Sunday, 6/16/2013 to Saturday, 6/22/2013 - Medved 5K to Cure ALS & Airport 5K

I ran 7 times for 24.67 miles, 2 were warmups, 2 were cooldowns
I biked 1 time for 15.1 miles.

Sunday, 6/16/2013: 3 runs of 1.05, 3.15, 1.5 miles, 66F, 64% RH, a real light mist and a bit of breeze.

Christine's stomach didn't feel good so I went solo down to Frontier Field to run the Medved 5K to Cure ALS. I pulled into Kodak's Lot D around 7:45 with plenty of time to spare for the 8:30 AM start. I toyed with the idea of running a sub 20 minute 5K. How sweet would that be?

Garmin Connect Activity for Warmup before the Medved 5K to Cure ALS

I headed out for a really nice and easy 1.05 mile warmup run at 8:00 pace. I also did some strides before the  race. I lined up in my usual spot next to Bill Beyerbach about 5 yards behind the younger, faster runners. I saw a station wagon that had a timing clock in the back window so the lead runners could know their time.

The start!

Becky Duberry on her way to a 20:15

Bill Beyerbach on his way to a 20:41

That's me to the right. I recognized my Sehgahunda 2010 scar  and my blue RoadID.

I had remarked to Becky Duberry before the race that I wanted to draft off her so she could suck me into a sub 20 minute 5K. She laughed and said that it wasn't a guarantee to follow her. I started out fast and found Becky. I did stay with her for about a mile which passed in 6:24. I couldn't hold the pace and Bill Beyerbach passed me shortly after as did a few other runners. I continued running and gutted out the race. Miles 2 and 3 passed in 6:56 and 7:08. I knew that just seeing Frontier Field meant that I still had about 1/4 to 1/2 mile to go. I saw the timing clock in the station wagon click 20:00 just before I entered the back of Frontier Field so I knew that no PR was in sight. I emerged into the outfield warning track and ran hard into the finish at home plate, running a 6:30 pace.

Up ahead of me, Bill had run a 5K PR of 20:41. I congratulated him and made my way to some much needed water. I did OK. I ran a 21:26, 6:55 pace, link here. I was 2nd out of 26 in my M55-59 age group, link here. Bill and I went 1-2 in the M 55-59 age group, which continued our streak of him running faster the past 4 races (McMullen Mile, Fast and Furriest 10K, Dirt Cheap #3 and Medved 5K to Cure ALS). I did say to him that maybe I should start drafting him. He suggested that we both need to start doing some speedwork. I agreed since I just couldn't hold the pace that I wanted. I had no pain but my fitness wasn't there. I need to run smarter races and not start out too hot. I do remember that I had this problem last summer.

The good news is that we have 5 more Rochester Runner of the Year 5Ks going up (Airport 5K next weekend, Sodus Point Lighthouse 5K on July 4th, Bergen 5K on 8/10, James Francis / Andrea Kafahl 5k on 8/24 and Photo Finish 5K on 10/5). Lots of time to improve our 5K speed.

Garmin Connect Activity for Cooldown after the Medved 5K to Cure ALS

Bill and I made it out after the race for a really nice and easy 1.5 mile cooldown at 9:45 pace.

Later I enjoyed coffee, a bagel and watching the US Open for hours upon hours on Father's Day and then Game 5 of the NBA Finals between the Miami Heat and the San Antonio Spurs. My honey, Christine, had fallen asleep so dinner was leftover BBQ ribs and fries ... mmm!

Monday, 6/17/2013: 15.1 mile bike, 1:09:07, 13.2 mph, 73F, 57% RH, sunny, calm

Garmin Connect Activity for 15.1 mile bike along both sides of the Genesee River

I dilly-dallied but I really needed to get out. I wanted to do speedwork on Tuesday so I just hit the road and rode my usual both sides of the Genesee River route. My max speed was 23.5 mph down Chapel Hill Drive, 32.3 mph down Seneca Park Ave and 23.9 mph down Thomas Ave. Dinner was past 9 PM. My darling Christine cooked up a couple of bacon covered tenderloins ... mmm!

Tuesday, 6/18/2013: Rest day.

I could have gone out for a run but ... Christine and I had to kiss and make up after a bit of disagreement. Afterward ... we made it out to Pearlevision in Webster to pick up our new eyeglasses. We each got a set of indoor glasses and sunglasses. My first foray into lined bifocals is ... meh. When I read from a LCD that is 14" inches away I see a blur in either the top distance lense or the bottom reading lense. So I either have to live with it, look over my glasses or take them off. It's kind of frustating. The sunglasses are the same story. Looking out and driving is fine. Glancing inside the car yields a blur ... like looking at the speedmeter.

We watched Game 6 of the NBA Finals between the Spurs and the Heat. What a classic game! The Heat were down 5 with 0:28 to go,  tied it up and won the game in OT, 103-100, link here. The series will be decided in Game 7 on Thursday night.

Wednesday, 6/19/2013: 13.7 miles, 2:08:07, 9:21 pace, 66F, 35% RH, sunny, calm.

Garmin Connect Activity for 13.7 mile run on both sides of the Genesee River

I dilly-dallied around again before heading out around 6 PM for a much needed long run. Christine didn't blink when I told her that I would be gone for 2 hours ... sweet! I tested out the High Sierra hydration unit that I bought off of Buy.com. It is pretty minimalistic, has only one small pocket on the back, very light and was only $20. I settled into a very nice and easy pace for this run. My goal was nothing strenuous, just nice and easy miles. The first six miles were in the high eight minute pace. I slowed after I crossed the Genesee River on the O'Rorke bridge. The rest of my miles were in the high nine minute pace. My right Achilles did give me a twinge or two during the last several miles.

My darling Christine was cooking up bacon for her luscious BLTs ... mmm! Then we got caught up in watching John McClane in Live Free or Die Hard.

Thursday, 6/20/2013: Rest day.

Christine and I watched the decisive Game 7 of the NBA Finals between the San Antonio Spurs and the Miami Heat. What a game! The Heat won 95-88, link here. The game will haunt Tim Duncan and the Spurs for a long time, link here, as he missed 2 point blank shots to tie the game in the last minute. Then Lebron rose up and made the shot that won the game. Christine DVR'd it so I can watch it again.

Also, Abby Wambach of Pittsford broke Mia Hamm's women's soccer record of 158 goals by scoring 4 goals against South Korea in NJ, link here.

Friday, 6/21/2013: Rest day.

I developed a pain in my right leg up near my groin during Friday afternoon so I decided to stay in. Hopefully I will be able to run tomorrow. I was tired so I went to bed early. I slept through a fire truck coming to our parking lot to unlock a car door.

Saturday, 6/22/2013: 3 runs of 0.5, 3.07 and 1.7 miles

I woke up early around 6:30AM for the Airport 5K. I let Christine sleep while I got ready. I didn't know how I would feel but it was a race morning so off I went. I had never run the Airport 5K before ... soon I was there on the Scottsville Road side of the Rochester Airport.

There were some speeches by Maggie Brooks and Abby Wambach before the race.

Maggie Brooks speaking before the race

Abby speaking before the race

Garmin Connect Activity for Warmup before the Airport 5K

.But I did manage to get out for a warmup run. The weather was sunny and humid but there was a bit of an overcast and breeze at the start, 73F and 69% RH.



We lined up on the runway and Abby started us off. She rode in a convertible ahead of the lead runners. I started out in my usual spot beside Bill Beyerbach. This time I kept pace with him during the first mile. Wilt Alston said "Hi!" as he went by. Gradually Bill pulled ahead. I felt no pain in my right leg or right Achilles so I concentrated on my running, breathing and getting it done. One thing about this race was that we always could see the other faster and slower runners as we weaved up and down two runways.

Abby just before she sent us off.

The start!

Bill and I

Runners & walkers on the runway

I did OK. I finished in 20:50, 13 seconds behind the M55-59 age group winner, Bill Beyerbach. Wilt finished in 20:26. I was 56th out of 515, link here. My splits were 6:42, 6:56 and 6:48. I was second out of 14 in my M55-59 age group, link here. Bill has ran faster in 5 straight races now. He is really on a tear!

Airport 5K swag .. I got my bib autographed by Abby!

A great day ... just a bit hot and humid, though! All in all, I need to do some speedwork. I did feel more comfortable at race speed during this race.

Garmin Connect Activity for Cooldown after the Airport 5K

I went out for a cooldown run on the runway with Bill and Jim. We ran at a really nice and easy pace (9:30 ish) on the way out and a bit faster (8:30 ish) on the way back.

Christine and I just hung out the rest of the day. I remember watching a lot of DVR'd shows that Christine had set up: a repeat of Live Free or Die Hard, Planet of the Apes (the 2001 version with Mark Wahlberg) and Red.

Sunday, 6/9/2013 to Saturday, 6/15/2013 - Dirt Cheap #3

I ran 6 times this week, 19.6 miles, 1 was a warmup, 1 was a cooldown.
I biked 1 time this week, 15 miles.

Sunday, 6/9/2013: RBR of 3.5 miles run, 15 miles bike and 3.5 miles run

I woke up and had a great idea of doing an impromptu run-bike-run on a perfect Sunday morning, 66F, 64% RH, sunny and calm. So I hauled my Trek FX 7.2 out of the storage locker and locked it on the bike rack on the back of our car.

Garmin Connect Activity for 3.5 mile run - part 1 of RBR

I just headed out for a nice and easy run around the block, 27:09, 7:45 pace. I know this route though I haven't run it for a long while. I was sweating when I got done. I wished that I had thought of putting a towel out by the bike.

Garmin Connect Activity for 15 mile bike, part 2 of RBR

I wanted 15 miles on the bike so I went out on my both banks of the Genesee River course, 1:08:21, 13.2 mph, top speed of 30.7 mph. It had warmed up to 70F and the humidity had fallen to 56%. I am sure glad that I put a bell on my bike. I used it to warn walkers of my presence. I still need a rear view mirror either on the bike or on my helmet.

Garmin Connect Activity for 3.5 mile run, part 3 of RBR

My running muscles were stiff when I first set out for my second run. I was slower but I enjoyed myself. All in all, a great way to start the day! A shower, coffee, bagel and the Sunday Democrat and Chronicle was a great way to wind down.

Meanwhile up in the Adirondacks, members of the Fleet Feet Endurance team ran the Running with the Flies 5K at Long Lake.

Later, Christine made Beer Can Chicken along with homemade stuffing. She used Heineken as the beer. She  was a bit nervous since this was her first attempt, but ... mmm was it tasty! We watched the LPGA tournament from nearby Locust Hills off of the Golf Channel while we ate. The tournament was rained out on Thursday so the women played 18 on Friday, 18 on Saturday and 36(!) on Sunday. Inbee Park won in a three hole playoff with a birdie, links here and here.

Monday, 6/10/2013: Rest night

Well ... a "Honey-Do" night for sure. Christine ordered a DIY pantry from Target a couple of months ago. It had sat where we had put it by the door. Well ... tonight was its night for me to put it together. We have a very small kitchen and really have needed somewhere to put stuff. So ... I moved some boxes to clear a 24" wide space and started construction in the living room. It took 2 hours, a bit of muttering, a magnifying glass for the really small and cyptic instuction and some experience with previous projects ... but I "got 'er done"!

Before

Cryptic instructions and a well used magnifying glass

Finished!

Tuesday, 6/11/2013: run of 5.8 miles, 46:45, 8:12 pace, 68F, 73% RH, overcast, calm.

Garmin Connect Activity for Cobbs Hill speedwork

I needed speedwork so I headed down to Fleet Feet for my first Cobbs Hill speedwork of the season. I ran up to Cobbs Hill from the store at a nice and easy pace. I was really thinking about turning around but I ran on. The speedwork was 3 sprints of various distances. It looked like 100m, 200m and 400m with cooldowns. I ran 4 laps before I headed back at a nice and easy pace again. It was very humid so I was dripping wet with sweat when I was done. I even took a shower when I got home to cool off.

Wednesday, 6/12/2013: 3 runs of 2.29, Dirt Cheap #3 of 3.48 and 1.05 miles, 73F, 54% RH, sunny, calm.

Christine didn't feel like making it out early to Dirt Cheap #3 so I headed solo out to Bill Beyerbach's house so we could carpool down to Lucien Morin Park by MacGregor's for Dirt Cheap #3. We got there around 5:30 PM for the 6:30PM race.

Hanging out before the race

Garmin Connect Activity for Warmup before Dirt Cheap #3

I got out for a warmup run to warm up my legs and to check out the trail conditions. There were some slick spots but not too bad. I went out at 6 PM and got lost for a bit. Enough lost so I was wondering whether I would make it back to the Start in time. I found some much needed water and got ready to go.

And ... Gooooooooooo (an imitation of Boots starting the male runners off)! I started just behind Bill but let him go and settled into a steady trail pace. I wasn't trying to kill myself so I walked the hills I had to because the trail was too narrow and other runners walked the hills. I also walked the hills I needed so I could catch my breath. I encountered some slick spots but kept upright. I thought the trail wasn't the same as last year but still very similar with lots of up and down technical trails.

I did OK, I love to run races ... what can I say. I was 82nd out of 347, link here. I was 2nd out of 11 (behind Bill Beyerbach ... who is just killing it this year) in my M55-59 age group.

Bill Beyerbach coming into the finish

Cruising into the finish

Garmin Connect Activity for Cooldown after Dirt Cheap #3

Bill convinced me to go out for a 1 mile cooldown run by saying that it would help me recover. I was all about recovery so off we went. There wasn't much choice but to run up the Empire Blvd hill almost to Winton and back down with 105 feet of elevation gain.

Thursday, 6/13/2013: Rest day.

Friday, 6/14/2013: Date night.

Christine and I headed out to the White Birch Golf Course in Lyndonville to watch Jenn Suhr and others pole vault. When we got there the bar was progressively set at 9' 3", 10' 3", 11' 3", 12' 3", and 12' 9 as various women vaulted. Jenn Suhr came in at 14' 11", then cleared 15' 3". Then the bar was raised to 491 cm, which was 1 cm above the highest cleared in this season.

Jenn Suhr clearing 491 cm (16.1089')

Later, Christine used her smart phone to find restaurants on our way back and led us to the Lighthouse Restaurant in Point Breeze. We had a very good fish fry along with dessert. Mmm!

Saturday, 6/15/2013: 2 runs of 4 and 6.4 miles, 61F, 60% RH, sunny, calm.

I woke up around 6:30AM and just laid in bed and tried to get gumption to go for a run. Well ... I got up, out and down to the Blue Cross Arena by 7:45AM for the Relentless Forward Progress (RFP) bridges run led by Mark McArdle. It was basically a really nice and easy run to try to cross all the bridges between the U of R and Driving Park, 12 in all. I crossed some bridges and ran some roads that I didn't know existed.

Garmin Connect Activity for RFP - Bridges south of Blue Cross Arena

Garmin Connect Activity for RFP - Bridges north of Blue Cross Arena

Upper Falls

Lower Falls

Middle Falls

Later I headed out to Lyons to meet up with my brother Don to see my father at the Wayne County Nursing Home. Today was the Father's Day Car Show. Don rode his Harley ... err, retirement gift to himself, out.

 After, I met up with my youngest son, David, and daughter, Karen. They wished me a Happy pre-Father's Day. We enjoyed catching up. They also wished me luck in tomorrow's Medved 5K to Cure ALS at Frontier Field.

Meanwhile, out in MA, local runners Ron Heerkens, Jr and Heather Danielson were running the TARC. Ron finished the TARC 50 in 10:43:05 and Heather completed 75 miles of the TARC 100, her heart wrenching blog post of determination is here. Another blog entry from a runner named Thor is here.

Check out the mud!

The conditions were very muddy with water up to their knees and waist! Awesome!

Sunday, 6/2/2013 to Saturday, 6/8/2013 - McMullen Mile, Fast and Furriest 10K

I ran 5 times this week, 16.36 miles, 1 was a warmup, 1 was a cooldown.
I biked 1 time this week, 14.6 miles.

Sunday, 6/2/2013: Biked 14.6 miles, 1:08:54, 12.6 mph, 73F, 57% RH, 16 mph wind, no stops.

Garmin Connect Activity for Biking Out and Around the Neighborhood

Christine and I lazed around all morning and most of the afternoon. Eventually I brought her coffee and bagel in bed, lol! The weather outside was cooler but really windy.

I did get outside to check the air pressure in the tires of our car. They were all over inflated so I set them down to 32 psi. I also brought up our bicycles and checked their air pressure. Their tires were under inflated. I inflated hers to 50 psi and mine to 70 psi per their respective specs. My bike was all ready so out I went for a bike ride. It felt good to get a little exercise.

Monday, 6/3/2013 & Tuesday, 6/4/2013: Rest days

Sometimes you just need to take some time off. I was unusually tired after work on Tuesday night though.

Wednesday, 6/5/2013: 6.2 miles, 48:21: 7:48 pace, 64F, overcast, a bit of a breeze, no stops.

Garmin Connect Activity of 10K on National Running Day

I definitely needed a run especially on National Running Day. So I headed out on my usual 10K route. I started out a bit slow at 8:06 pace. Then I cranked it up a bit at 7:49, 7:48, 7:53, 7:34 and 7:41. I just cruised and concentrated on my running form. Run accomplished.

Thursday, 6/6/2013: McMullen Mile, 1 mile, 6:25, 50F, overcast, light rain.

Yes, it rained all day. Yes, there was a race scheduled. Yes, it was a Rochester Runner of the Year race. I think Christine thought I was crazy! But I am a runner ... so ... yes, I went solo to the McMullen mile down at Nazareth College. The check-in table was inside due to the rain. Most everyone kind of congregated inside the gym while we waited for our heat. I was in the third heat, the men's faster than 8 minutes and slower than 4:45 minutes. My last year's mile time was 5:52. I went out for two 1/4 mile warm up runs but I think I took them too early. I found that lane 1 on the corners was under a couple inches of water but the straights were not. I was not warmed up when I lined up for my heat in a light rain.

The gun goes off!

The end of lap 1

Trailing Tony Gingello

Bill Beyerbach finishing in 6:07

Kicking to edge Tony Gingello by 0.04s at 6:25.43

During the first half lap I almost needed a wiper to see from all the spray kicked up from the runners in front of me. I had some trouble getting my breath in the rain and wind. I tried the best I could and I did kick to pass Tony Gingello by 0.04 second during the last 100 yards to the finish line. My time was 6:25.43, link here.

I did OK. At the awards, I took third in my M55-59 age group, link here and Bill Beyerback took second. Due to a clerical error we actually took second and first, respectively. I stuck around to watch the elite men (Mike Kurvach won in 4:25) and women (Dana Buchanan won in 5:06), GVH Coach Reif's link here and a Road Kill Racing male elite's perspective here.

Friday, 6/7/2013: Rest day.

Just a usual rest night before the Fast and Furriest 10K on Saturday morning. Christine was a bit feverish and called it an early night. So I did guy stuff .. I watched the Military Channel, then The Last Samurai. Manly TV .... arrggh!

Saturday, 6/8/2013: 3 runs of 1.9, 6.26 and 1 miles during the Fast and Furriest 10K

Christine did feel better but decided to stay home and rest. So I headed solo down to the Verona Street Animal Society for my second running of the Fast and Furriest 10K. Last year I ran a lifetime PR of 42:59 in the 10K. The weather conditions were 57F, 94% RH, overcast and calm. It either a fog or a real light, light mist outside.

Garmin Connect Activity for Warmup before the Fast and theFurriest 10K

I got out for a long warmup run of 1.9 miles. I felt loose and kind of excited before the race.



I jumped to a good pace right away. I was ahead of Wendy Abbott and Bill Beyerbach and had a 6:54 first mile. I was running well and hit the next 3 miles at 7:13, 7:20 and 7:17. Then ... I tired a bit and mile 5 was a struggle at 7:31. First Wendy Abbott and then Bill Beyerbach passed me by. I kept Bill in my sights and righted my ship to a mile 6 of 7:12. I tried to catch Bill but finished 5 seconds behind him. He was really running well! Wendy sped to a third place women overall

All in all, I did OK. I finished 35th out of 233, link here. I was 4th out of 11 in my M55-59 age group, link here. I was almost 3 minutes faster than my Lilac 10K time of 47:41 two weeks ago. I am looking forward to the ALS race on Father's Day next week. Last year, I ran a lifetime 5K PR of 20:13. I know the course and hope not to tire like I did last year. I would absolutely love to break 20 in a 5K!!

Garmin Connect Activity for Cooldown after the Fast and the Furriest 10K

I went out for a cooldown run with Bill and Mark Heberger afterward. I rarely do a cooldown run but we just got to talking and running ensued. Later Mark schooled me on the advantages of racing flats. They do seem lighter and might make a difference in a race. I will have to investigate the pricing.

Meanwhile, out at Lyndonville's White Birch Golf Course, the second New York Invitational pole vaulting competition was held by our local Olympic gold medalist, Jenn Suhr (all photos from Facebook). I have got one more chance to make it out there on June 14th.

Meanwhile, out in Inlet NY some hardy Fleet Feet Endurance Team members rode their mountain bikes to the Black Fly Challenge, results of 508(!) finishers here.

Meanwhile, out in my hometown and old stomping grounds of Newark, 150 runners ran the Run for the Red 5K, link here. Judging from their times I would have taken my age group in this 5K. Though there are some hills in Newark according to my darling wife Christine that I would have had to run up ... the hill going out of the village on Route 88S comes to mind).

Later, Christine and I made it out so she could get her nails done at New Nails. She chose China Glaze's Winterberry as her nail color which is a favorite of mine! Then we headed out via the scenic route (we got a bit lost) to Aldi's in Webster for a bit of grocery shopping. Christine felt a bit out of sorts and went to bed early so supper was pizza and potato chips.

Sunday, 5/26/2013 to Saturday, 6/1/2013 - Mendon Mauler 12

I ran 4 times this week, 38.97 miles.

I biked 1 time this week, 12.03 miles.

Sunday, 5/26/2013: run of 13.4 miles, 2:17:50, 10:17 pace, 52F, sunny, windy, mild right Achilles discomfort

Garmin Connect Activity for Mendon Ponds Park - Blue, Green Trails x 2

I was up early around 6:40 AM. I needed a long run but where to go, road or trail? I chose trail down at Mendon Ponds Park on my usual Blue and Green trails. I started out around 9 AM. I took it nice and easy though I did have some really mild right Achilles discomfort. I encountered several deer, a couple groups of horses and their riders, some runners, some walkers with their dogs and some walkers. A busy day in Mendon Ponds Park plus lots of bicyclists on the roads to and from.

I bought my darling wife a bouquet of yellow carnations from a garden store on the way back and then awoke her with coffee and a bagel. She did seem to appreciate it!

Monday, 5/27/2013: bike of 12.03 miles, 1:32:35, 7.8 mph, 70F, sunny, a bit windy.

Garmin Connect Activity for Bike Ride to the Lake with Christine

I got Christine out for a bike ride around 4 PM. She wanted to see Lake Ontario so north we went. We stuck mostly to the sidewalk. Though we did enjoy a bit of downhill on St Paul Blvd itself rather than the sidewalk.

Christine and I up at the lake

Christine didn't like the gradual uphill climb on the way back from the lake. But it did force her to learn how to use the gears on her bike. We more than doubled the amount of miles she had rode on her bike at one time from 5 miles to 12 miles.

Tuesday, 5/28/2013: Rest day.

I took a day off of work to have a four day weekend. I like to do that around Memorial Day, July 4th and Labor Day. Well ... my birth certificate, social security card and passport have been missing for the past 5 years. I have finally given up hoping that they will just turn up. So Christine and I started to replace them. Step 1 was heading out to the Town of Arcadia office in Newark to get a replacement birth certificate. It was very easy. I just called ahead, paid $10 when I got there and presented photo ID. Though I would much rather have the original along with its faded envelope compete with a 3 cent stamp. Next up is going downtown sometime to the Social Security office and getting a replacement Social Security card.

We also finally went to Pearle Vision to select and get fitted for our new eye and sunglasses. We both chose bifocals instead of no-lines. We might curse ourselves for our choices later on.

Wednesday, 5/29/2013: run of 7.6 miles, 1:04:24, 8:28 pace, 79F, hot, humid, windy, no stops.

Garmin Connect Activity for 7.6 miles around the streets of Irondequoit

I struggled with motivation but I did manage to break out around 7:30 pm for a hot and sweaty run. I took it out with a nice and easy pace to cruise on my usual 10K course along with the hill on Chapel Hill Drive. I didn't need my sunglasses when I was done. It felt good after it all was over.

Thursday, 5/30/2013, run of 5 miles, 41:35, 8:19 pace, 86F, sunny, humid, 1 stop for hydration.

Garmin Connect Activity for A hot, humid & sweaty Remington's run

I needed a run no matter how hot and humid it was. And it was definitely hot (86F) and humid (51% RH). But it was the first Remington's run of the year. So ... down to Remington's for a nice, easy and sweaty 5 mile run. I ran nice and easy around 8:10 pace until about mile 3.5. Then I had to walk for a bit to get some hydration. After that I just took it really nice and easy back to Remington's. Run accomplished.

Friday, 5/31/2013: Rest day

I ran 15 times in 31 days during the month of May for 91.23 miles, 6.1 miles/run (2 were warm ups)
I have run 83 times in 181 days during 2013 for 512.16 miles, 6.2 miles/run
I biked 7 times in 31 days for 92.99 miles during the month of May, 13.3.miles/bike

Another unusually warm day, 88F and humid again. I am running the 12 mile version of the Mendon Mauler tomorrow morning so ... tonight was a definite rest night even though a 100 mile run month was almost in sight. Christine and I went out to the Regal Culver Ridge Cinema to enjoy some A/C and to also see "Star Trek: Into Darkness". An excellent movie that we will buy on Blu-Ray when it comes out. OK ... now we have to get a Blu-Ray player to replace our 2 DVD players that don't work.

Meanwhile, out at the Lyndonville's White Birch Golf Course our local Olympic 2012 gold medalist pole vaulter, Jenn Suhr, cleared 15' 7.48" inches, link here. She will be holding two more invitational pole vaulting competitions, the New York Invitational, out there on June 7th and 14th. I hope to get to one of them.

courtesy of the Rochester Democrat & Chronicle

Saturday, 6/1/2013: run of 12.97 miles, 2:25:07: 11:06 pace, 73F, 73% RH, partly cloudy, a bit breezy, a bit of pain.



I woke up just like usual around 6 AM for a Saturday morning race. Christine felt poorly so I went down to Mendon Ponds Park solo to run the Mendon Mauler. The 12 mile race started at 8 AM with the 4 and 8 mile races started at 8:30 AM. I arrived around 7:30 AM to run the 12 miler.  It was a hot and humid morning but with a nice breeze. I tried to warm up but just didn't have the gumption. I should have stretched more but didn't. I just hung around and exchanged pleasantries with fellow runners that I knew ... and some I didn't.

Soon enough the race started. I struck a good kind of hard pace on the first loop. My right Achilles was a nag but I tried to ignore it. I slowed a bit but finished the first loop in 44:35. I took a couple cups of water and headed out onto the second loop. I was tired, hot and sweaty but I struck up a nice and easy trail pace. I ran the flats and downs and did the best I could on the ups. When I felt the breeze it felt good! I said "Hi" to fellow 4 mile and 8 mile runners when I passed them. The second loop passed in another 48:08. I took a couple cups of water and walked while I had a gel. I wondered why I was out there but continued on with my slow and steady trail pace. I could feel something going on in my left shoe as I ran. I figured I was getting a blister from my left foot slamming against the toe box on the downhills (I was right). It did bother me but it kind of balanced out the nag in my right Achilles ... so I ignored both. Onward ... I finished loop 3 in 51:08 for a total time of 2:25:07. Last year I ran 2:05:46. But last year I was in Sehgahunda shape ... which I am not this year.

I think this is the end of Loop 1.

The raw results

But hey ... I finished. I did OK, I was 27th out of 61, link here. I was 5th out of 15 in my M50-59 age group, link here. Meanwhile, the 8 miler had 53 finishers and the 4 miler had 81 finishers. I was pretty tired and thirsty when I finished. Some bananas and water helped that. Soon I was back home with my feet up and proudly wearing my Mendon Mauler T-shirt ... another race in the books.

Much later, Christine and I went out to Salvatore's on East Ridge Rd for some chicken fingers and a pitcher of beer while we watched the first 3 quarters of the Heat - Pacer game. The Pacers won and forced a decisive Game 7 on Monday night for the right to face the Spurs in the NBA Finals. I don't have a pony in this race but enjoyed watching the game.