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

I ran 3 times this week, 30.90 miles

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

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

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



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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

I ran 4 times this week, 20.63 miles.

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

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

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

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

Garmin Connect Activity for Cobbs Hill workout

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

Wednesday, 2/24/2016: Rest day.

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

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

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

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

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

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

The start ... photo courtesy of Tim Matthews

A bit after the start - courtesy of Tim Matthews

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

Somewhere ... photo courtesy of Tim Matthews

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

I'm probably grimacing - courtesy of Tim Matthews

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

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

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

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

I ran 4 times this week, 31.55 miles

Sunday, 2/14/2016: Rest day?

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

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

Garmin Connect Activity for A bit of trail and mostly road

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

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

Tuesday, 2/16/2016: Snow day

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

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

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

And ... a foot of snow on it

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

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

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

Garmin Connect Activity for A snowshoe walk around the RR cars

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

Garmin Connect Activity for A crisp 15K

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

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

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

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

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

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

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

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

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

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

I ran 4 times this week, 24.76 miles

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

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

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

Garmin Connect Activity for A bit of a 15K

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

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

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

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

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

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

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

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

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

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

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

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

Garmin Connect Activity for A bitter 10K.

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

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

Garmin Connect Activity for A nice and easy snowshoe run

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

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

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

I ran 3 times this week, 33.45 miles

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

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



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

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

Monday, 2/1/2016: Rest day.

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

Garmin Connect Activity for Cobbs Hill workout

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

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

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


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

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

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

1 ran 4 times this week, 29.2 miles.

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

Garmin Connect Activity for A really nice and easy 15K

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

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


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

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

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

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

Garmin Connect Activity for Gamin died on 15K route

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

Friday: 1/29/2016: Rest day.

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

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

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

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

GRTC Banquet swag

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

Post banquet selfie

 All in all, an enjoyable evening.

Sunday, 1/17/2016 to Saturday, 1/23/2015 - Freezeroo #4

I ran 4 times this week, 11.64 miles.

Sunday, 1/17/2016 to Wednesday, 1/20/2016: Rest days

I wanted to go out but didn't. The usual excuses ... a rest day, too cold, too hungry ... yada, yada, yada ... just didn't get out there.

Thursday, 1/21/2016: 2.4 miles, 32:02, 13:21, 21F, 62% RH, 4 mph NNW wind, overcast

Garmin Connect Activity of First snowshoe run of 2016

I needed to get out. There was enough snow so I found my snowshoes, dressed, and got out there. I struck up a really nice and easy pace. The first 5 steps were really, really cold as the snowshoes kicked up snow onto my back ... but then my back got dumb and it was all good. I just went up the railroad track up toward Greenleaf Rd until I could get around the train, turned around and headed all the way back to River St until I turned back and returned home. It was really quiet and peaceful with an almost full moon.

Friday, 1/22/2016: Rest day ... like usual before a race.

Saturday, 1/23/2016: 3 runs of 1,9, 6.34 and 1 mile, 23F, 79% RH, 18 mph NE wind, wind chill 9F, overcast

Today was Freezeroo #4, the "Hearnish 10K" down in Powder Mills Park. The course was the third one in three years. I got down to the Rands Lodge around 9 AM per my usual wish to get there a hour before the race start at 10 AM. I went inside, said "Hi" to the usual people, pinned on my bib and waited. I examined the new course map. It was interesting with 2 out and backs on two neighborhood streets.

It was 21F and windy so I had on my tights, a long sleeve tech, Brroks 1/4 zip pullover top, Brooks jacket, heavy gloves and Brooks beanie. I got out for a long warmup run of 1.9 miles, 8:33 pace, link here. I got back about 15 minutes before the race started. I took off my Brooks jacket. My fingers were cold so I changed to my skiing mittens before the race. I was a bit worried that I would be cold during the race due to the wind but I wasn't.

Pictures of the start - courtesy of Tim Mattews

And ... we were off! I got up to speed quickly.

About 1/2 mile from the start on Park Rd - courtesy of Tim Matthews

The first mile was on the old course. Then a left onto Railroad Mills Rd. Then we crossed the street and went up Fall Meadow Drive (and up some more) before we turned around. An out and back does let you see the leaders and know who is behind you. I slowed going up the hills but picked it back up on the way down which was nice. Back on Railroad Mills we turned up Old Forge Lane and went up and around for a while for more hills before coming back down to Railroad Mills.

Back on Railroad Mills Rd about 1.5 miles from the finish - courtesy of Tim Matthews

A left shortly after onto Woolston Rd ... mile 5 ... a few gentle rollers ... a left onto Condoroy Rd ... cut the corners ... take the tangents ... mile 6 ... past the old finish line ... left onto Park Rd ... finish line in sight ... be careful on the sharp left into the chute ... done in 47:21! My Garmin mileage was 6.34 miles.

I went right out for a cooldown run with Bill Beyerbach. Just a really nice and easy 1 mile run at 9:34 pace, link here. We stopped where he had left his car at his girlfriend's house. He gave me a ride back to Rand Lodge where I had half a bagel before I left to go home. A couple mugs of coffee and much lounging ensued.

Another Freezeroo #4 in the books, my sixth. I felt good during the race and I ran well. My splits were: 7:34, 7:45, 7:24, 7:40, 7:25, 7:22 and 7:01 over the last 0.34 mile for a pace of 7:28 pace. I did OK, 42nd out of 176 overall, link here. I was 3rd out of 13 in my series M55-59 age group, link here.

1/10/2016 to 1/16/2016

I ran once this week, 13.21 miles.

Sunday, 1/10/2015 to Friday, 1/15/2016: Rest days

Sunday and Monday were rest days. Tuesday was a just a bit gimpy day. Wednesday and Thursday were should have but life got in the way" days. Friday was a "Christine had other plans" day.

Saturday, 1/16/2016: 13.21 miles, 1:52:49, 8:32 pace, 87% RH, 11 mph W wind, wind chill 30F, overcast.

Garmin Connect Activity for A "back to running" half

I needed to return to running after a whole week off. I knew I needed a long run ... so I set out on my half marathon course at a nice and easy pace. I picked up some boulders ... err, pebbles in my left shoe as I ran down the narrow shoulder of Edgemere Drive. I could feel them move around but I didn't want to run on them the rest of the way. So I stopped just before mile 6 to release the pebbles and take a sip of water. I took another sip of water at mile 9. My splits were: 8:25, 8:25, 8:11, 8:21, 8:30, 9:45, 8:28, 8:15, 9:06, 8:16, 8:22, 8:25, 8:34 and 8:15 over the last 0.21 mile.

A mug of coffee ensued. Then Christine made a nice brunch of eggs, bacon and a bagel ... mmm! We did make it so that she could make her first weigh-in for Tons of Fun at Fleet Feet Ridgeway. Then we headed over to New Nails so that they could repair two of my darling's nails.

1/9/2016 - Freezeroo #3 and Winter Warrior Half Marathon

1/9/2016 - A two race day for the second year in a row - Freezeroo #3 and Winter Warrior Half Marathon

My darling wife, Christine, was still in OH. I woke up around 7 AM. No worries though since Freezeroo #3 wasn't until 10 AM. I had my usual pre-race breakfast of Cheerios and a banana. I started to get ready around 8 AM and was out the door by 8:40 AM. I had Googled the directions to Pineways Pond Park and was there around 9:10 AM with prime parking. I wore my CW-X tights, a short sleeve tech, a long sleeve tech, my Brooks beanie and heavy running gloves. I already had my bib, pinned it on and got out for a really nice and easy warmup run of 1.4 miles, pace xx, link here.

I met up with Prem Kumar, Mark Herberger and Andy Ciaio before the race. I saw Alex Tong of the Ascend Collective and the Freezeroo mascot.

The new GRTC mascot

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

And ... we were off! This was my third time in a row (2014 in .. and 2015 in ) and  fifth time on this course so I knew it well. I settled into a fast race pace behind Prem, Mark and Andy. Andy pulled away quickly and then so did Mark. Prem was in sight and I passed him at mile 2. I was feeling good so I just kept going at a good clip. Hey ... what second race at 4 PM?

Sprinting down to the finish ... photo courtesy of Tim Matthews

Soon enough, I was making the last left turn in the finish chute. And ... done in 36:18, 7:16 pace! I ambled up to the lodge for some post race grub of a banana and some soup. I talked with Prem a while. He told me that his left knee was still bothering him since before the Winter Trail Festival in December. I went home ... another race at 4 PM.

I did OK. I looked up my results. I was 43rd out of 163 overall, link here. I was 3rd out of 11 in my M55-59 age group, link here. My splits were: 7:04, 7:18, 7:18, 7:29 and 7:03. I probably should have eased off the pace but that's not how I roll.

Christine still wasn't home so I just lazed around, drank a mug of coffee and caught up on Facebook and email. I had a sandwich at 2 PM and got ready to race again.

The race venue for the 2nd Winter Warrior Half had changed from MCC last year (lots of traffic problems) to the Rochester Tech Park. I got down there just after 3 PM. I changed to my Brooks 1/4 zip long sleeve pullover on top for this race. I pinned my bib on and ready to go. I didn't carry water and had 3 HammerGels tucked in an Amphipod pouch against my belly so that they would stay warm. I hit the portapotty quickly I knew the line would only get longer as the time before the race got shorter. Lots of people were signed for this race. I got out for a 1 mile warmup run at 8:58 pace, link here.

I eased into the starting chute and took my usual spot about 10 yards behind the lead runners.

The start ... courtesy of Kim Smith

I'm in here somewhere ... courtesy of Barb Boutillier

And ... we were off! I quickly got up to speed after dodging a few slower runners. The course was 4 loops on a 3.3 mile course. I was full of adrenaline on Loop 1 and ran too fast at 25.00 minutes. I heard cheers from Jim McLaughlin and Courtney Abeln at 1/4 mile, Carl at 1/2 mile and Amy Lord about 1/2 mile before the start/finish line. I would see and hear them again on the next 3 loops.

Photo at 4:24 just before loop 2 ... courtesy of Kim Smith

I think this is during Loop 1 ... photo courtesy of Barb Boutillier

I had made mental notes of where the pot holes were on the turns since I knew that the light would fade until it was dark on loop 4. I got passed by the lead runner, Omar, just before I finished loop 2. I slowed to 26:32 on loop 2.

Loop 2 at 4:46 PM ... photo courtesy of Kim Smith

I slowed to a walk (which I shouldn't have done) and had a HammerGel just after I passed the start/finish line. I had a couple cups of water to wash it down. I slowed to a 28:08 on loop 3 which a nice and easy pace. I had another HammerGel just after the start/finish line again with another 2 cups of water of water. I had turned on my headlight and just concentrated on getting the last loop done. I was in my "get it done" pace which is probably a 8:20 pace. I passed slower runners and was sometimes passed by faster runners. My mind was just on finishing ... picking it the pace a little ... last time into the start/finish ... getting to the right for the finish (should have been a lighted sign) ... hearing Ellen Brenner call my name ... timer was under 1:48 ... done ... finisher medal around my neck ... nice! My last loop was 28:18.

I come in on the right side and raise my left arm at 1:47:48 ... video courtesy of Yellow Jacket Racing
There was no water at the finish line so I ambled my way towards the heated tent for some water, 2 hot dogs and an apple. I picked up my 4 Season Challenge medal. I felt my body stiffen up so I decided that sitting down was not a good idea. But ... I had to get home so I walked to the Equinox and took a selfie (which I can't find). Anyway, here is another pic.

The Winter Warrior Half swag (I did buy the sticker on the left)

I got home about 10 minutes before my darling wife, Christine, made it home. She had wanted me to meet her at the door to help her carry stuff in but I couldn't. My fingertips had just decided to start to turn white and I really needed to take a shower ASAP. It was quite interesting to try that with tingling fingertips but I managed. I was just dressed when she got to the door. A few hugs and kisses ensued.

I did OK. I was 107th out of 958, link here. I was 4th (out of 3rd by 5 seconds) out of 30 in my M55-59 age group, link here. My splits were: 7:33, 7:29, 7:34, 7:55, 7:47, 8:10, 9:11, 8:7, 8:16, 8:39, 8:39, 8:21, 8:31 and 7:30 over the last 0.21 mile. I went out too hard during the first 5 miles and paid for it during the last 5 miles. It's easy to type and reflect on this later but very hard for me to ease off the "gas" during the first miles of any race. That's how I roll.

One word though ... I really wish a few more runners would have worn more reflective clothing or a headlamp. Some runners were lit up like a Christmas tree and some were dressed in black with no headlamp. Luckily I had no trouble getting around them.

Sunday, 1/3/2016 to Friday, 1/8/2016

I ran 2 times in this 6 day period, 16.5 miles

Sunday, 1/3/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 86% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for An out and back on Edgemere

I got out for a nice and easy 8.2 mile run on my usual out and back to Long Pond Rd. It's nice to be able to get out and just do. My splits were: 8:23, 8:28, 8:28, 8:26, 8:19, 8:11, 8:04, 8:12 and 8:08 over the last 0.25 mile.

I watched the final game of the Buffalo Bills season, a home game versus the NY Jets. This game had many subplots: the Jets needed to win to make the playoffs, Rex Ryan coached the Jet last year, Fitzsimmons of the Jets used to the QB for the Bills, the Bills had the number one rushing offense, the Jets had the number one rushing defense. It was a defensive game. The Bills intercepted Fitzsimmons the last 3 series in the 4th quarter to pull out a 22-17 win and an 8-8 season, link here.

Monday, 1/4/2016 to Tuesday, 1/5/2016: Rest days

Yada, yada, yada. Rest days though ... should have been cross training days ...

My darling wife was sick and went to bed early on Tuesday night so I watched one of the movies that I copied (shh ... don't tell) from NetFlix, Ex Machina. It was a nice sci-fi flick with a nice twist at the end.

Wednesday: 1/6/2016: 8.25 miles, 1:08:33, 8:18 pace, 36F, 64% RH, 18 mph W wind, wind chill 25F, overcast

Garmin Connect Activity for A nice out and back to Edgemere

I knew that I have 2 races Freezeroo #3 of 5 miles and Winter Warrior Half (13.1) on Saturday but ... I needed to get out there so I could rest on Thursday and Friday. So ... I got out for another run out to Long Pond Rd. I concentrated on pushing and reaching out a bit so my pace was a bit better. My splits were: 8:23, 8:21, 8:09, 8:08, 8:03, 8:03, 8:08, 8:04 and 8:00 over the last 0.25 mile. It was a bit chilly with the wind so I was glad that I was a bit overdressed with a short sleeve tech, long sleeve tech and my Brooks jacket ... especially when I ran into the wind.

Thursday, 1/7/2016 and Friday, 1/8/2016: Rest days

My darling wife, Christine, went out to OH to see her daughter, Elizabeth, her fiancee, Nick, in Lakewood and her father in Ravenna. Beth celebrated her 34th birthday on Friday plus they went out shopping for a mother of the bride dress for Beth and Nick's wedding in August. Her father is soon going to be 95 in February. So ... I did the bachelor thing while my wife did her "girl" stuff. I had the whole townhouse to myself. I picked easy stuff to eat (leftover shrimp and salad for supper both nights), slept and went to work.