Sunday, 10/7/2018 to Saturday, 10/13/2018

I ran 3 times this week: 17.65 miles.
I took 55,131 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 10/7/2018: 9797 steps during the day, 5.15 miles, 44:14, 8:35 pace, 57F, 94% RH, 9 mph NE wind, overcast.

I slept in until just after 7:30 AM but I knew I wanted to get out for a run. My left calf needed another test. I puttered around for a bit but I got out around 9:30 AM. I set up a nice and steady pace like yesterday but just slightly faster it turned out. I just went out to Island Cottage and back. I could feel my left calf but it didn't hurt or bother me. My splits were: 8:44, 8:31, 8:39, 8:35, 8:28 and 8:19 over the last 0.15 mile.

Meanwhile ... the Mohawk Hudson Half and Full Marathon was held out in Albany NY. This was a point to point marathon. The Oil Creek 100 Trail Runs was held down in Titusville PA. Chris O'Brien in 21:57:23 was 36th of the 54 finishers (29 DNF) in the 100K, results here. Bambi Jasmin in 30:55:08 was 58th out of 70 finishers (90 DNF) in the 100 Mile, results here. Awesomeness down in NY and PA!

Monday, 10/8/2018: 3730 steps during the day, rest day.

Well ... I dropped to the Half marathon at next Sunday's Empire State Marathon. I emailed them and received the code DEWEAVERDIVCHANGE so that when I registered for the half I only paid $10 plus a small processing fee. They don't advertise this on their website FAQ nor that the fact that they will allow emergency packet pickup (shirt size is not guaranteed) on race day morning for those that can't pick it to Fleet Feet Syracuse on Saturday.

Tuesday, 10/9/2018: 12719 steps during the day, 5.15 miles, 43:50, 8:30 pace, 82F, 62% RH, 6 mph SW wind, partly cloudy.

I got out a short out and back run to Island Cottage right after I got home from work. It was warm and muggy so I set up a really nice and easy pace. I could feel my left calf but it didn't bark at me so that was good. I forgot to resume my Garmin when I stopped to cross Dewey Ave so my Garmin only recorded 4.62 miles but I know it was my 5.15 mile route. My splits were: 8:13, 8:25, 8:32, 8:38 and 8:17. I was dripping with sweat when I got done so I went straight upstairs to take a cool shower before my darling wife, Christine, served supper. I even put on the AC for about three hours before we went to bed early.

Wednesday, 10/10/2018: 5379 steps during the day, rest day.

Thursday, 10/11/2018: 14934 steps during the day, 7.35 miles, 1:02:25, 8:29 pace, 64F, 68% RH, 17 mph W wind, overcast.

The weather was changing and I was in a bit of funk so I needed to get this run in. I went in wondering if my left calf would bark at me. I set up a nice and steady pace. I thought I would have to cut it to 5 miles but everything felt fine so I pushed it to 7.35 miles with no trouble. So ... maybe everything will be fine at the Empire State Half on Sunday. I didn't like dropping to the Half but running is supposed to be fun. Running to try to beat a 3:50 marathon with three poor 18 mile training runs and a "Maybe OK-ish" left calf would not be fun. Anyway ... my splits were: 8:11, 8:29, 8:25, 8:23, 8:17, 8:33, 8:31 and 8:26 over the last 0.35 mile.

Friday, 10/12/2018: 5345 steps during the day, rest day.

Saturday, 10/13/2018: 3227 steps during the day, rest day.

My usual rest day before a big race so I rested. My darling wife, Christine, and I divided and conquered today. She took care of taking my oldest son, Michael and daughter, Karen, grocery shopping. I went out to Fleet Feet Syracuse to pick up packet for the Empire State Half tomorrow morning. Then I met up my youngest son, David, and his "friend" (it's complicated), Tatiana, at Eddie O'Brien Grille and Bar in Geneva. We sat and talked for about 30 to 45 minutes for Christine to make her way from Macedon. Our lunch wasn't that great. My chicken and waffles had a tangy cheese sauce that absolutely sucked. Christine's Reuben sandwich had very little Reuben. But the conversation made up for it.

Meanwhile, other athletes were out being awesome. The CanLake50 was held. Amy Lord beat her goal of 3:30 by 4 minutes in the 25K and Jason "Jmac" McElwein was 3rd overall in the 50K. The Finish Strong 5K/15K was held, 81 finished the 15K and 90 finished the 5K, results here. Kevin Clinefelter was 1st in our M 60-64 age group. Dan Giblin was out in Hawaii and completed the Kona Ironman World Championship with a 1:37:03 swim, 6:26:15 bike, 5:00:20 run for a total 13:17:53. His daughter posted his finish on Facebook, link here. News link about the Kona Ironman here.

Christine thought that I should have stayed up in Syracuse but I disagreed. The Half start was moved from 8:00 of last year to 9:30 this year so I could leave at 6:45 AM and get to the NBT Stadium around 8:30 AM in plenty of time. I sleep better in my own bed and wanted to save money too. I went to bed around 10:30 PM, set my alarm for 6 AM and fell right asleep.

9/30/2018 to 10/6/2018 - Heather Boyum 5K

I ran 2 times this week: 7.12 miles.
I took x steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 9/30/2018: 8913 steps during the day; 2.98 miles, 26:30, 8:50 pace, 50F, 94% RH, 4 mph SW wind, overcast.

Well ... I was already signed up for my fifth Heather Boyum 5K (23:02 - 2013, 22:54 - 2014, 23:15 - 2015 and 24:43 - 2017) so I raced it. It was probably not my best decision since my left calf was still bugging me. This race was the 8th race of 12 in the GRTC Rochester Runner of the Year series. This race benefits the Heather Boyum Foundataion and was founded after Heather Frazier Boyum was tragically killed while on a training ride in 2012, obit here and news article here.

I puttered around, ate my usual pre-race bowl of cereal and made the coffee. My darling wife, Christine, woke up enough to realize that I was really going to race and thought that I might hurt myself so got up and out ... just in case. I told her that "it's just a 5K" but she came to keep me company.. Anyway ... we arrived at the Center Park in Fairport NY around 8:15 AM in plenty of time for the 9 AM start. I was saddened to learn during the pre-race announcements that one of the Boyum kids, Paigey, has Euler's Sarcoma (which is a soft tissue cancer) in her arm. She is responding well to chemotherapy!

I didn't take any warm up run for obvious reasons. And ... we were off! I intentionally started near the back in case I couldn't run and had to walk. I started slow ... and found that I could run. I didn't push the pace ... but I up my pace a little bit and kept it there. I passed the runners that I could. I didn't stop to walk at all ... and done in 26:30. I had not carried any water so I was parched at the end. I grabbed a pint of water and scarfed down three or four pieces of breakfast pizza ... mmm! I brought a couple pieces back to Christine.

I did OK. The score-this.com results say that I was 42nd out of 146 and 3rd out of 4 in my M 60-64 age group, link here. I was actually 43rd out of 147 and 4th out of 5 in my M 60-64 age group. Why? Well ... I was talking with Bill Murphy after the race when a guy with grey hair that had passed me in the last 1/4 mile came up to us. He knew me and complained that his bib didn't have a timing chip on it and that he was in my age group. So ... he was actually 3rd and I was 4th. He walked up to the timers and pleaded his case but they couldn't do anything. So ... when I got my 3rd place medal I handed it to him. It was the least I could do. I have had trouble with the Score-This timing at this event twice before in 2013 and 2014 so I knew how he felt. Anyway ... this was my slowest Heather Boyum 5K. My splits were: 9:25, 8:22 and 8:54 over the last 0.97 mile. The Relive link to the Heather Boyum 5K is here.

Heather Boyum 5K swag

Fun fact ... I met Christine when I was (and still am) a member of Phi Kappa Theta way back in 1977 in Cleveland OH. Yes, I was in a fraternity (during my sophomore and junior years) back when I attended (and flunked out of after my junior year) Case Western Reserve University from 1975 to 1978. We went out for about a year before we broke up. I moved back to Newark NY and graduated from RIT with a BSEE in 1982. Fast forward ... Christine and I met again in 2009 via Facebook (she found me) and have been married for almost 6 years now.

Brent (rocking the Tribe hoodie) and I

Well ... I met another Phi Kappa Theta brother after the Heather Boyum 5K. Brent Kecskemety ... heard my name announced during the awards and introduced himself to me afterward (with the secret handshake). I probably met him since he did pledge in the spring of 1978. He had memorized my name while he pledged. He graduated from CWRU in 1981, moved to Rochester to work for Eastman Kodak and now works elsewhere (I forgot where). His wife had run her first half marathon, the Rochester Half, in 2:52:43, last weekend. What a small world!

Meanwhile ... the Wineglass Half and Full Marathon was held down in Corning. These races are both point to point rather than a loop. The Half had 2774 finishers, chip results here. The Full had 1674 finishers, chip results here. David Sinclair lowered Tim Chichester's 2016 course record of 1:08:24 to 1:06:02.  I have heard that the Wine Glass Full is a net downhill marathon ... hmm.

Christine and I headed out to Macedon to take my oldest son, Michael, grocery shopping at the Walmart and Wegmans in Newark. The first of many trips to help him and my daughter, Karen, now that my ex has moved lock, stock and barrel to Hickory NC.

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

I ran 16 times for 110.19 miles, 6.89 miles/run.
I ran 4 races during September and 27 races so far in 2018:
 09/05 Dirt Cheap #6, 4.7 miles, 47:31, 10:07 pace
 09/16 Palmyra Canaltown Days 5K, 3.10 miles, 23:14, 7:30 pace
 09/23 Rochester Half, 13.18 miles, 1:47:32, 8:09 pace
 09/30 Heather Boyum 5K, 2.97 miles, 26:30, 8:54 pace
I have run 156 times for 1089.78 miles, 6.94 miles/run so far in 2018
I took 312,195 steps in September and 3,336,451 steps so far in 2018 according to my Pebble 2 HR smartwatch.

Monday, 10/1/2018 to Friday, 10/5/2018: 6338, 5874, 5583, 7232 and 5638 steps.

My left calf continued to bother me all week so I rested it. I couldn't really stop walking so I did the best I could. It felt better each day which was a win ... I guess. I am still considering (and dreading) a decision to drop down to the Empire State Half on next Sunday.

Christine got a new color, lobster bisque, on Monday

I think I left the 2014 Cruze unlocked for 90 minutes from 6 AM to 7:30 AM on Thursday morning ... it would cost about $200 to fix. Vandalism ... nothing was stolen or disturbed.

Saturday, 10/6/2018: 11613 steps during the day, 4.15 miles, 36:59, 8:54 pace, 55F, 94% RH, 3 mph SE wind, overcast.

I drove out to Palmyra and combined a nice and easy run on the Canaltown Day 5K course with taking my daughter, Karen, grocery shopping. I took this run very cautiously and set a really nice and easy pace. I could feel a slight tightness in my left calf but it didn't bother me. My splits were: 9:08, 8:53, 8:47, 8:55 and 8:22 over the last 0.15 mile. I was dripping with sweat when I got done so I wiped the sweat off and changed my shirt before Karen and I headed off to do her grocery shopping.

Perhaps the last sunflower in Palmyra NY

Pumpkin spice coffee?

Actually quite good!

Well ... we got to the Walmart in Newark just before the rain hit. I was worried that it would continue so I ran out and retrieved my Brooks jacket and orange Fleet Feet hat. One thing ... Karen definitely shops slower than my oldest son, Michael. Her mother did tell her to stock up though ... perhaps she knows that I won't be down to take her grocery shopping weekly. Then it was onward to the Wegmans in Newark to do more grocery shopping. Two trips were needed to get all the groceries up to her apartment.

The O'Rorke Bridge brings traffic to a stop

Oh ... the rain made for a very wet Autumn Classic Duathalon in Mendon Ponds Park according to what I read on Facebook. The Super Sprint (2 mile run, 10 mile bike, 2 mile run) had 78 finishers, results here. The Formula 1 (2 mile run, 10 mile bike, 2 mile run, 10 mile bike, 2 mile run) had 42 finishers, results here. I did the Formula 1 back in 2013 in 2:13:38. It rained back in 2013 too but not as hard I bet. The Lake Placid Classic half marathon was held up in Lake Placid. Cheryl Paine-O'Connor (who sold me my Brooks Transcend 5 shoes at the Fleet Feet Armory store and my OMEP at the Fleet Feet Ridgeway store) ran a 3:02:35 to finish among the 327 finishers.

Sunday, 9/23/2018 to Saturday, 9/29/2018 - Rochester Half

I ran 3 times this week: 18.98 miles.
I took 65,212 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 9/23/2018: 22431 steps during the day; 2 runs of 0.65 and 13.18 miles, 43F, 100% RH, calm, sunny.

Today's race was my fourth Rochester Half (1:43:40 - 2014, 1:43:21 - 2015 and 1:49:07 - 2017). The Rochester Marathon and Rochester Marathon Relay were also being held. All started at 7:30 AM.

This race was put on by Yellow Jacket Racing flawlessly.as far as I could tell. This race is a point to point race so I set my alarm for 5 AM.  I wanted to park down at Frontier Field near the finish line and then take the shuttle bus over the start at the Maplewood Park tennis courts.

I had gone by bed around 10 AM on Saturday night and only woke up once around 3:30 AM. I was worried that I wouldn't get back to sleep but I did. I puttered around for a bit. I ate my usual pre-race bowl of cereal and banana, dressed quietly, programmed the coffee for 10:40 AM and got all my gear together (or so I thought). It was 43F so I chose shorts and an orange Moore than a Race long sleeve tech. I took my green Super Feet insoles out of my Brooks Transcend 5 shoes and put in the old insoles since I was worried that my feet would be sore after a half marathon. I had decided to wear my Brooks jacket for warmth until just before the race start and then stuff it in my drop bag so I could pick it up after the race. My darling wife, Christine, was awake and suggested that I take a pair of gloves and a hat just in case ... so I did. I kissed her goodbye and was in the 2014 Cruze at 6:11 AM. There was almost no traffic. I could see the orange cones all ready for traffic control on the half and full marathon route along Lake Ave by the cemeteries and that Maplewood Drive was closed off on my way down Lake Ave to Frontier Field. I noticed that I didn't have my personal cell as I parked at Frontier Field at 6:30 AM. Oh well ... no eCrumb for my wife and kids! I found someone with a cell phone and left a message for Christine about this.

Boots was up early and posted pictures of the finish and start

I had no trouble with the bus ride to the race start. I sat next to a lady from Syracuse NY who in town to run the Rochester Half. She was signed up for Empire 10K next month. I told her that I was signed up for the Empire Full and she wished me luck. I milled around with everyone else. I put on my gloves, ditched my jacket and turned in my drop bag around 7:10 AM ... just as the sun came up. I put on a pair of cheap, thin white gloves to keep my hands warm (I didn't take them off until mile 12). I looked for my Hammer Gel flask in my OMEP ... no flask! Oops again! Oh well ... so I wouldn't have any nutrition unless I found someone on the course handing out Gu. Well ... I have run half marathons with or without nutrition before so I wasn't too concerned. I got out for a back and forth 0.65 mile warm up run at 8:14 pace, link here.

I lined up next to Prem Kumar and Andy Ciaio around 7:25 AM. We just seem to find each other at the races that we run together. We each run our own races but we do start together. Andy told me he worries about a PW (Personal Worst) and that our PR (Personal Record) days at all behind us. This is true ... but it's all about the effort today that counts. I chuckled and told him that I just wanted to run under a 1:50 and to keep the 1:55 pace group behind me. And ... we were off!

I tried to start out slow and thought I did (I didn't). The early miles just clicked off. Miles 1 - 4 were 7:28, 7:56, 7:45 and 7:32. The first 5K passed in 24:33, 7:55 pace. The race course is pretty easy until we start to climb out of Turning Point Park along the Genesee River just after mile 4.

Bridgeview Drive just after the start ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

The US flag across Maplewood Drive about 1 mile from the start ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Turning Point Park ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Tom Butler took this picture just before the O'Rorke Bridge

I saw Tom Butler just before I crossed the O'Rorke Bridge at mile 5. The Thomas Ave hill just afterward was just as long as ever. I did put in a tiny walk break. I felt a twinge in my left calf that I hoped would go away ... it did. The flat stretch on Thomas Ave and St Paul St was long. I picked up 2 Chocolate Outrage Gu packets at mile 6 but didn't use them. The 10K mark passed in 49:17, 7:57 pace (second 5K in 24:44, 7:59 pace). I felt the my left calf twinge again around mile 8 ... it went away. We didn't turn into the Cornell Coop parking lot until just after mile 9. Miles 5 - 9 clicked off in 8:19, 8:19, 8:08, 8:03, 8:07. The 15K mark passed in 1:14:31, 8:01 pace (third 5K in 25:14, 8:08 pace).

I stayed ahead of the 1:55 pacer here on the pedestrian bridge ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Lower Falls ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

Now ... the course gets hilly. There is the run down to and back up from the pedestrian bridge (the 1;45 pace leader said "Hi" as I exited the pedestrian bridge), the run up through Maplewood Park (and past the start), across Driving Park Ave and Lower Falls, the run down to Middle Falls and the run up the Brewer St hill until St Paul St at mile 12. Boom! I took tiny walk breaks just before Maplewood Park (Barry Cherney asked if I was OK) and a couple on the short but steep Brewer St hill. My left calf twinge had become a constant ache. I limped a bit when I ran ... but I ran onward. I was on St Paul St now and could smell the finish ... push ... I could see runners turning right by the Genesee Brew House ... across the Pont de Rennes Bridge ... I didn't see or hear the High Falls on my left ... the finish line was in sight but still at least 1/4 mile away ... still running (but in pain) ... across State St ... sprinting/limping in pain ... across Plymouth Ave ... in the finish chute ... Ellen called my name (priceless) ... and done in 1:47:33 gun time, 1:47:28 chip time.

Hearing Ellen Boutillier calling me into the finish is always nice ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I almost doubled over in pain. Someone wanted to help me as I staggered a bit but I shook them off. I collected my Rochester Half medal and my last 2018 Four Season Challenge (4SC) medal ... earned and never given! Oh, miles 10 - 13.1 passed in 8:17, 8:46, 9:08, 8:02 and 8:15 over the last 0.18 mile. The last 3.8 miles passed in 33:02, 8:41 pace. My entire pace was 8:09 according to my Garmin. The Relive link to the Rochester Half is here.

I limped over the 4SC area and chowed down on 4 or 5 Wegmans chocolate chip cookies (I lost count). I was tired and hurting. There was a guy from Peak Performance Physical Therapy in the 4SC area that showed me how to use a foam roller on my calf and some other stretches to use. Ouch! Prem told me that he ran a 1:36:40 chip time. I found out later that Andy Ciaio ran a 1:42:17 chip time. I couldn't get the result displays to show me my result so I just limped over to the trophy tent. I was 3rd in my M 60-64 age group and collected my glass. I didn't have a cell phone so I asked "Selfie Sue" Schench to take my picture.

"Selfie Sue" Schench took this picutre of my Rochester Half bling!

My 2018 Four Season 52.4 Challenge medals along with their corresponding half marathon medals

I was still hungry so I got a banana, a couple pieces of pizza and a chocolate milk .... mmm! I stuck around for a bit longer. There were marathon runners on Lake Ave as I drove home. I ran the Rochester Marathon two years ago in 2016 (it was hot) in 4:30:42 chip time. I remember that it was very lonely out there on the second loop of this "scenic" (read hilly) course. But ... today I was home by the time the coffee stopped brewing at 10:50 AM. Done and done! It hurt to move. Do you think I could the foam roller that I know I have ... nope! So I sat and limped when I had to move the rest of the day.  But ... it was all well worth the pain and effort. I would rather being hurting from exercise than from just existing any day.

The results of the Rochester Half and Marathon were posted when I checked around 4 PM. I placed 158th out of 1316 in the Half, results here. I placed 3rd out of 35 in my M 60-64 age group, results here. There were 282 finishers of the Rochester Marathon, results here. There were also 108 Rochester Marathon Relay teams, results here. Some of the relay team names were quite imaginative.

Lots of stories during the Rochester Marathon Weekend besides mine, of course. There were 699 finishers of the Rochester 5K on Saturday, results here. Reid Coolsaet of Hamilton ON set a course record of 1:07:31 for the half marathon. Greg Selke of Buffalo NY set a PR of 2:36:44 for the marathon.

Monday, 9/24/2018 through Friday, 9/28/2018: 6021, 8023, 5430, 6403 and 8150 steps during these days, rest days.

I rested my left calf. Did I roll it, stretch it or do much of anything to help it? The answer would be mostly ... no. My lovely wife, Christine, was not surprised. I limped, then slightly limped, walked slow and could move OK by Friday.

Saturday, 9/29/2018: 8754 steps during the day, 5.15 miles, 45:31, 8:50 pace, 54F, 88% RH, 7 mph W wind, overcast.

I got up around 6:30 AM and puttered around until I got out for an ill-advised run around 9 AM. I set my pace about as slow as I could run on road as I could. I probably should have just run 1.5 miles out and back for 3 miles. But ... I went out 2.5 miles before I turned around. Well ... my left calf started to complain at mile 3 and it slowly got worse until I was more than happy to stop at mile 5. It wasn't as bad as last Sunday after the Rochester Half ... but it definitely hurt. Whatever ... my splits were: 8:44, 8:38, 8:51, 9:02, 8:57 and 8:43 over the last 0.15 mile. Damn it!!!

09/16/2018 to 09/22/2018 - Canaltown Days 5K

I ran 4 times this week: 18.85 miles.
I took 66,854 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 9/16/2018: 11922 steps during the day; 2 runs of 1.25 and 3.1 miles.

Today was my 61st birthday. What to do? Why not run a race somewhere? I had two choices last week: the inaugural Unlimited Breadsticks Half Marathon at 10 AM or the Palmyra Canaltown Days 5K at 9 AM. I wanted to see my daughter, Karen, in Palmyra and my oldest son, Michael, in Macedon afterwards so I chose the latter race. The former race was also hot, the results are here.

So ... today's race was the Palmyra Canaltown Days 5K. I had run this race twice before I moved from Newark to Rochester in 2008. I ran a 23:00 in 2006 and a 22:30 in 2007. I knew (and didn't much like) the course. But ... a 5K is a 5K and beggars can't be choosers. So ... I got up at 6 AM and puttered around. I asked my darling wife, Christine, if you wanted to come with me around 6:30 AM but she begged off, wished me good luck and went back to sleep. I hit the road at 7:10 AM and was in Palmyra by 8:00 AM. I parked in a parking lot by the Erie Canal about 500 feet from Karen's apartment. I got my bib and T-shirt right away. I got out for a nice and easy warm up run of 1.25 miles and 8:55 pace, link here. It was 66F and 100% RH so I was dripping from sweat after I got done. I decided that running with a shirt on at race pace would not be wise so I took off my shirt and pinned my bib to my shorts. Then I put my Samsung and key in the pocket of my Nathan SpeedDraw flask so I didn't even have to wear my Nathan Zipster.

I walked over the Division St pedestrian bridge to the race start line. I waited in the shade. This was a small town race with old school "pull the tag" scoring so there weren't too many of us. It had warmed up to 72F and 94% RH by 9 AM. And at the horn ... we were off! I got up to race pace quickly. I avoided the young kids in front of me since I knew that they would slow down quickly. The race route was simple ... north on Division St until a sharp left to head back north on Maple Ave with a jog onto Orchard Drive for a bit and then onward until a left onto Main St for the finish. I ran beside a guy who wore Vibram FiveFingers for a mile ... slap, slap, slap went his feet! I passed him just before the left onto Maple Ave. There was a bit of a hill there. I slowed but didn't break into a walk. I had water so I didn't stop at the water station on Orchard Drive. I took a sip from my Nathan SpeedDraw flask and squirted some on top of my head. Back out onto Maple Ave ... I could see the bridge over the Erie Canal and the hill back up to Main St ... keep going ... over the bridge ... up the hill ... turn left ... push ... the clock read 23:14 ... done! I took a pint of water and downed it quickly ... and promptly sweat it back out. My splits were predictable with a slow down in mile 2 and 3: 7:17, 7:41, 7:33 and 7:17 over the last 0.1 mile. The Relive link to the Canaltown Days 5K is here. I hung around for the awards and got a nice personalized (year, race, place and age group) medal ... sweet!

Post Palmyra Canaltown Days 5K

Then I headed over to Karen's apartment. We hung out for a while and walked back up to the Canaltown Days craft and food tents. She had a ice cream sundae while I had a hamburger with peppers and onions along with a funnel cake. Tasty! I took out her garbage and recycling while she took her dog, Pooka, for a walk. Pooka can now sit, shake hands and drop stuff in his mouth at Karen's command ... nice! Then I headed over to see Michael. We hung out while we watched the first half of the Chargers - Bills game. The Bills ... well ... sucked. It was 28-6 at half. Josh Allen, the Bills offensive line and the Bills defense were overmatched. The Bills had a guy retire at half time for heaven sakes! The head coach took over the defensive coordinator duties at half time and only surrendered 3 more points to only lose 31-20, link here. A moral victory at best but still the Bills are 0-2 with road games to the Viking and the Packers looming in the next 2 weeks.

Monday, 9/17/2018: 6440 steps during the day, rest day.

Lisa, my Ricoh manager, brought a birthday cake for our meeting!

I thought about running after work ... and probably should have but I thought it would be best to spend time with Christine and have a relaxing evening. I remember having a supper that included french fries.

Tuesday, 9/18/2018: 5787 steps during the day, rest day.

OK ... ditch french fries from my diet. I gained 3.5 pounds overnight and I wasn't able to run because I had a Ricoh recognition dinner after work. My boss's boss thought it would be "fun" to give out "paper plate" awards. I got the "Forrest Gump" plate because I am always running ... lol!

Wednesday, 9/19/2018: 19080 steps during the day; 9.45 miles, 1:19:17, 8:23 pace, 66F, 73% RH, 9 mph wind, overcast.

I felt I needed to get my head around running the "scenic" Rochester Half on Sunday. Oh ... Boot's version of "scenic" is kind of hilly. So ... I headed to Herrema's after work and ran my Bridges route. It encompassed most of the Rochester Half route: the Thomas Ave hill, St Paul St, the pedestrian bridge, Lake Ave, Turning Point Park and the O'Rorke Bridge. I set up a nice and steady pace and got it done. A couple of guys in a couple of cars yelled at me when I ran. I don't know what they said but I was pretty sure that it wasn't nice. I am not so sure about my green Super Feet insoles though ... they are still very noticeable when I run. My splits were: 47, 29, 15, 13, 39, 19, 22, 05, 29 and 05 over the last 0.45 mile.

I must admit that I confused my darling wife, Christine. I almost never run on Wednesday so she thought it was Thursday for most of the night! She was kind of sad that there was still 2 more days until the weekend.

Thursday, 9/20/2018: 14046 steps during the day; 5.05 miles, 42:24, 8:23 pace, 66F, 78% RH, 7 mph wind, cloudy.

I got back on my usual Thursday run schedule with a nice and steady 5 mile run from Greece Arcadia High School. I didn't want to push this run off until Friday because a strong cold front is supposed to roar in around 7PM on Friday. It is supposed to get hot on Friday with a high of 90F with high winds before cooling down to 60F on Saturday.

I am still not a fan of the green Super Feet insoles. I am thinking of taking them out and putting in the regular insoles into my Brooks Transcend 5 shoes for the Rochester Half on Sunday. Anyway ... my splits were: 8:20, 8:30, 8:23, 8:26 and 8:15.

Friday, 9/21/2018: 8124 steps during the day, rest day.

Saturday, 9/22/2018: 1455 steps during the day, rest day.

I usually run on Saturday mornings. There are two reason why it wasn't. One is that tomorrow is the Rochester Half and two is that Christine and I drove out to the Bob Evan's restaurant in Dunkirk NY to meet up with her brothers, Bill and Rich, and their wives, Patty and Jill, for a 11 AM lunch. Bill, the executor of their father's estate, distributed the final proceeds. Her late father's home was sold last month and their new owners have moved in. My heiress wife and I drove home carefully ... lol!

Sunday, 9/9/2018 to Saturday, 9/15/2018

I ran 4 times this week, 29.4 miles.
I took 78,012 steps during this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 9/9/2018: 8879 steps during the day; 5.15 miles, 42:54, 8:20 pace, 54F, 77% RH, 9 mph wind, overcast.

I got up early like I usually do. I didn't have to rush to get out which felt great. It was going to be cool all day! I decided to take my brand new Brooks Transcend 5 road shoes and green Super Feet Run Comfort insoles out for a little test run. Cheryl at Fleet Feet Armory did tell me to ease into the insoles. So ... I set out at nice and steady pace for a little 5 mile to the end of the LOSP trail and back. I did speed up a bit on the last 3 miles. My splits were: 8:38, 8:26, 8:17, 8:16, 8:08 and 7:28 over the last 0.15 mile. I did give a thought or two to the Rochester runners in the Erie Marathon and the Lake Placid IronMan as I ran.

The usual 2 mugs of coffee ensued after the run. I learned that Blake Landry did well at the Erie Marathon with a BQ worthy 3:03:46. Jim McLaughlin finished the Lake Placid IM 70.3 in 6:04:48. Jim posted that it was 33F at the start of the swim (but the water temp was 70F) and he had to chip ice off his bike computer! Bill Beyerback finished the IM 703. in 5:55:51 and 10th in his M 60-64 age group.

Monday, 9/10/2018: 5199 steps during the day, rest day.

Tuesday, 9/11/2018: 13786 steps during the day; 5.15 miles, 41:26, 8:02 pace, 66F, 100% RH, 6 mph wind, overcast.

Well ... it was Tuesday ... so I ran. I headed up to the Greece Arcadia High School after work. I still wanted to ease into my new Brooks Transcend 5 / green Super Feet insoles so I only ran 5 mile. But ... I ran them fast. I set up a bit fast pace to start and then pushed the pace. My splits were: 8:07, 8:12, 8:10,  7:57, 7:53 and 7:18 over the last 0.15 mile. Everything felt good. I plan on pushing up the mileage on Thursday.

Wednesday, 9/12/2018: 7698 steps during the day, rest day.

Thursday, 9/13/2018: 17521 steps during the day, 8:05 miles, 1:07:41, 8:24 pace, 81F, 63% RH, 8 mph wind, sunny.

It was Thursday ... so I ran. The heat and humidity have returned so I wore my OMEP filled with 1 liter of ice and water. A bit of overkill but it's better to have too much water than not enough. I got out to the Greece Arcadia High School after work like usual. I decided to up the mileage a bit and did my 8 mile loop at a nice and steady pace. My splits were: 8:11, 8:21, 8:21, 8:18, 8:23, 8:28, 8:42 and 8:33. I was drenched with sweat when I got done ... but it was good sweat.

I just toweled off when I got home and put my work clothes back on since we went straight out to vote in the NY Democratic primary at the nearby fire station on Ling Rd. I read on Facebook that Eric and Sheila Eagan ran to and from their fire station on Long Pond Rd to vote ... awesome! Though Eric did say that he had to clean his booth of sweat when he got done ... lol!

Friday, 9/14/2018: 6277 steps during the day, rest day.

Saturday, 9/15/2018: 18652 steps during the day; 11.05 miles, 1:35:15, 8:37 pace, 73F, 89% RH,

I was up early but I didn't really feel good so I puttered around until my stomach felt better. I was out around 8:30 AM with a OMEP full of 1000 ml of ice and water. It was already getting warm as I headed east out to Lowden Point Rd. I knew I would pay for it as I headed back east ... and I did. I did do a bit of run/walk but I got it done. I was dripping with sweat but my legs didn't hurt! My splits were: 8:13, 8:15, 8:24, 8:31, 8:50, 8:31, 8:34, 8:56, 8:41, 9:03 and 8:53. I went straight upstairs to take a cool shower.

Later ... Christine and I headed out to Polish Me Up, Yelp review here and Facebook page here, so Christine could give me a birthday present ... her new set of acrylic nails. Her new nail technician, Joy, did a fabulous job! Nice!

Christine chose a see through pink color

Day before my birthday Ribeye steak and yams for supper ... mmm!

Christine cooked up a nice Ribeye steak and yams for supper ... a bit underdone by my taste but still scrumptious!

Sunday, 9/2/2018 to Saturday, 9/8/2018 - Dirt Cheap #6

I ran 3 times this week, 29.9 miles.
I took 73,677 steps during this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 9/2/2018: 3865 steps during the day, rest day.

Just your normal Sunday. It was hot and humid all day. My darling wife and cook, Christine, put together a menu for the next week along with a grocery list. My job ... hunt and gather the items on the list. I ended up going to Herrema's and Wegmans. She cooked up a wonderful calzone for supper.

Oh ... the Oak Tree 5K and Half Marathon was held this morning. I totally forgot about this race until I read Kevin Clinefelter's race report on Facebook. He was 16th overall in 1:36:41 and won our M 60-64 age group. Tim Chichester won the half in 1:10:53 by a 3:35 margin. Tim Dwyer was 12th overall in 1:29:40 and won the M 55-59 age group in 1:29:40. Heather Patterson was 35th overall in 1:47:11 and won her F 40-44 age group. Prem Kumar was 38th overall in 1:48:24. Andy Ciaio was 46th overall in 1:53:26. Christine Antonini was 57th overall in 1:54;23. Wilt Alston ran a 2:35:37. Tom Butler ran a 2:53:43.

Here is an interesting race recap here. 248 runners finished the half, results here. 251 runners finished the 5K, results here.

Monday, 9/3/2018: 17073 steps during the day; 11.05 miles, 1:42:29, 9:18 pace, 75F, 89% RH, 7 mph wind, sunny.

I was up at 6 AM and out the door around 7:30 AM. I had 1600 ml of ice cubes and water in my OMEP. My earbud wouldn't turn on so I ran without music. It was humid (again) so I adjusted my pace and distance to match. This was not the weather to attempt an 18 mile run by no stretch of my imagination. I just headed out to Lowden Point Rd and back ... 11 miles. I set up a really nice and easy pace ... that lasted about 7 miles before I lapsed into a run/walk. My splits were: 9:02, 8:41, 8:51, 8:55, 9:01, 9:08, 9:09, 9:50, 9:59, 10:14 and 9:34. I went upstairs to take a cool shower as soon as I got back to the townhouse.


My darling wife, Christine, and I lazed around for the rest of the day. A Harry Potter marathon was on the Syfy channel so we watched the Goblet of Fire, Order of the Phoenix, the Half-Blood Prince and most of Deathly Hollows: Part 1 before retiring for the evening.

Tuesday, 9/4/2018: 5760 steps during the day, rest day.

Wednesday, 9/5/2018: 15596 steps during the day; 3.84 (actually 4.7 miles), 39:22 (actually 47:31), 10:16 pace (actually 10:07 pace), 91F, 53% RH, 10 mph wind, sunny.

Today's race was Dirt Cheap #6, the last of the 6 2018 Dirt Cheap Trail Race (DCTR) series. Tonight's venue was Mendon Ponds Park at the lodge next to the Beach parking lot. I took a hour of vacation so I could get down around 5 PM in plenty of time for the 6 PM start.

It was hot and humid ... like the South hot and humid. I didn't bring my OMEP so I made due with my 18 ounce Nathan SpeedDraw flask filled with ice and water. I talked with Andy Ciaio before the race. He had ran the Oak Tree Half Marathon down in Geneseo on Sunday and took 3rd in his age group. He said it was "stupid humid" and that he was dripping with sweat by mile 1. Well ... it was hotter and probably just as humid tonight. I didn't take a warm up run and just lined up with everyone else at the start flags.

And ... we were off! I had read on Facebook that Boots had shortened the course a bit. I did see evidence of that when we didn't climb the second grassy hill after the start but other than that not so much. I set up a nice and easy trail pace and just soldiered onward. I sipped water and squirted water on top of my head about every mile or maybe less. I ran into a branch or tree stump at one point when I followed the person in front of me and went off course. Somebody yelled at us and we made our way back on course. Then ... I ran out of water with about a mile to go ... which sucked. Oh ... there was a woman sunbathing somewhere in the last mile. She was right by the pond and the course took a right about 10 feet from her. I only gave her a glance but I am pretty sure she was lying on her back and was topless. But ... I kept running. I have run this course many times so I knew I was close to the end. And ... done with 3.84 miles in 39:22 according to my Garmin Forerunner 220. I was beyond drenched with sweat. I quickly had a bottle of water and a piece of pizza.

I met up with Andy Ciaio and Chris Barry. They told me that their Garmins had the course at 4.7 miles and wondered if I had cut the course. I was wondering if I had so I checked the results. It said that I had finished in 47:31. So I figured that my Garmin had been paused somehow during the race ... which had never happened during a race before that I can remember. I didn't see my Garmin trace until I got home and it looks like it just stopped a mile before the end. Weird. My splits were: 9:16, 11:17, 10:32 and 9:49 over the last 0.84 mile that the Garmin record before it just shut off. The Relive link to Dirt Cheap #6 is here.

Post DC #6 ... drenched with sweat

DCTR series bling - Darn Tough socks and Once Again peanut butter

Anyway ... I finished 46th out of 223, link here. I was 47th male out of 125 over in the DCTR series, link here. I won the M 60-64 age group in the DCTR series, link here. The swag was good: a jar of Once Again peanut butter and a pair of Darn Tough socks ... sweet!

Thursday, 9/6/2018: 5409 steps during the day, rest day.

Yeah ... I usually run on Thursday. But ... my right hamstring felt a bit gimpy and I was tired.so I called a rest day. I think that Dirt Cheap #6 took more out of me than I cared to admit. I guess I should play the long game and not try to kill myself by sticking to my schedule.

Friday, 9/7/2018: 6399 steps during the day.

Saturday, 9/8/2018: 19575 steps during the day; 13.15 miles, 1:53:15, 8:37 pace, 63F, 65% RH, 15 mph NE wind, overcast.

It has turned cooler so I didn't have to try to get up before the crack of dawn and get out. OK ... I slept in until around 6:45 AM but I didn't get out until after 9 AM. It was cooler and there was a stiff breeze out of the NE. I set up a nice and steady pace. How long? Well ... I knew that the Webster Trail Classic and the Old Forge Half and Marathon were being held. So ... I decided to just head out to East Manitou Rd and make sure that I ran a half marathon. I was pleased that the section of Edgemere Drive between Lowden Point Rd and East Manitou Rd was freshly paved ... nice! I passed a Monroe County Sheriff's work detail bus. I joked with the flagmen that I was glad that I wasn't running north into the wind today. Well ... I couldn't have anyway since I was right next to Lake Ontario. It kind of sucked that my right hip started ache around mile 9 ... like usual. I just lapsed into a run/walk and got the run done. It sucked. My splits were: 8:28, 8:22, 8:22, 8:33, 8:30, 8:11, 8:26, 8:29, 8:46, 8:55, 8:52, 9:20, 8:43 and 8:25 over the last 0.15 mile. The usual two mugs of coffee ensued afterward along with a late lunch.

My darling wife, Christine, must have had enough of my Saturday and Sunday complaining about my feet, knees and hip after long runs since she insisted that I go to Fleet Feet Armory to get fitted for a new pair of running shoes. My Brooks Ravenna 8 road shoes only had 435 miles but I went because I was sick and tired of pain after just about every long run. We got there around 3:40 PM. The fitting area was full but Cheryl was there in a few minutes to help me. She measured my feet using their new Fit ID system and told me that I should wear a size 12 (not 13), that I had a high arch and a slightly narrow foot. Hmm! I tried on a Brooks Transcend 5, an Asics Kayano 25 and a Hoka Arahi 2. I took each for a run out in the parking lot. The Hoka felt weird on my feet so that was a no. I couldn't feel a difference between the Brooks and the Asics. I went with the Brooks Transcend 5 because I put 681 miles on my old Brooks Transcend 3 road shoes plus I do have a lot of Brooks clothes. Gotta be brand coordinated you know ... lol! I also bought a pair of green Run Comfort SuperFeet insoles to support my high arches. Well ... I should say Christine bought them ... she said it was my birthday gift. Maybe ... I will be able to do a long run without pain once I get used to everything!

A brand new pair of Brooks Transcend 5 shoes with green Super Feet insoles

I caught up on Facebook. I learned that Prem Kumar ran a 3:30 at the Old Forge Marathon.

Sunday, 8/26/2018 to Saturday, 9/1/2018

I ran 2 times this week, 20.1 miles.
I took 59,985 steps during this week according to my Pebble 2 HR smart watch.

Sunday, 8/26/2018: 2282 steps during the day, rest day.

A needed rest day since it hurt to go up and down stairs for a bit of the day. My lovely wife, Christine, and I spent some time relaxing before we made it out to eat brunch at the CharBroil Restaurant on Island Cottage. I had the steak and eggs while Christine had a BLT. It was OK.

Well ... the seventh Black Diamond Express 5K and Half Marathon was held out in Mendon. I ran this race back in x when it was just a 15K. There were 149 finishers of the half, link here. Jason "Jmac" McElwain was 4th in 1:23:52, Wendy Abbott was 11th in 1:38:53, Prem Kumar was 13th in 1:40:50 and Bill Sandow was 25th in 1:47:29. Speedy times on a flat course! There were 70 finishers of the 5K, link here. Maybe next year!

Later I watched the third Buffalo Bills preseason game versus the Cincinnati Bengals. Ouch ... the Bills offensive line sucked and their secondary wasn't much better. They gave up a touchdown on the first Bengals play! It was never competitive. The Bills lost 13-26.

Monday, 8/27/2018, 6268 steps during the day, rest day.
Tuesday, 8/28/2018, 4108 steps during the day, rest day.
Wednesday, 8/29/2018, 7734 steps during the day, rest day.

What can I say? A combination of just needing to take a bit of time off combined with some really hot and humid "dog days of August". I don't think my running fitness will suffer much.

Thursday, 8/30/2018: 16665 steps during the day; 8.05 miles, 1:06:46, 8:17 pace, 68F, 68% RH, 7 mph wind, overcast.

A Thursday run after 5 days off. It was cooler but just as humid. I set up a nice and steady but a bit faster pace on my 8 mile loop. I was kind of dripping with sweat when I got back to the '14 Cruze. My splits were: 8:20, 8:16, 8:17, 8:11, 8:22, 8:14, 8:19 and 8:21. A pretty steady pace.

Friday, 8/31/2018: 3401 steps during the day, rest day.

I took today off as a floating holiday. I went down to see my daughter, Karen, in Palmyra. She had hurt her back bending down to unleash her dog, Pooka, and needed some help cleaning her apartment. So I did. Her dog had discovered chewing cardboard so her place was quite the mess. But I got to work and soon it was better than when I came. I also took out the garbage and recycling. I also put together a Bissell Power Lifter Powerbrush Upright Carpet Cleaner and cleaned a section of rug in her bedroom. It seemed to work but I don't know if it took away the urine odor. I also learned more about her mother's upcoming move to Hickory NC next month.

A sunflower that I saw by Karen's recycling bins

Fleet Feet Rochester and Yellow Jacket Racing had their first First Responders 5K out in Webster tonight. Boots had a lengthy Facebook post about how this race was on his bucket list for several years since he knows a lot of fire fighters and first responders, link here. A charity named FRST (First Responders Special Treatment ) Agency was formed to help Monroe County first responders with PTSD. It was a great success with 604 finishers, link here. Maybe next year ...

Well ... it's the end of August and time for the stats of the month and so far in 2018.

I ran 15 times for 132.1 miles, 8.8 miles/run.
I ran one race in August:
 Dirt Cheap #5 at Black Creek Park, 4.53 miles, 9:38 pace.
I have run 144 times so far in 2018 for 991.6 miles, 7.2 miles/run.
I took 336,758 steps during August and 3,043,783 steps so far during 2018 according to my Pebble 2 HR smart-watch.

Saturday, 9/1/2018: 19527 steps during the day; 12.05 miles, 2:04:34, 10:20 pace, 70F, 94% RH, 4 mph wind, sunny.

Well ... this run really sucked. It's been a long time I have had a run like that. Why? Well ... I slept horribly so I pushed my wake up alarm from 5 AM to 6 AM. I had a bowl of cereal like I usually do. My earbud wouldn't turn on. I forgot to drink much of any water before I headed out at 7;30 AM. It was warm and humid ... joy. I wanted to do another 18 mile run ... but I just couldn't. I lasted until around mile 5 when I began a run/walk. It was just humid AF. I decided to turn around and head back at East Manitou Rd. I walked for about a mile. I did make a try at a run/walk but didn't have the gumption for that either. I saw a group of 5 runners on Beach Rd just before Greenlead Rd. I walked all the way up Greenleaf Rd and right back into the townhouse. Whatever ... this run sucked ... a run best forgotten! My splits were: 8:32, 8:20, 8:23, 8:12, 9:21, 8:27, 11:30, 13:00, 9:18, 9:52, 11:44, 17:02 and 18:24.

Christine and I watched the John McCain funeral, YouTube link here. The eulogies by Meghan McCain (PBS link here and transcript link here), President George W Bush (PBS link here) and President Obama (PBS link here) were poignant. Renee Fleming sang "Danny Boy", link here. Trump wasn't invited (he tweeted and went to his Bedminister golf course according to Trump Golf Counter) but he was referred to but not named directly. By the way ... I roll way to the left on the political spectrum so I enjoyed it. Some might say that the eulogies should have avoided politics but McCain was a politician so it was to be expected.

Christine and I watched a lot of TCM. We just let the movies wash over us ... The Time Machine (1960) with Rod Taylor, The Black Swan (1942) with Tyrone Power and Maureen O'Hara along with Captain Blood 1935) with Errol Flynn and Olivia de Havilland. Old time movies for sure!

Sunday, 8/19/2018 to Saturday, 8/25/2018

I ran 3 times this week, 35.45 miles.
I took 74,377 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 8/19/2018: 2424 steps during the day, rest day.

It was a bit painful going down the stairs in the morning but I loosened up in the afternoon. I made it to BJs to pick a double rack of spare ribs (a $5 off coupon helped). My lovely wife, Christine, cooked both racks up. She put on a dry rub of Penzey's Galena Street Rib and Chicken Rub, cooked 1 side for 1.5 hours, flipped them, put on more rub and cooked them for another 1 hour along with some potatoes. OMG ... were they good! Mmm! The perfect meal before settling in to watch Sharknado 5: Global Swarming and the premiere of Sharknado 6: It's About Time. Fin, April, Nova, Skye and Bryan save the world from Sharknados!

Monday, 8/20/2018: 6327 steps during the day, rest day.

Spare ribs yesterday ... so leftover ribs, leftover mac'n'cheese, potatoes and salad ... mmm!

Tuesday, 8/21/2018: 17253 steps during the day; 8.05 miles, 1:08:22. 8:29 pace, 75F, 83% RH, 11 mph wind, overcast.

I headed out to Greece Arcadia High School for yet another GAHS run. How long? 5 or 7.5 or 8? I opted for the longest, 8 miles. I had on my OMEP with 1200 ml of ice and water. A bit over of overkill but I have gotten used to having my hands free. The wind was from the south so I was hot when I headed north to Lake Ontario and fought a head wind coming back on Island Cottage. I just put it into "get it done" pace and got it done. My splits were: 13, 28, 26, 18, 26, 44, 46 and 41. Boom ... done. I was dripping with sweat when I got done.

Wednesday, 8/22/2018: 8275 steps during the day, rest day.

The usual rest day. Leftover chicken, mac'n'cheese and salad for supper. I thing my darling wife, Christine, is upping my protein since I always complain that I'm hungry. I'm cutting my running down to 3 days a week but keeping the same mileage more or less. I need that extra rest day on Sunday to recover from 18 miles (or more) on Saturday. Another 18 (or 20) miles is on tap for Saturday.

Thursday, 8/23/2018: 17990 steps during the day; 9.25 miles, 1:18:44, 8:25 pace, 77F, 47% RH, 13 mph wind, sunny.

A Thursday run ... but how long? 5, 7.55, 8.05 or longer? I wanted longer so I went home and ran my 15K route from the townhouse. I filled my OMEP with 1 liter of ice and water and set up a nice and steady pace. I saw that woman runner with her husband or boyfriend tailing her twice plus a couple of bicycles. My splits were: 8:22, 8:28, 8:28, 8:26, 8:22, 8:23, 8:16, 8:34, 8:34 and 8:04 over the last 0.35 mile. Boom ... done.

Friday, 8/24/2018: 8255 steps during the day, rest day.

The usual rest day before a long run on an early Saturday morning.

Saturday, 8/25/2018: 13853 steps during the day; 18.05 miles, 2:37:00, 8:42 pace, 63F, 83% RH, 3 mph wind, mostly cloudy.

I got up when my alarm went off at 5 AM. It was dark'o'clock but I wanted another 18 or 20 mile long run. I puttered for a bit. It was still dark at 6 AM so I puttered a bit more. I got outside around 6:30 AM. I had a bit of trouble when I put on my OMEP (filled with 1600 ml of ice cubes and water). I put my arm in the left side first and then tried to shrug it on through the right side. Well ... the right side slid against my Pebble 2 HR smartwatch and torqued a side of the watchband off ... $%&#! I tried to put the bandpin back in its tiny hole but I couldn't. Well ... no matter. I stuffed it into my Nathan Zipster and got going around 6:45 AM. I set up a nice and easy pace and settled in. I saw Phil Alesio on Old Edgemere Drive between Long Pond Rd and Lowden Point Rd. I saw a couple of lady runners on East Manitou Rd. I took Hammer Gel at miles 6, 10 and 14 like usual. I did encounter an asshole driver on Edgemere Drive just west of Long Pond Rd at mile 12. I was running about 3 feet of the shoulder when the driver of a gold(?) car took a swerve for a second onto the shoulder before he got back in his lane. It wasn't accidental ... it was on purpose. I gave him a yell and probably a few curse words but I'm sure that they were unheard. Well ... I kept running. I kind of fell apart at mile 15 like I usually do ... just not as bad as last week. It's damn difficult to get it out of my mind that I need to keep running when my legs start just getting sore and tired. I would have 10 more miles to go in a marathon with the clock ticking against me! Whatever ... my splits were: 8:18, 8:16, 8:22, 8:17, 8:37, 8:21, 8:54, 8:30, 8:36, 8:53, 8:43, 8:32, 8:44, 9:04, 8:47, 9:07 and 9:32. I wasn't as sore as I had been after 18 mile so I guess there is that. Oh, I am very sure that my Pebble 2 HR smartwatch steps were off since there were only 13K steps instead of 27K steps like last week. I guess it didn't like being stuffed in my Nathan Zipster.

I saw on Facebook that the 2nd Midsummer Night's Madness was held down in Mendon Ponds Park. There were 78 finishers in the solo 13 mile run, link here. There were also relay teams with some really interesting names and with their names listed, link here.

All in all, a pretty relaxing day after a long run. I had a nice and big cinnamon bun after the run. I lost weight down to 161.2 after the run but I gained it back to 165 by Monday morning.

Sunday, 8/12/2018 to Saturday, 8/18/2018 - Dirt Cheap #5

I ran 4 times this week, 32.68 miles.
I took 82,086 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 8/12/2018: 458 steps during the day, rest day.

My thighs ached and didn't want me to run ... or move very much so I didn't. My lovely wife, Christine, and I got sucked ... willingly ... into the Hallmark Channel. We watched Unleashing Mr Darcy, Marrying Mr Darcy, A Summer to Remember with Katherine Bell of The Good Witch, Eat, Play, Love with Lee Majors of The Six Million Dollar Man and Lindsay Wagner of The Bionic Woman, Love at Sea with Audrey Landers (Afton Cooper of Dallas). Older actors and actresses may not get the lead but I do like seeing them work!

Other trail runners were down in Letchworth running the Dam Good Trail Race. 114 runners finished, link here. I have run this trail race 7 times in its 10 year history and have fond memories of it. A nice, low key trail race with an excellent post-race line up of pizza and homemade treats. Mmm!

Monday, 8/13/2018: 6709 steps during the day, rest day.

My lovely wife, Christine, texted me that she had steamed lobsters chilling at home ... so I went home instead out for a run. She was more than a bit beat but she managed to peel the lobsters and microwave the potatoes before she got tuckered out. Mmm!

Tuesday, 8/14/2018: 12305 steps during the day; 5.05.miles, 42:09, 8:21 pace, 77F, 79% RH, 4 mph wind, overcast with an occasional sprinkle.


I don't usually run the day before a race but today I did. Two reasons: I hadn't run in 3 days and a steady trail pace is a lot slower and easier than a steady road pace. So out I went. It was a bit muggy and it sprinkled a bit so my tech shirt was soaked when I got done. My lovely wife, Christine, had bought a couple of flowers (40% off) so I dug a couple of holes out in front of the townhouse before I went up to take a shower. Anyhow ... my splits were: 8:13, 8:18, 8:27, 8:28 and 8:19.

Wednesday, 8/15/2018: 15308 steps during the day; 4.53 miles, 43:39, 9:26 pace, 82F, 66% RH, 9 mph wind, mostly cloudy.

Tonight's race was Dirt Cheap #5 held out at Black Creek Park. This race supposedly to be Dirt Cheap #2 but it was flip flopped because of poor trail conditions back in mid-April. I headed out right after work and arrived around 5:25 PM. I had plenty of time before the 6:30 PM start. I talked with Andy Ciaio, Tom Dutton and Tom Butler before the race. Andy told me that this was his first run since Sunday's Dam Good Trail Race, results here, and how he had face-planted at mile 11. His left shin did bear the scabs of a fall.

I didn't do a warm up run before this race. It was hot and muggy so I didn't want to get all sweaty before the race. I knew I would have more than enough of that after the race started. Thankfully there was a nice breeze and it wasn't sunny! So ... I just chilled. I ambled over to the Start arch with about 7 minutes to go and waited with Andy. I just had my 18 ounce Nathan SpeedDraw Plus flask filled with water. I kind of wished that I had my OMEP but I thought it was a bit of overkill for an under 5 mile trail race.

The start and finish before Dirt Cheap #5

And ... we were off! The starts leads straight up a 100 foot ski hill and then to lots of double track. I took it slow up the hill and settled into a nice and easy trail pace. I knew that there would be plenty of time to pick up the pace when I needed to. I was near a couple of gabby women ... I suffered through it until they got separated from each other. I watched for roots and reminded myself to pick up my feet. Then ... came lots and lots of twisty single track trail. I just stuck behind the runner in front of me and only passed if I had to. I caught up to Joe Ciecieraga for a bit before he passed someone. Joe was nowhere to be seen when I broke out of the single track. Then ... over to and up the ski hill again ... left into some more twisty single track trail. I had to really careful here ... I was tired and knew to keep on picking up my feet or else take a tumble ... out unscathed ... 1/4 mile to go ... Andy gave me a "You're almost there" yell .. Ellen called me in ... and done with 4.53 miles in 43:39 gun time, 43:36 chip time. My splits were: 9:10, 8:45, 8:47, 9:13 and 11:54 over the last 0.53 mile. I don't remember going that slow over the last 0.53 mile though. The Relive link to Dirt Cheap #5 is here. I did OK, 71st out of 259, 1st out of 7 in my 60-64 age group, link here.

Post Dirt Cheap #5

I was drenched with sweat and drank the rest of the water in my flask right away and chowed down a couple hot dogs and cookies. I talked with Andy and Tina Pellegrin for a bit. Tina was unhappy that her Garmin Forerunner 930xt had given her an "INVALID" error when she had hit "Save" on her last two runs. Bummer! I Googled her error when I got home but couldn't find a definitive reason other than a year old post about firmware. So ... another Dirt Cheap done. I didn't trip but I did pick up a few scratches from pricker bushes on my left legs. All in all ... a good time!

Thursday, 8/16/2018: 13624 steps during the day; 5.05 miles, 44:10, 8:45 pace, 88F, 55% RH, 6 mph wind, mostly cloudy

It was kind of a bitch day today. I picked a fight over nothing with my darling wife, Christine. I definitely needed a run so I took a hour of vacation ... and ran in the heat and humidity when didn't do too much for my mood.


I set up a stubborn, slow and steady pace. I didn't have my OMEP ... just my 18 ounce Nathan SpeedDraw Plus flask which was thankfully filled with ice and water. I think I dumped more on my head, neck and shoulders than I drank. It was hot and humid! But ... I got it done. My splits were: 8:45, 8:45, 8:47, 8:32, 8:42, and 8:20 over the last 0.05 mile. I went straight home and right up to take a cool shower when I got home.

Then ... I went out to supper with my youngest son, David, and his friend Titiana out to the Pasta Villa on East Ridge Rd in Irondequoit. I was told that they are just friends, not boyfriend and girlfriend. First, it poured on the way there as a front moved through. Second, Christine would have liked to come along but David was extremely nervous and wanted to keep the first meet simple. Of course, Christine thought that was disrespectful to her. Third, Pasta Villa was super busy and loud so Christine would not have liked that due to her tinnitus anyway. Fourth, we ended up eating at Olive Garden out on West Ridge Rd instead. Titiana was 20, quite nice, 5'7" and petite. I had the lasagna, Titiana had the shrimp scampi and David had the Taste of Italy. I brought Christine home a take home bag of Cheese Ravioli with Marinara sauce and a couple of bread sticks as a peace offering for being an ass. We kissed and made up before we went to sleep and again in the morning so we are all good there. I do love her but sometimes life and my reactions to it and Christine can just get in the way of a loving relationship.

Friday, 8/17/2018: 6495 steps during the day, rest day.

The usual rest day before a long run on Saturday morning. My alarm was set for 5 AM.

Saturday, 8/18/2018: 27187 steps during the day; 18.05 miles, 2:40:20, 8:53 pace, 68F, 94% RH, 8 mph wind, overcast with light sprinkles or rain for miles 0-9.


I got up when my alarm went off at 5 AM. It was dark but I could hear that it was raining outside. The weather forecast said it would clear so I puttered around a bit while I ate a bowl of cereal and checked Facebook and email. Facebook showed me the start of the Twisted Branch 100K Trail Run. Awesome! So ... my 18 miles on tap didn't seem so long. I got my gear ready ... my Orange Mud Endurance Pack (with 1600 ml of ice and water), my Hammer Gel flask and applied Body Glide. I also found a hat to wear. I got outside just at 7 AM. I checked Storm Radar on my cell and it appeared relatively clear so I left my hat in the mailbox. I set up a nice and easy road pace. My thinking was that pace wasn't important. Getting this run done without pain was more important. Well ... it started to sprinkle almost immediately. It was a steady light rain between miles 2 and 4. I didn't really mind. It kept my mind off of running. I took a Hammer Gel gulp at mile 6. I saw a group of 4 women runners around mile 7. The sprinkles started around mile 9. I had another Hammer Gel gulp at mile 10 and mile 14. I started to get a bit of mile thigh pain at mile 15. I did push it and went into an easy run/walk. I think I could have pushed through it. I got done just as I heard the coffee get done inside the townhouse. My splits were: 8:47, 8:49, 8:41, 8:30, 8:44, 8:30, 9:01, 8:35, 8:42, 8:46, 9:05, 8:47, 8:40, 8:49, 9:15, 9:27, 9:16 and 9:29.

OK! 18 miles in the books without hip pain! I did discover that I had another place to put Body Glide before a long run. I put it on my nipples, shoulder but not my groin. Hopefully I will remember next time! I was a bit stiff the rest of the day but it wasn't really too bad.

Oh .. the Twisted Branch Trail Run, results here. 110 runners finished and 23 did not finish. I read on Facebook that the conditions were not that great in the morning with a three hour rain around dawn making the footing muddy and slippery. Bambi Jasmin in 18:28:07 and Mort Nace in 18:40:58 were two runners that I knew who finished. Awesome! 100K on hilly, muddy trails is a long ways!