Sunday, 10/9/2016 to Saturday, 10/15/2016 - Finish Strong 15K

I ran 5 times this week, 43.73 miles.

Sunday, 10/9/2016: 20.05 miles, 2:56:49, 52F, 76% RH, 6 mph WNW wind, partly cloudy.

I have decided to call this 20 route "The Greenleaf 20". I think it's a good one. I didn't get out early but I did get out and got back just before noon. It was a bit cool and windy so I wore my CW-X shorts, a yellow long sleeve tech and light Brooks gloves. I prepped by filling up my hydration vest with 1.5 liters of water and my HammerGel flask with 5 ounces of HammerGel. I thnk I nailed my clothing choice. It was a bit chilly when I ran into the wind but warm when I ran away from the wind. I hiked up my sleeves about halfway into the run.

I thought of all the running awesomeness that I had read about on Facebook. Lot of  events were held today: the Running with the Angels 5K and 10K, the Chicago Marathon, the Mohawk Hudson Marathon, the Breast Cancer Ride, the Army 10 Miler run in Washington DC and the Trail Fun Fest in Keenebunkport ME. I was determined to show my respect and admiration by running well. So ... I struck up a nice and easy pace and tried to hold it. I think I did a good job. I passed 13.1 miles in 1:53:40, 8:40 pace. I concentrated on maintaining my form past mile 12 and only broke to a walk three times after mile 17. My pace was 8:49 which is 15 second/mile faster than last week. My splits were: 8:29, 8:36, 8:30, 8:31, 8:39. 8:30, 8:47, 8:42, 8:43, 8:45, 9:00, 8:42, 8:50, 8:45, 8:58, 8:50, 8:58, 9:39, 9:32 and 9:01. I ran mentally better than last week but still need to control my negative thoughts past mile 17. But I am encouraged. Some would say "Why run for 3 hours?" I say "Why not?" and "It was fun".I did lose 4.8 pounds ... but I'll gain it back to stay around 165 pounds.

So I lazed around until the Bills - Rams game came on at 4:25 PM. Christine and I enjoyed watching the Bills win their third straight, 30, 19, link here. Later we watched the second Trump - Clinton debate. I will feel so great after I "pull" the election handle on November 8th.

Monday, 10/10/2016: Rest day.

Tuesday, 10/11/2016: 6.2 miles, 49:00, 7:50 pace, 66F, 35% RH, 3 mph E wind, overcast.

Update: I gained 3.5 and 2.2 pounds over the last 2 days and then lost 0.6 pounds after this run. So ... I guess I run so I can eat. Anyway ... I took my creaky body out and ran. My ankles didn't like the first 1/2 mile but then I cranked up the pace and did an out and back 10K. My splits were: 8:23, 8:03, 7:43, 7:40, 7:38 and 7:03 over the last 0.25 mile. Boom!

Wednesday, 10/12/2016: Rest day ...

Thursday, 10/13/2016: 6.25 miles, 49:57, 8:00 pace, 54F, 58% RH, 12 mph NNW wind, overcast

It was Thursday so I got out and ran. I went home, changed and got out there. I wore my CW-X shorts, a long sleeve tech and light Brooks running gloves. I tried to hold back but I know how that usually works. My splits were: 8:20, 8:10, 8:03, 7:53, 7:55, 7:53 and 6:43 over the last 0.25 mile. I got home just at sunset. I wore my reflective vest. I have found my headlamp (which took about 10 minutes. It is all charged up and ready.

It's been almost a month since I last ran a race (Rochester Full on 9/18) but I think I still know how. Hopefully I can start slow, go sub 8 past mile 3 and then hold it. The course from the Grace and Truth Sports Park runs on familiar roads (Edgemere Drive, Lowden Point Rd, Frisbee Hill Rd and East Manitou Rd).

Friday, 10/14/2016: Rest day

Saturday, 10/15/2016: 2 runs of 2 and 9.38 miles.

Today's race was the Finish Strong 15K at Grace and Truth Sports Park which is only 11 minutes away the townhouse. It was a Greater Rochester Track Club (GRTC) Rochester Runner of the Year (RROY) race so I expected that a lot of speedy runners were going to be there. It was also my first race since the Rochester Full on 9/18. The race start was 9 AM so I "slept in" until 6 AM. I didn't really have to leave until 7:45 AM to get there at 8 AM. It was a bit chilly so I dressed in layers. I intended to race in my Brooks short tights, calf sleeves and a short sleeve tech. I wore my Brooks pants, a long sleeve tech and my Brooks jacket over them to get warm until the race. I had my usual pre-race meal of cereal and a banana, puttered around, kissed Christine goodbye and headed out.

I met up with Prem Kumar to go out for a 2 mile warmup run at 9:11 pace, link here. Prem talked about his amazing and awesome 3:19 at the Chicago Marathon (with 40,000 of his closest friends) on the previous Sunday. He told me that he was a bit achy. The weather at that time was: 36F, 93% RH, 4 mph SSW wind, sunny. I got out of the warmup gear and slowly made my way to the start. No worries ... just a bit chilly. I knew I would warm up.


I took my usual spot ... near the front and to the right. And ... we were off! I had a plan to start nice and easy but ... my first mile was 7:32. Oh well. I kept that pace for miles 2 through 5. Then I kind of lost my mojo and just ran instead of raced. But ... I didn't stop to walk. I had my 20 ounce water bottle so I didn't have to stop at any aid stations. I hydrated with a quick burst of water at miles 2, 4, 6 and 8.

Soon enough I was done. I saw Prem and Andy Ciaio at the finish. I added my new Finish Strong long sleeve shirt on the top of my sweaty short sleeve tech and ambled over to have some of the great grub that this race is known for: a piece of pepperoni pizza, mac'n'cheese, a couple of salt potatoes and some pulled pork .... mmm! I saw that I had won my M 55-59 age group so I stuck around for the award. Ten points in the RROY standings, baby! 9 out of 12 RROY races are in the books. I am sitting first in my age group but there are still 3 more to go and Tim Dwyer can still run all three of them and win it with 60 out of 60 easily ... just like he did last year.

The results soon surfaced on score-this.com. Andy and Prem finished ahead of me in 1:10:01 and 1:10:16, respectively. Officially I was 26th out of 111, first out of 7 in my M 55-59 age group, link here. My splits were: 7:31, 7:35, 7:47, 7:32, 7:38, 7:44, 7:59, 7:49, 7:47 and 7:24 over the last 0.38 mile. This was my slowest of my three Finish Strong 15Ks (2015: 1:09:38 and 2014: 1:09:51). But ... I finished and it's all good.

I recovered by lounging on the couch with my feet up while drinking a couple of mugs of coffee. Christine was a bit cranky so I applied my patented relaxation techniques. It seemed to help us both. Later I did four loads of laundry while she took a nap.

All in all ... a great high mileage week of running.

Sunday, 10/2/2016 to Saturday, 10/8/2016

I ran 3 times this week, 33.3 miles.

Sunday, 10/2/2016: 20.05 miles. 3:01:41, 9:04 pace, 57F, 94% RH, 4 mph SW wind, partly cloudy.


Well, I have a half marathon route that I have done eight times. Now, I have a twenty mile loop that I just did. It can be easily be made into a 26.2 mile loop also. I had a pre-run bowl of cereal and banana, dressed, filled up my HammerGel flask with (what else?) HammerGel, put 1.5 liters of water into my hydration vest, kissed Christine goodbye and headed out.

I struck up a nice and easy 8:30-ish pace and headed out. I kept up that pace pretty much for the first 10 miles. I saw a girl running the other way at mile 2 and passed (and scared) a guy with headphones (!) at mile 5. I passed 13.1 miles in 1:54:30. Then ... it was a struggle past mile 14 per usual. I have to be able to get past mile 14 to be able to run a 3:50 marathon anytime when I am in the M 60-64 age group so I can run Boston. I think it will be a struggle but one that I plan to win. Anyway, I lapsed into a run/walk from mile 14 on. I was on my usual hydrate every 2 from mile 4 onward and take HammerGel every 4 past mile 6 onward. I didn't hydrate at mile 18 or take HammerGel (my bad). I have to work on my mental mojo but I did get 20 miles in without much trouble. What doesn't kill me makes me stronger. My splits were: 8:31, 8:32, 8:29, 8:39, 8:35, 8:34, 8:45, 8:47, 8:43, 8:54, 9:10, 8:51, 8:59, 8:57, 9:48, 9:13, 9:15, 10:01, 11:04 and 9:26.

I lost 3.7 pounds before and after the run. I was a bit stiff for about 4 hours afterward. Much of it was spent with my feet up drinking a couple mugs of coffee along with a bagel and half a pizza. Update: I gained them all back by Tuesday.

I virtually stalked Jim McLaughlin at the Kona Ironman, link here. He did his 15th Ironman in 13:40:46 with a 2.4 mile swim of 1:35:22, a 112 mile bike of 6:31:44 and a marathon of 5:21:22.

Later, Christine and I went to Rochester General Hospital to see my cousin, Lea Ann Sawyer who was there with a blood clot in her left leg. She had endured several painful treatments but should be going home on Monday or Tuesday. RGH certainly is big.

Monday, 10/3/2016: Rest day ... I was a bit gimpy.

Tuesday, 10/4/2016: 6.25 miles, 52:05, 8:20 pace, 68F, 68% RH, 11 mph E wind, partly cloudy

Garmin Connect Activity for A nice and steady 10K

It's Tuesday, so I ran whether I was a wee bit gimpy still or not. My body didn't like it at first but my will kept it in line. I tried a really nice and easy pace but ... I ended up going my normal pace. I just did an out and back on the paved LOSP trail near the townhouse and then on Island Cottage. My splits were: 8:45, 8:31, 8:09, 8:12, 8:12, 8:15 and 7:45 over the last 0.25 mile. My tech shirt was dripping when I got done ... nice!

Wednesday, 10/5/2016: Rest day ... moving on ...

Thursday, 10/6/2016: 7 miles, 57:11, 8:08 pace, 72F, 61% RH, 6 mph NE wind, sunny


It was Thursday and I know what I do on Thursdays. I ran. I liked not being on the road but I don't like out and backs too much either so I mixed it up and did a new keyhole loop with some LOSP and some road that turned out to be 7 miles. I started a bit slow and then picked up the pace. Another beautiful October evening as the sun set! My splits were: 8:26, 8:10, 8:14, 8:12, 7:45, 7:47 and 7:53. I was dripping afterward ... sweet!

Friday, 10/7/2016, and Saturday, 10/8/2016: Rest day.

Friday was a true rest day and Saturday was a "should have run" day. Saturday should have also "get something done around the townhouse" day but instead I felt like a slug while I trolled Facebook reacting to all the vile that I read about Trump's "grab them by the pussy" audio from 2005. I felt slimed and depressed afterward. I did enjoy reading about all the running exploits on Saturday: Scarecrow 5K (results here), CanLake 50, Kona Ironman and Louisville Ironman.

Sunday, 9/25/2016 to Saturday, 10/1/2016

I ran 4 times this week, 30.80 miles

Sunday, 9/25/2016: 13.15 miles, 1:54:37, 8:41 pace, 43F, 93% RH, 5 mph SW wind, wind chill 40F, sunny.



I had mapped out a 26.2 mile route also but while on the run I thought that it would be too soon. So I just did my usual half route. I got out around 8 AM. It was a bit cool compared to the past couple of months so I wore ... wait for it ... long pants, long sleeve tech, light gloves and a hat. Yes, in September! I set up a nice and easy pace. Then I pretty much held it with splits of: 8:18, 8:23, 8:32, 8:39, 8:40. 8:41. 8:52, 8:53, 9:08, 8:37, 8:44, 8:45, 8:43 and 7:52 over the last 0.2 mile.

Anyway, maybe next week I will try a loop of Edgemere, Long Pond, Latta and Dewey for around 20 miles. Then maybe the week after that I will try two loops for an unofficial 26.2 miles. I don't know if I can do a 3:50 though. I would have to hold this "nice and easy" pace for another 13.1 miles. If I ever hope to get to Boston I will have to stick to the 3:50 pacer like glue.

Meanwhile other runners were out having fun. The Heather Boyum Iron Angel 5K was held at Center Park out in Fairport, link here. The Adironack Marathon and Half was held, results link here and here.. The GVH Pete Glavin XC Series was held in Northampton Park, results link here. I found out on Facebook that Chris Patterson of Apex Performance Running LLC and Beast Pacing has paced a 3:30 marathon in two successive weekends (Rochester and Adironack). He was about 6, 9 seconds ahead of that pace. The weekend before Rochester he paced the 3:05 pace group at the Erie Marathon in 3:04:39 to earn a BQ. Wow!

Monday, 9/26/2016: Rest day.

Christine and I watched the first Presidential Debate. I yelled at the TV but managed not to throw anything at it. Let's just say I already know who I am voting for.

Tuesday, 9/27/2016: 8.15 miles, 1:07:35, 8:17 pace, 70F, 33% RH, 9 mph SW wind, sunny

Garmin Connect Activity for An out and back before sunset

It was Tuesday so I ran. I brought my running gear in the Equinox, changed after work and then couldn't decide where to run. I could have ran around the Rochester Tech Park or drove in to Fleet Feet Armory to run at Cobbs Hill but ... I drove home and ran there. I didn't have my SpiBelt or HRM anyway. So I went home, put them and got out there ... boom.

I brought along my 20 ounce water bottle and sunglasses. I set up a really nice and easy pace at first because I had aches in the ankles for about 1/2 mile. But I ignored them and they went away. That was just my body saying "Don't do this". "Yes, you are" I said to myself and ran on. I hydrated at mile 4 and then had a coughing jag at mile 5. My mouth was as dry as a bone. I didn't want to hydrate again since I didn't have much left already. I managed. I picked up the pace and got home right around sunset. My splits were: 8:14, 8:29, 8:26, 8:28, 8:28, 8:13, 8:02, 8:07 and 6:55 over the last 0.15 mile.

Wednesday, 9/28/2016: Rest day ... nothing unusual.

Thursday, 9/29/2016: 9.5 miles,


It was Thursday so I ran. I had my running gear in the Equinox, changed after work and then headed to run somewhere. I headed up at Herrema's for a Bridges run. I had run this routes many times but it seemed fresh. I started out a bit slow up the Thomas Ave hill but soon pushed the pace. It felt good. Up St Paul Blvd, across the pedestrian bridge, up to Lake Ave, down the Genesee Riverway Trail, back up to Pattenwood Drive, back to the Equinox. I really pushed the pace down the farther I went. It was excellent running weather. My splits were: 8:53, 8:04, 8:04, 7:52, 8:04, 7:59, 7:55, 7:36, 8:16 over 7:51 over the last 0.5 mile. I was sweaty when I got done but it felt good ... did I say that twice?

Friday, 9/30/2016: Rest day.

Stat time::
I ran 15 times for 145.1 miles in September, 9.7 miles/run.
I have run 151 times for 1120.5 miles in 2016, 7.4 miles/run.
I ran 3 races (Summerfest 12K, Dirt Cheap #6 and Rochester Marathon) with three warmups of 2, 1 and 0.3 miles. (otherwise my miles/run would have been over 10).
Sadly, I didn't bike at all in September.

Saturday, 10/1/2016: A rest, recuperate and reconnect day.

I thought about running but didn't. My darling wife, Christine, and I spent the day reconnecting and enjoyed the day thoroughly. Sometimes you have to just take it easy and recharge.

Monday, 9/19/2016 to Saturday, 9/24/2016

I ran once in 6 days, 10.5 miles.

Monday, 9/19/2016, to Wednesday, 9/21/2016: Rest days.

I didn't really have much trouble recovering from the Rochester Marathon. That was probably because I didn't push myself during the second half. I was a bit stiff on Monday and had a bit of trouble walking down stairs on Tuesday but that's about it. I thought about running Tuesday and a bit more on Wednesday but it was too soon.

Thursday, 9/22/2016: 10.5 miles, 1:28:40, 8:27 pace, 82F, 48% RH, 5 mph WNW wind, mostly cloudy


I knew I wanted to run right after work but definitely didn't want to run the usual bridges route from Herrema's. So I headed down to Ontario Beach Park and decided to try a new route. I just did an out and back to Culver Rd. I had mapped it on mapmyrun.com and knew it was over 10 miles. The last 1/2 of the out was a gentle up to Culver Rd which did set up a nice down coming back. I set up a a bit faster than nice and easy pace and held it the whole way. It was a bit hot so I was drenched with sweat when I got done. But it did feel good! My splits were: 8:43, 8:33, 8:26, 8:18, 9:09, 8:38, 8:10, 8:14, 8:32, 8:11 and 7:37 over the last 0.5 mile.

Friday, 9/23/2016, and Saturday, 9/24/2016: Rest days.

Yeah, I should have done something physical on Saturday but I lazed around instead.

Sunday, 9/18/2016 - Rochester Marathon

I ran 2 times this week, 26.65 miles.

Sunday, 9/18/2016: 2 runs of 0.3 and 26.35 miles, 66F, 100% RH, 4 mph WSW wind, partly cloudy

I had set my alarm for 5:15 AM and wasn't awake when it went off. I got a bit less than 6 hours of sleep. I know that Christine didn't have that much since she had stayed up after I went upstairs. I weighed myself on the Withings WD-50 ... 164.4 pounds. I brewed some coffee and had my usual pre race bowl of cereal. I used almond milk since our regular milk had gone bad. I woke Christine up around 5:40 AM. She did want to stay home but realized that she had to drop me off near the race start since the Rochester Marathon is a point to point race. I quickly got dressed in a loose pair of Reebok shorts, my 2015 Rochester Marathon tech and filled my hydration pack with 2 liters of water along with some ice cubes. I had already filled my 2 flasks with HammerGel the night before. We left for Lake Ave and Seneca Parkway around 6:23 AM and arrived around 6:35 AM. There wasn't too much traffic. I shouldered my hydration vest, put my sunglasses in one of the pockets, kissed Christine goodbye and headed across Lake Ave over to the Maplewood tennis courts. I remembered to give Christine my eyeglasses (unlike last year). She continued onward to Frontier Field to volunteer in the food tent.

A selfie before the race

I was in plenty of time for the 7:30 AM start so I just hung around. I talked with some running friends, hit the porta-potty and took a tiny 0.3 mile warmup run at 9:54 pace, link here. I lined up next to Andy Ciaio. We were both concerned about how warm and humid it was. I could tell from the sky that it would be fairly sunny once the sun rose higher in the sky. My plan was to run ahead of the 3:50 pacer, hydrate every 2 miles and take HammerGel every 4 miles.

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

And ... we were off. I laughed a bit when I heard Ellen Brenner say "make a friend, find a lover, do whatever it takes to get you through it" as she sent us on our way. It took 17 seconds to cross the start line. The start was a bit congested for the first quarter mile. I stayed next to or near Andy for a while.

Just behind Andy Ciaio in the light green tech ... photo courtesy of Jim Strowe

Passing under the 104 bridge after the start ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

The RFD hung a flag on Bridgeview Drive just before Lake Ave at mile 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

He went ahead at the mile 1 mark. The run down Lake Ave and onto the Genesee Riverway trail was congested but not unbearable. The runners around me were mostly running the same pace so passing or being passed was done with no trouble.

Heading onto the boardwalk of the Genesee Riverway Trail at mile 3.5 on loop 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Runners on the boardwalk of the Genesee Riverway Trail on loop 1 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Coming off the Gensee Riverway Trail boardwalk on loop 1 ... photo courtesy of Gameface Media

The run up the Thomas Ave hill was highlighted by a dead skunk in the road ... it stunk as I ran about a foot away. I remember I heard a trombone playing the theme from Rocky just before Cooper Ave. The run on St Paul was highlighted by the Winona Blvd area which had 3 distinct groups ... Easter with an Easter Bunny, St Patrick's Day with bagpipes and Christmas with a Santa Claus. It was a lively area.

Near St Paul St and Titus Ave just before mile 9 on loop 1 ... photo courtesy of John Brind'Amour

Heading up the pedestrian bridge on loop 1 ... photo courtesy of Jim Strowe

Then it was across the pedestrian bridge, a turn to the left and up to the Maplewood Gardens on Driving Park Ave. This is one loop I should have practiced more. All my practice runs had me coming up the pedestrian bridge and turning right to quickly head back to Lake Ave. I only practiced this once.

I ran well for the first 11 miles. I had kept ahead of the 3:50 pacer. I knew I was slowing a bit. Then ... the 3:50 pacer passed me just after I had made the turn at the Maplewood Gardens to start the second loop at mile 11. That took a lot out of me. I had wanted to run a 3:50 to qualify for Boston. I started my decline into a walk/run the rest of the way. The half passed in 1:56:00 by my Garmin (1:55:44 officially). I just lost all motivation. I didn't care. It had gotten hotter (around 80F), the sun had come out and it was just as humid. So ... I walked, I ran a bit, I walked some more. Down Lake Ave. The 4:00 pacer passed at mile 15 in the Riverside cemetery. The Genesee Riverway trail, the O'Rorke Bridge and Thomas Ave had far fewer runners since only the marathon runners were on the second loop. The 4:20 pacer passed at mile 20 on Thomas Ave. I tried to keep him in sight.

Coming off the Genesee Riverway Trail on loop 2 ... photo courtesy of Gameface Media

Crossing the O'Rorke Bridge on loop 2 ... photo courtesy of Gameface Media

Near St Paul St and Titus Ave just before mile 22 on loop 2 ... photo courtesy of John Brind'Amour

Up St Paul St, through the Winona Blvd section, across the pedestrian bridge and then up the the trail to Driving Park Ave ... getting there.

Heading down toward Middle Falls and the finish just after mile 24 ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

The Genesee River Lower Falls ... photo courtesy of Gameface Media

I crossed Driving Park Ave just after mile 24 to head back to Frontier Field. Down the hill ... Lower Falls on my left, across the Middle Falls bridge onto Brewer St and up that **** Brewer St hill back to St Paul St ... a little more than 1 mile to go. Down St Paul St ... congested traffic on the left ... 1 Km to go. A slow run ... right turn to head over the Pont de Rennes Bridge ... the High Falls to my left.

The bottom of the Brewer St hill ... photo courtesy of Jeff Scheuch

The first sign brought out a chuckle ... photo courtesy of Jeff Scheuch

A photographer! Gotta run! ... photo courtesy of Jeff Scheuch

A photographer was at the top of the Brewer St hill so I ran the last 100 feet ... photo courtesy of Gameface Media

The finish arch seems close ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I saw the Fleet Feet finish arch in the distance. I hiked it up to a really slow sprint ... across Lake Ave ... the finish arch was still a quarter mile away. A little faster sprint ... I heard Andy Ciaio (in at 4:14:00) to my left ... in the chute ... Ellen Brenner calling my name ... and done ... the finisher's medal around my neck ... priceless.

A slow sprint close to the finish ... photo courtesy of Gameface Media

Crossing the finish line after hearing Ellen call your name ... priceless ... photo courtesy of Gameface Media

I immediately realized I needed water. I gulped 2 cups down. I staggered around ... I heard Christine behind me. She caught up to me and led me into the food tent. She didn't go in for a while until I staggered around for a while. I had a banana. I really needed a place to sit but I couldn't find any chairs. I tried to sit on a table but it wasn't the same. She came in, found me a chair, plopped me down and found me some chips and pizza. She poured some water on my head too which helped to cool me off (she might have enjoyed that). She does seem to pick up the pieces when I push myself to the limit. I didn't want to go to the medical tent. I heard later that it was a bit crowded.

A selfie after I revived myself

I trudged over to Frontier Field to get my last 2016 Four Seasons Challenge medal, change from my wet running clothes into shorts and my 2016 heather red MVP Rochester Marathon tech shirt and get my cotton Four Season Challenge shirt stamped "Finished", Then Christine drove home. I learned that she had felt nauseous and had spent some time in the Cruze before she went to the finish line to see me finish. She knew that I was having trouble when I didn't finish in the time I had told her.

Soon I was in my customary post-race position ... on the couch, drinking a mug of warmed up coffee, uploading my Garmin and checking out Facebook. I was a bit disappointed in myself for not doing a BQ of around a 3:50 or so. But now that I think of it (others on Facebook have said this also) ... I finished in not so great conditions. I have run 3 Rochester Marathons (2008 in 4:29, 2013 in 3:51 and 2016 in just under 4:32) and two of them have been hot. Plus this new Rochester Marathon course is not BQ friendly with 1141 feet of elevation change. I had only one goal which was to BQ and no backup plan. When that didn't happen I lost my mental mojo and just folded. Yes, I finished. I made sure of that. The weather on the day of a marathon is always a crap shoot and it kicked my (and a lot of other runners) butt.

The obligatory medal selfie

All the 2016 Four Season Challenge medals hooked together

The Finisher shirt with all the Four Season Challenge hardware and Finisher's medals

I heard lots of other stories. Kathy Reardon had trouble holding the pace on her 2:15 pace group and had to give up her sign at mile 9. I passed the 4:20 pace leader with a couple of tenths to go. Kevin Klinefelter (who at age 60 is faster than I am) collapsed at mile 25 with leg cramps and had the EMTs bring him in.

Time for stats. I finished in 4:31:59 according to my Garmin, 4:31:42 officially. Gun time splits on the course were: 5K: 26:17, 8:29 pace; 10K: 53:20, 8:36 pace, 15K: 1:20:37, 8:40 pace, Half: 1:56:02, 8:51 pace. I was 150th out of 400 runners according to the runsignup.com link here. I was 6th out of 17 in my M 55-59 age group, link here. My splits were: 8:41, 8:31, 8:35, 8:14, 8:40, 8:41, 8:46, 8:45, 8:45, 8:59, 9:37, 9:35, 9:23, 10:36, 12:50, 11:19, 10:04, 12:42, 13:29, 12:06, 11:23, 12:35, 11:38, 13:23, 11:46, 9:26 and 8:29 over the last 0.35 mile.

So ... I didn't run my third marathon the way I envisioned. There will be other ones I hope. I need to work on my mental game of running a marathon. Today I didn't have a plan of what to do if I didn't run a 3:50. I didn't even think about it. I should have had a plan A (3:50), plan B (4:00) and plan C (4:10). Instead I just had plan A (3:50). I could have adjusted my hydration and nutrition but I don't know if that would have helped. My idea of using HammerGel in a HammerGel flask or Gu flask was a win. I didn't have to tear open Gu packets (which I saw littered around aid stations). I easily took nutrition on the run ... no muss, no fuss.

I should have done 2 FULL loops of the bridges (O'Rorke out to Maplewood) starting from the Maplewood tennis courts at least twice. I do think I will do an October or November marathon next in 2017 though. There is too much of a chance of a warm day in September. I don't do long distances well in the heat.

All in all ... a good day. I lost 1.2 pounds down to 163.2 pounds. I have been around 165 to 170 pounds. I run well at this weight. I made a lifestyle change on my 59th birthday (two days ago) that I hope to keep ... more on that at a later time. Now if I could just start working out my upper body and core ...

Sunday, 9/11/2016 to Saturday, 9/17/2016

I ran 2 times this week, 18.2 miles.

Sunday, 9/11/2016 and Monday, 9/12/2016: Rest days.

Yes ... I gained weight. I lose weight after I run long and gain it back on my rest days. I stay around 167. I think I will start tracking this. So I guess I run so I can eat. I am trying to stay away from alcohol but that will always be a work in progress.

Tuesday, 9/13/2016: 10.1 miles, 1:24:15, 8:20 pace, 81F, 45% RH, 10 mph W wind, mostly cloudy.


I did my last Bridges run before the Rochester Marathon on Sunday. Just a 10.1 mile run at a bit faster than marathon pace. 8:20 to 8:30 is my normal running pace for this distance. My splits were: 8:28, 8:05, 8:14, 8:21, 8:42, 8:34, 8:18, 8:02, 8:30, 8:10 and 7:56 over the last 0.1 mile. I took swigs from my 20 ounce hand bottle every 2 miles. I hope to hold it for 2.5 times this distance on Sunday. Here's hoping!

Wednesday, 9/14/2016, and Thursday, 9/15/2016: Rest days.

I had an eye doctor appointment on Friday so I had scheduled a rare day off. Well I got a phone call from them telling that my United Healthcare insurance doesn't work for them. I could have sworn that they were So I cancelled my appointment, looked at the UH client providers, selected one and set up an appointment for Christine and I. But I didn't cancel my day off!

My boss at Ricoh brought in a birthday day on Thursday since I was taking Friday off. That was very nice of her.

A delicious birthday cake from my boss at Ricoh

I saw a Facebook post about a pair of free Irondequoit Oktoberfest tickets from a woman in Gold Rush Runners. I answered first so I got them. She gets them every year because her property abuts Camp Eastman.

When I got home I found a box from HammerGel Nutrition. I had ordered a 26 ounce bottle of HammerGel in the Apple Cinnamon flavor, link here. I must say that they over delivered with a free 20 ounce HammerGel water bottle and several free samples of Heed, Recoverite and Perpetuem. Sweet!

Friday, 9/16/2016: 8.1 miles, 1:07:07, 8:17 pace, 75F, 47% RH, 4 mph N wind, sunny


I took today off so I slept in. I didn't get out for my last run before the Rochester Full until almost 1 PM. This made it a bit warm so I carried my 20 ounce hand bottle. I thought about doing 9 but settled for a 8 mile out and back. I tried to go really nice and easy but I did it a bit faster because of a wardrobe malfunction. I chose a pair of old red Brooks shorts that didn't have a drawstring. Well ... they must have stretched out in the wash because I had hike them up every tenth of a mile or less to keep them from falling off my bony ass. Well ... that probably made me run faster so I could back earlier. My splits were: 8:03, 8:09, 8:14, 8:21, 8:18, 8:22, 8:25, 8:26 and 8:17 over the last 0.1 mile.

Christine and I went to the Irondequoit Oktoberfest tonight instead of Saturday night. Rule: never eat anything weird the night before a big race. We didn't stay very long .. just a hour or so. We had the bratwurst dinner along with a HB beer. The O'Rorke Bridge was up both on the way to and the way back.

This picture doesn't do the full moon justice

Saturday, 9/17/2016: Rest day.

Tomorrow was the day before the Rochester Marathon. I headed down to Fleet Feet Armory on Culver Rd late in the morning to pick up my race bib and heather red 2016 Rochester Marathon tech shirt. I tried on a sweet pair of Brooks Transcend 3 running shoes. They felt pretty good. My current set of Brooks Adrenaline GTS15 running shoes have about 450 miles on them so I will need a new pairs of running shoes soon. But I was not happy with the retail price of $170 for the Transcend 3 versus the more normal retail price of $120 for the Adrenaline GTS16.

My darling wife, Christine, and I have been watching episodes of Downton Abbey have off the DVR. We watched more of them before we went to bed. I had laid out my running clothes for the next morning and filled up both my HammerGel flask and Gu flask with HammerGel. Then it was time for bed at 11 AM.

Sunday, 9/4/2016 to Saturday, 9/10/2016 - Dirt Cheap #6

I ran 3 times this week, 25.78 miles.

Sunday, 9/4/2016: Rest day.

Christine and I went out to the Pelican's Nest to meet up with my sister, Diane and her husband, Jim DeMent. It was our first time eating there. It was so nice to eat lunch out on the deck on the Genesee River. We may have found our new "go to" summer restaurant ... though a bit late in the summer!

Diane and Jim DeMent of Lexington KY

Christine and I

 Monday, 9/5/2016: 20 miles, 2:59:00, 8:57 pace, 55-68F, 94% RH, 5 mph WSW wind, sunny.

My weekday alarm went off at 5:40 AM ... a bit early with less than 6 hours of sleep but no matter. I knew what I had to do ... it was just a question of getting up the gumption and getting out and doing it. I had my usual pre-run bowl of cereal and banana, dressed in a pair of Brooks shorts and an old Rochester Marathon tech top, filled up my water bladder with about 1.5 liters of water, diluted the Gu that was left in my Gu flask, kissed my darling wife, Christine, goodbye and headed out to Herrema's. My task was to run my Bridges route twice and then throw in an extra mile.

I got there around 7 AM. I briefly kicked around the idea of heading back home to go to the bathroom one more time but knew that I didn't have to. So ... I shouldered my hydration pack, made sure that I had extra Gu just in case, fired off an eCrumb, fired up my Garmin Forerunner 220 and headed out at 7:17 AM.


My plan was go nice and easy, hydrate every 2 miles and take Gu every 4 miles after mile 6. That's what I did. I took Gu just before the pedestrian  bridge (mile 4) and found that I still couldn't get any Gu through my Gu flask so I just unscrewed the top and sucked a mouthful out ... no worries. I took Gu again just after the second time up the Thomas Ave hill (mile 10), just after running up from the 2nd time across the pedestrian bridge (mile 14) and just before I got off the Genesee Riverway Trail (mile 18). I started to really feel the run after mile 14 or so. My body was starting to complain and I started to listen to it so I slowed. I got stung by a bee at mile 16. I yelled out quite loudly but no one was around within my sight to hear it .... OUCH! I was at mile 18.55 when I crossed the O'Rorke Bridge so I headed up the Thomas Ave hill for a third time for about 3/4 mile before I turned around and headed back to the Equinox and stopped at 20 miles. I headed into Herrema's (the good thing of having started there) to purchase some post-run pastry items ... yummy!

It looks like I'm as fresh as a daisy ... not!

Soon I was home with my obligatory mug of coffee. I had my second 20, it was on the Rochester Marathon course and it didn't end badly ... nice! My splits were: 8:48, 8:25, 8:29, 8:57, 8:40, 8:33, 9:09, 8:09, 8:52, 8:41, 9:02, 8:36, 8:35, 9:18, 9:50, 8:54, 8:27, 9:33, 10:41 and 9:19.

I treated this run as a full dress rehearsal. I had my hydration pack and hydrated every 2 miles. My Gu flask didn't work. I took Gu every 4 miles by opening the top and sucking it out. I fixed the Gu flask when I got home by using two pliers to open the valve all the way. It was stuck ... but not any more. I have to try that Gu flask out with Gu. I think I will have to water down the Gu to get it to flow freely. I do like HammerGel better though. All in all. I still think that my next Rochester Marathon attempt could be a suffer fest but I will do it anyway. Hopefully the weather will cooperate and be cool and cloudy.

Facebook reminded me that I went out to see my ex-girlfriend, Christine Wisniewski, after running the Summerfest 12K on this day back in 2009. This may be old history to some but it bears repeating. I thought I was crazy when I crossed the OH border but I continued onward. I hadn't seen her in 32 years though I had thought about her from time to time. I made sure to kiss her within a minute at the bottom of the stairs and then at the top of the stairs. It was like we had never parted. Sparks certainly flew! We spent that Labor Day weekend together and several more before she moved to Rochester in November 2009. We got engaged after Summerfest 2011 and married on November 30th, 2012. She now is Christine DeWeaver, my wife.

My youngest son, David, came up from Scottsville to have some ribs with us. It was his time eating ribs and he did well. I may have another convert to the wonders of ribs!

Tuesday, 9/6/2016: Rest day.

Let me just say this ... if I didn't run I would weigh 200 pounds easy. I lost 2.2 pounds (down to 164.4 pounds) the day after I ran 20 miles yesterday. Update: I gained 3.3 pounds on Wednesday. I guess I have to run the rest of my life if I want to stay under 170 pounds.

Wednesday, 9/7/2016: 2 runs of 1 and 4.78 miles, 90F, 52% RH, feels like 95F, 7 mph WNW wind, partly cloudy

Tonight was the final Dirt Cheap Trail Race of the year ... tear drop! Tonight's venue was Stewart Lodge out at Mendon Ponds Park. I packed my usual running gear along with my trail shoes and a change of clothes just in case. I did sneak out of work a bit early so I got down to the Beach parking lot at 5:15 PM in plenty of time for the 6 PM start.

It was hot and I really didn't need any warmup but I'm a creature of habit so I made it out for a really nice and easy 1 mile at 9:54 pace, link here. I was dripping when I got done. I made sure that I filled my 20 ounce water bottle back up after I guzzled some water to quench my thirst.

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

A bit later after the start ... photo courtesy of Kim Smith of Fleet Feet Rochester

Down this hill and up the next ... photo courtesy of Kim Smith of Fleet Feet Rochester

So I knew it was going to be a sweat fest of a race. I lined up at the start, fired off an eCrumb to my darling wife, Christine, ... and waited. And ... we were off! I eased into a really nice and easy trail pace as we headed up .... what else? A hill or two. I let runners pass me if they were faster. It was 90F and humid. My plan was to hydrate every mile and let the race come to me. There wasn't any mud to speak of. I started to speed up a bit after mile 2 and passed some runners.

Around mile 4 ... photo courtesy of Kim Smith of Fleet Feet Rochester

I didn't hydrate at mile 4 because I figured that the race would soon be over but I was wrong. It was almost a 5 mile race. I could hear Ellen at the finish ... and one more hill ... done with 4.78 miles in 48:46, 10:25 pace. I was dripping with sweat and drank from my hand bottle right away. I wasn't hungry right away but had 2 pieces of pizza later before I headed home. It was a hot and humid race and I thought I came through it unscathed. I ran carefully, stayed upright and heeded my body in keeping my pace down and under control in the conditions.

I did OK. My splits were: 9:02, 11:34, 11:28, 10:16 and 9:33 over the last 0.78 mile. I was 65th out of 259 overall, link here; I was 52nd out of 152 in the male series overall, link here and I was 2nd out of 16 in my series M 55-59 age group, link here.

Thursday, 9/8/2016, and Friday, 9/9/2016: Rest days.

I fixed my reluctant to open Gu flask by encouraging the opening with two pairs of pliers. I used one to hold the cap and one to twist the opening. I found that it opened more that the less that 1/8 turn that my fingertips had opened it before. It really opens about 1/4 turn. It looks like it will be OK.

Saturday, 9/10/2016: 12 miles, 1:46:31, 8:52 pace, 66F, 94% RH, a bit breeze, partly cloudy.


I slept in until 6:30 AM so I was a bit rushed. I had my usual bowl with cereal and banana, dressed, got my gear ready, kissed Christine goodbye and headed out. I wanted to do at least 13 or so on the Rochester Marathon course. I thought about heading to Herrema's but that loop is only 9.5 miles and I didn't want to head up the Thomas Ave hill again nor do I want to go all the way up to Driving Park Ave. So I headed to Ontario Beach Park. I know that loop is 11 miles. I had my hydration pack filled with about 1.5 liters of water along a half full Gu flask. I didn't wear sunglasses since it was cloudy when I started.

I headed out around 8 AM at a nice and easy pace. I headed out to the lighthouse at the west end of the pier to add distance and head up Lake Ave, across the O'Rorke Bridge to my trusted and true Bridge route. I saw Fleet Feet WalkFit walkers at the pedestrian bridge and maybe some Fleet Feet HFM runners on the Genesee Riverway Trail. It was getting a bit hotter and humid so I tried to offer these women encouragement as I passed. I was a bit tired when I got back to the Equinox at mile 12 so I stopped. My splits were: 8:51, 8:41, 8:52, 8:35, 8:51, 8:39, 9:16, 8:38, 9:11, 8:18, 9:49 and 8:48.

I took water every two miles and took Gu at miles 4 and 8. My Gu flask worked but my Roctane 15 ounce container is also empty already. I don't really like Gu but I tolerate it. I like HammerGel better. I don't like to open single Gu or HammerGel packets on the run so that's why I want to use a Gu flask. I mean it's tough to open one of those packets when it's hot because your fingers sweaty. It's tough to open them with gloves on during the colder months and then it's hard to squeeze out the contents also!

Well, I guess I am ready as I will ever be. The second half will be worse than the first half but I will survive it. I may not be doing a BQ pace of of 3:55 or 8:58 pace. You need to beat the time by 5 minutes to be sure. A 3:50 marathon is 8:50 pace. I don't know if I can hold that pace for an entire marathon. I know I will start out too fast and suffer once I slow but I will get it done..

Sunday, 8/28/2016 to Saturday, 9/3/2016 - Summerfest 12K

I ran 4 times this week, 30.7 miles.
I biked once times this week, 16.5 miles.

Sunday, 8/28/2016: 16.4 miles bike, 1:16, 82F, 66% RH, 8 mph W wind, partly cloudy.

I was a bit of a slug on Sunday. My darling wife, Christine, and I just kind of lazed around and enjoyed the day. She gave me a haircut, her fifth one. I selected the 3/8" guard this time. She took her time and it almost didn't hurt ... but I was brave, lol!

I did get out for a bike after I watched a DVR of Avatar in the late afternoon. My Forefunner 310XT died after 12 minutes but I know the time of when I turned it on and where that was, link here. I also know when I got home so I can figure out that my average pace was ... whirling noises ... 12.95 mph. I guess that this is about my average  It was getting kind of dark when I got back to the townhouse at 8:10 PM but I did see a beautiful sunset. My headlight and taillight were definitely on. I just wore my regular glasses not my sunglasses either. Christine had gone to bed around 5 PM so I just made myself a meatloaf sandwich before I went to bed myself.

Monday, 8/29/2016: Rest day ...

Tuesday, 8/30/2016: 9.5 miles, 1:20:34, 8:28 pace, 82F, 51% RH, 7 mph NW wind, partly cloudy.

Garmin Connect Activity for Another run from Herrema's

Another Tuesday, another run from Herrema's. Yes, another bridges run. The same old, same old: bring my running gear, dress at work, fill up my 20 ounce hand bottle with ice, drive down to Herrema's, gear up, stretch a bit, send off my eCrumb and set forth. I tried to push it a bit but ended with a pace like usual: 8:28. There were more runners out this time on the Genesee Riverway Trail. My splits were: 8:35, 8:13, 8:31, 8:35, 8:24, 8:38, 8:28, 8:15, 8:53 and 8:04 over the last 0.5 mile.

Wednesday. 8/31/2016: Rest day ...

My stats for the month of August and so far in 2016:
I ran 16 times in August for 136.3 miles, 8.5 miles/run
3 of the 16 were warmup runs of 1.25, 0.5 and 1.25 miles.
I biked 2 times in August for 37.05 miles.
I ran three races in August (Bergen 5K, Dam Good Trail Race and Dirt Cheap #5)
I have run 136 times so far in 2016 for 975 miles, 7.2 miles/run.
I have biked 7 times so far in 2016 for 110 miles.

Thursday, 9/1/2016: 11.7 miles, 1;36:38, 8:15 pace, 72F, 57% RH, 11 mph NNW wind, partly cloudy.


The usual: It was Thursday so I put my running gear in the Equinox, changed at work and ran. I decided to push my route up to Driving Park Ave and to push the pace a bit. My choice of running shoes (Brooks Adrenaline GTS15 black) had a bit over 600 miles on them so I shortened my stride a bit to keep them from causing me too much ache. I picked up a quicker pace too ... hmm. The weather was perfect too ... a bit cooler and not as humid.

I saw John Muoio twice on this run: once on the pedestrian bridge and once on the Genesee Riverway Trail. He had his own gait and I recognized him from 100 yards away. I said "Hi John" the first time and he remarked that "we must be running the same route" the second time. We both had a laugh about it. I remarked about it on Facebook with him. He put in 13 miles by running from his house near Stone Rd.

My splits were: 8:30, 7:54, 06, 17, 30, 25, 07, 41, 7:58, 7:56, 8:30 and 8:11 over the last 0.7 mile. It was a great run!

Friday, 9/2/2016: Rest day.

Saturday, 9/3/2016: 2 runs of 2 and 9.5 miles, 59F, 82% RH, 4 mph WSW wind, sunny.

I slept in until 6;30 AM for my seventh Summerfest 12K (1:02:42 in 2009, 1:01:05 in 2010, 1:00:41 in 2011, 59:23 in 2013, a PR of 58:47 in 2014 and 59:27 in 2015). I ran the Summerfest 5K in 2012 in 22:02 as my comeback race after I injured my right Achilles heel back in late June 2012.

I thought about wearing my Brooks running pants this morning when I saw that the temperature was 53F at 7 AM but I chose my CW-X running shorts and a old Flower City half tech top. I'm glad I did. I asked if my darling wife, Christine, if she wanted to join me but she begged off saying that her "mind wanted to go but her body needed sleep"

I arrived down at the Beach parking lot of Mendon Ponds Park (MPP) around 8:15 AM in plenty of time for the 9 AM start. The parking lot was already 90% full. I got out for a nice and bit too long 2 mile warmup run at 8:39 pace, link here. I didn't have time to stop by the Equinox for a swig of water and had to drink about half my 10 ounce hand bottle as I walked up to the start arch. I had about 4 minutes to collect myself before the start.


I said "Hi" to Bill Sandow. I said I would try to draft him. He said he was slow ... I knew better. I settled in my usual place near the starting line. Boots gave his usual starting line announcements and ... we were off!

The start ...

Just after the start ...

I settled into a fast race pace. I am always surprised by how many rolling hills there are on this course ... and I was surprised again. I just tried to concentrate on keeping my stride short and just keeping my pace. My right thigh started to bother me around mile 3. I missed a cup of water at the second water stop and stopped to drink the last bit of water in my hand bottle. I got back up to speed but my right thigh tightened. I slowed for a bit just before mile 6.

Running down Canfield Rd about 1/4 mile from Douglas Rd

A bit farther down Canfield Rd

Then I told myself to "suck it up" and settled in at a faster pace. I just kept it in gear down Canfield Rd, up the small hill into MPP, left onto Douglas Rd, up the small hill by the cobblestone house, up the second hill by the Beach parking lot entrance, cross over to the right side of the road and right down the hill into the finish. I saw that the clock was close to 58 ... sprint ... and done in 58:03. I was parched and had a couple of cups of water right away.

I checked the race scoreboard and saw that I was 29th out of 237 and 2nd in my M 55-59 age group behind Bill Sandow; overall link here and age group link here. I had a hot dog and banana before I headed home. I got home and checked my lifetime times for the Summerfest 12K and found out that I had done a lifetime PR by 44 seconds! My splits were: 24, 50, 38, 28, 55, 8:33, 7:45 and 7:06 over the last 0.5 mile. I had trouble in mile 6 and still PRed! I guess the PRs of the one-a-year races out in MPP like Resolution Run, Spring Forward 15K and Summerfest 12K are kind of "soft" and might be ripe for lowering every now and then. And even though I had trouble in mile 6 with a pace of 8;33.

Soon I was sitting with my feet drinking a mug of coffee. My darling wife, Christine, was proud of my PR. I noticed that she was watching the first episode of Downton Abbey off of the DVR. Soon ... I was hooked and we binge watched Season 1 and one episode of Season 2. PBS is playing all six season while they plead ... err, advertise ... for money.

Oh, Facebook told us that Christine and I were engaged after 2011 Summerfest what seems to be yesterday but is really 5 years ago. We did manage to celebrate a bit after watching Downton Abbey.

Sunday, 8/21/2016 to Saturday, 8/27/2016

I ran 3 times this week, 40.6 miles.

Sunday, 8/21/2016: Travel day

Christine and I woke up at the Motel 6 in Streetsboro OH. I really slept in until 8:45 AM so there was no time for a morning run. We had to be out of there by 11 AM and just made it.

Here is my review of the Motel 6 ... basically, it's a cheap roof over your head. We had stayed there before when it was a Microtel. It was better then. Then they had a continental breakfast ... now just coffee. Then they had toiletries ... now just soap. Then they had Kleenex in the bathroom dispenser ... now either they don't or the housekeeping guy from Nepal didn't understand me. So ... the room had 2 queen beds, a 32" LCD TV that was hooked up to antenna not cable, a closet. It did have a refrigerator and microwave which was a plus. Another plus was just $135 for 2 nights which saved us $185 over the Sheraton Suites in Cuyahoga Falls. Yes, it was 20 miles away but Christine and I drove to the wedding venue only twice.

We had a pleasant breakfast at Bob Evan's and then hit the road. We called ahead to Russo's Pizza on Long Pond for a large cheese and pepperoni pizza since Christine didn't want to make supper. We were home by 5 PM.

Monday, 8/22/2016: Rest day.

I forgot both my personal and work cell phones this morning. I guess I was still in vacation mode.

Tuesday, 8/23/2016: 11 miles, 1:32:45, 8:26 pace, 82F, 40% RH, 7 mph W wind, sunny.


It was a Tuesday and I know what I do on Tuesdays ... I run. I had the running gear in the Equinox, changed after work and headed to Herrema's like usual as of late. I made a slight detour on the way to Ontario Beach Park to hit the head before I headed out. So it was just a slightly longer variation in my usual bridges route. The weather was ideal: a bit warm but not too much humidity. I pushed the pace when I could and just enjoyed the run. I think I am getting the hang of this route ... or you could say that I am making these hills my bitch! My splits were: 8:19, 8:32, 8:13, 8:15, 8:28, 8:36, 8:54, 8:39, 8:11, 8:26 and 8:11. Christine had been cooking in my absence. The result was a delicious chicken ... yummy!

Wednesday, 8/24/2016: Rest day ... nothing unusual.

Thursday, 8/25/2016: 9.5 miles, 1:22:52, 8:43 pace, 84F, 62% RH, feels like 88F, 10 mph WNW wind, overcast.

Garmin Connect Activity for Back at Herrema's

Man, what a difference between the running conditions on Tuesday and Thursday night! It was much more humid tonight which affected my pace. I headed down to Herrema's after work. I was a bit late because I had to detour around an accident on Route 531 and I-390N. I set up a really nice and easy pace on my usual Bridges route. I made sure to hydrate every mile or so. Fleet Feet held a Pub Run from Hose 22 on Stutson St so I started to run into their runners as I hit the Genesee River Trail. They were mostly running my pace so I just ran with them. I thought about going to Hose 22 after my run but I was sweating profusely and also knew that my honey was cooking supper. My splits were: 8:53, 8:17, 8:31, 8:32, 8:49, 9:07, 8:44, 8:25, 9:29 and 8:14 over the last 0.5 mile.

I could smell food cooking when I got home ... ribs! I stripped and took a shower to cool off. Oh ... the ribs were yummy!

Friday, 8/26/2016: Rest day.

Saturday, 8/27/2016: 20.1 miles, 3:13:34, 9:38 pace, 63F, 94% RH, 3 mph WSW wind, sunny.


Well, I finally got a 20 miler done! It wasn't pretty but I got it done. I was up early at 5:15 AM and had a bagel and a bit of OJ while I waited for the sun to come up. I shouldn't have waited but I did. I got cobbled together hydration vest all geared up. I filled the 3L hydration bladder about half full and put as much Gu in my new Gu flask as I could. I had my doubts about whether I would be able to get anything out of it but I needed Gu. I set out around 6:45 AM. I set up a really nice and easy pace. My idea was put my pace at a "get it done" pace and just stick to it. So I did. I headed out on Edgemere Drive all the way (about 6 miles) and south on East Manitou Rd to Frisbee Hill Rd. I didn't like the north edge of Frisbee Hill Rd or some of the west edge of Lowden Point Rd. It was extremely narrow or non-existent with the road crumbling away. There was a lot of cars on the 1/4 mile stretch of Frisbee Hill Rd but luckily no cars on Lowden Point Rd. I had a decision to make once I got back to Edgemere Drive: go right and head back for about 16.5 miles or left for more mileage. I turned left. I didn't loop again. I just headed back out Edgemere Drive and then south for most of Frisbee Hill Rd and headed back. I thought I had enough mileage and I did. I was starting to get a bit pooped. I had started hydrating at mile 4 every 2 mile and I started to take Gu at mile 6 every 4 miles. I was correct about the Gu flask ... I couldn't get anything out of it. I solved that problem by just opening it up and sucking the Gu out. Not bad but I am certain that it was not intended to be that way. Note to self: contact the Gu people. Anything I was slowing and started to walk a tenth or two every mile from mile 16 on. I started to see the Fleet Feet Half Full Marathon (HFM) pace groups at mile 18. I saw Kathy Reardon who was pacing the 10s and also Amy Lord who was pacing the 13s or 14s. I was more than happy to stop after 20.1 miles. The coffee in the townhouse was already brewed and I drank a mug on the back porch while I toweled the sweat off me. My splits were: 8:51, 8:51, 8:46, 9:01, 8:59, 9:01, 10:07, 8:57, 9:13, 9:15, 11:12, 9:14, 9:43, 9:14, 9:44, 9:41, 11:25, 10:01, 11:10, 10:18 and 8:46 over the last 0.1 mile.

Now I have another decision to make: do the full Rochester Marathon on the 18th or drop down to the half? I'm pretty sure that I can do the full. It probably will be a sufferfest and it won't be a BQ. I know for a fact that I can't run a sub 8:58 pace (which is the current BQ pace for M 60-64) for a full marathon. I'm stubborn so I probably do the full. I have until the end of August to drop down without financial penalty. I signed up for the Summerfest 12K on next Saturday on September 3rd and plan to do another 20 miler on Labor Day, September 5th.

Facebook reminded me that my darling ex-girlfriend from the late 1970s, Christine Wisniewski, first contacted me seven years ago on August 27th, 2009. I learned that she had been married for 11 years (the marriage was just a week after I had married in 1980) and was known as Christine Ligas. Well ... long story short ... I had gone out to visit her just nine days later after I ran the 2009 Summerfest 12K. I didn't know what to expect and thought seriously of turning back when I got to the OH border. But I didn't, nor did Christine not open the door when I arrived. I made sure to kiss her within a minute of meeting her again. Sparks flew at the bottom of the stairs and again at the top of the stairs ... she did say that she got weak in the knees. It was a hot and steamy Labor Day weekend for sure! She ended up moving to Rochester in November 2009, we got engaged at 2011 Summerfest and married on November 30, 2012. So ... behold the power of Facebook to bring people together! We did celebrate appropriately after I woke her up, ;-)!