I was still parked in the parking lot which surprised me. I thought I would be parked out on the road.

I was a bit bored 15 minutes before the start so got out for a 0.65 mile warm up run, link here. It wasn't really necessary since it was quite warm at 77F but it helped calm my nerves by letting me know that my left knee was somewhat OK.

I saw Andy Ciaio and Prem Kumar before the start along with most of the fast runners since this was a GRTC Rochester Runner of the Year race. And ... we were off! The race started off OK. But ... there could have been more signs after we passed the road. So ... I and others missed a sign (or more) and got lost. We were supposed to be following signs with plates on them or stakes with red ribbon. Well ... we also saw stakes with red marks. I saw a T intersection with a stake with red marks in both directions at one point. Plus the trails out where I was had lot of switchbacks. I could go directly downhill for 30 feet and cross three trails! I whipped out my cell and tried to navigate back on my RoadID app but that was difficult too. I finally just followed someone and got back on the marked trail. So ... I just ran until I got to the finish. I saw that I was running by runners who are normally behind me. Oh well! I finished without needing a search party. What happens on the trail stays on the trail!

This is my Garmin from the 2018 Charlies's Old Goat Trail Run which had probably the same course. Notice how the left section is different. Hey ... I hadn't gotten lost on a trail race in a while so I guess I was due.

I was 44th out of 68 (kind of low attendance) and 7th out of 7 in my M 60-64 age group, link here. My splits were: 8:34, 12:06, 21:58, 13:33, 14:11 and 9:00 over the last 0.31 mile. Prem, up in the front, helped the first two runners when they got off course, and finished 4th in 46:41. Andy finished 9th in 50:29. He lives out in Victor so he runs on these trails and knew them quite well. I did win a packet of Once Again Nut Butter at the after race raffle though!

Gotta love Once Again Nut Butter!

The usual post race mugs of coffee ensued along with a bit of cuddling with my darling wife, Christine. It's all about balance! I'm still out there trying my best ... even if I walk and mutter to myself while I'm lost out in the woods.

Oh! I signed up for the Greece Freedom Run 5K for my July 4th race this year just before the rate went up at midnight. I have raced every July 4th race in Rochester except this one. I've done the Brighton 5K (2011 and 2016), Firecracker 5 (2006, 2008, 2009 and 2010), Firecracker 4 (2014), Irondequoit 10K (2012, 2015, 2017 and 2018) and the Sodus Bay Lighthouse 5K (2013).

Sunday, 6/16/2019 to Saturday, 6/22/2019 - Medved 5K

I ran 6 times this week, 16.7 miles.
I took 63,875 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/16/2019

13602 steps, 46/155 resting/peak HR, 7.05 hr sleep (about a hour off), 169.1 lbs, 0 floors climbed.
Run #1: 1.05 miles, 8:48, 8:22 pace, 127/141 avg/peak HR, 158 avg cadence.
Run #2: 3.15 miles, 20:55, 7:17 pace, 149/161 avg/peak HR, 168 avg cadence.
Run #3: 1.05 miles, 10:06, 9:36 pace, 123/129 avg/peak HR, 151 avg cadence.

Today's race was my 8th Medved 5K to cure ALS. This was a Rochester Runner of the Year race so all the fast GRTC runners were here. My previous times were: 2012 - 20:13 (lifetime PR), 2013 - 21:26, 2014 - 20:59, 2015 - 21:28, 2016 - 21:47, 2017 - 22:38 and 2018 - 20:55 (only 3 miles due to short course). The race venue was Frontier Field which is just an easy-peasy trip down Lake Ave / State St for me. The course is nice, flat and fast. It was cool too: 52F, 90% RH, 9 mph NE wind, overcast.

I was up early at 5:03 AM. I knew I couldn't get back to sleep so I didn't try. I puttered around, got ready, kissed Christine and got down to Frontier Field around 7:40 AM. Well ... I got ready a bit too fast because I left my cell phones (personal and Ricoh) home and my electronics (MP3 player and earbud) weren't charged. I briefly thought about heading back to get them but it was only a 5K. So ... I ran old school. No RoadID eCrumb back to Christine and the kids today.

I got out for a 1.05 mile warm up run at 8:22 pace. I had to push to get to that pace because my left shin had a bit of an ache. I was a bit concerned about that but ... what can you do? I lined for the start, fist-bumped with Prem Kumar and ... we were off!

I got up to race pace quickly. I felt good with no knee discomfort. I tried to hold back but hit "1 mile Pete" as he yelled "7:10". Christine Antonino passed me right then. She races at my pace so I decided to hang with her as long as I could. I sipped a bit of water as we passed a water stop. I passed the girl she was running with ... about 100 feet behind her. Mile 2 ... felt good. Hanging on ... back to Frontier Field ... around to the back ... warning track .... mile 3 ... left field line ... clock under 23 ... and done in 22:55! Under 23 ... nice! I was a bit thirsty so I drained most of a pint of water. I checked the results and found that I was 72nd and 4th in my age group. I may have lost a step but I'm still out there. I do like racing!

I went for a cool down run, another 1.05 miles at 9:26 pace, link here. That's wasn't such a good idea. My left knee didn't like it so I had a slight limp/run. But ... I didn't turn around. I decided to go straight home so I could change and get my cell phones instead of hitting up BJs on the way. PCR-Timing did the results and got them up quickly. I did OK ... 72nd out of 380, link here. I was 4th out of 19 in my M 60-64 age group. My splits were: 7:07, 7:16, 7:32 and 6:44 over the last 0.15 mile.

Christine and I went out to BJs later. She wanted to go so she could get the staples that I always seem to miss when I do my "surgical strike" trips during the week. She shops aisle by aisle at a lot slower pace than I do. Later we hit up Home Depot on Ridge Rd W to buy flowers for the front and herbs for the back porch. The selection was a bit meh but we found some petunias that should look good.

Monday, 6/17/2019: rest day.

5124 steps, 46/118 resting/peak HR, 5.54 hr sleep, 170.6 lbs, 2 stairs climbed.

Christine and I planted the flowers in front. OK ... she pointed to where she wanted them and I planted them. It's harder work than I thought! I'm no green thumb so if it looks in a couple of week it's beginners luck!

My first attempt at planting flowers in many years

Tuesday, 6/18/2019

13439 steps, 44/149 resting/peak HR, 7.23 hr sleep (off by 0.75 and 0.5 hr), 170.4 lbs, 4 floors climbed.
Run: 5.05 miles, 43:23, 8:35 pace, 137 avg HR, 157 avg cadence, 74F, 48% RH, 9 mph NE wind, mostly sunny.

I got out for a run after work like usual on a Tuesday. I set up a nice and steady pace but was bothered by a nagging pain in my left knee that didn't go away. I thought it might after a mile but it didn't so the run was just a pain ... blah! My splits: 8:37, 8:35, 8:39, 8:31 and 8:36. I finally got around to wearing my new VA-HR and old Forerunner 220 on a run. They were 0.01 mile apart. It was actually 0.02 mile but I had trouble figuring out how to turn off the Forerunner 220 since it was on my right wrist.

6/19/2019: rest day

8735 steps, 44/95 resting/peak HR, 7.24 hr sleep (off by 30 and 10 min), 169.3 lbs, 4 floors climbed.

Christine made beef stroganoff for supper. I had bought an apple crumb pie so it made for a nice meal! I'm a good hunter/gatherer and she's a good cook so we work well together.

6/20/2019

10356 steps, 44/123 resting/peak HR, 6.22 hr sleep (off by 30 min in the morning), 8 floors climbed
Run (if you can can it that): 1.36 miles, 13:17, 9:47 pace, 68F, 81% RH, 7 mph N wind, overcast

Well ... this run didn't want to happen. I drove to GAHS like usual after work. I tried to run twice but my left calf just didn't feel right. So ... I deleted the runs from my VA-HR and went home. Christine knew I was pissed when I stomped in. I didn't want to give up so I tried again. I decided to give it a mile so I shuffled ... yes ... shuffled off with a route that would leave me an easy out after 1 mile. My left calf didn't feel any better after 1 mile so I called the run over. WTF? Am I stiff because I don't stretch enough? Should I cross train on non-running days like other runners? I've just run for 14 years now. Whatever! I'm just a bit pissed.

Friday, 6/21/2019

4550 steps, 44/107 resting/peak HR, 7.26 hr sleep (Ok on both ends), 171.3 lbs, 3 floors climbed.

Christine got her nails touched up at Polish Me Up. Her nail color is Malaga Wine from OPI. It's a deep purple reddish shade.

Saturday, 6/22/2019

8069 steps, 45/140 resting/peak HR, 6.31 hr sleep, 172.2 lbs, 1 floor climbed.
Run: 5.05 miles, 45:32, 8:50 pace, 131 avg HR, 159 avg cadence, 61F, 70% RH, 7 mph NE wind, a few clouds

I wanted to get out early ... but I puttered around a bit like usual like I caught up on my emails and Facebook. I did see a few pictures of the set up before Many on the Genny ... lots of mud! I want to get 5 and not on an out and back route so I chose my Out to the Pier route. My left knee ached a bit as I set up a nice and steady pace. It wasn't enough to turn around so I kept going. There was a volleyball tournament setting up in the Ontario Beach Park and the Lake Ontario waters were pretty calm out on the pier. Still ... I was OK with stopping after 5 miles. My splits were: 8:37, 8:50, 8:41, 9:05, 8:57 and 8:21 over the last 0.15 mile.