Friday, 11/9/2018 to Sunday, 11/11/2018 - Dirt Cheap Stage Race

I ran 4 times: 19.06 miles.
I took 45.665 steps  according to my Pebble 2 HR smart watch.

Common abbreviations: OMEP is my Orange Mud Endurance Pack, NT360 is my NoxGear 
Tracer360 vest, UWRG is my usual winter running gear: CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and Brooks beanie.

This blog post is devoted to the 3 day, 3 race Dirt Cheap Stage Race (DCSR). It's an epic event so it deserves a blog post of its own.

Friday, 11/9/2018: 14233 steps during the day, 3.1 miles estimated, 35:51. 11:34 pace, 39F, 93% RH, 7 mph SW wind, wind chill 34F, overcast with light sprinkles

I took ibuprofen at 7 AM and noon to help make my right knee feel better. I also wore my new black P. W. Minor shoes that Christine bought for me last month. Both of these actions helped. My right knee slowly felt better until it didn't ache.

It started to snow during the day. A real heavy wet snow. Then it changed to rain. Tonight was DCSR #1 held out on Pond Rd in Mendon Ponds Park. I got out of work at 4 PM and got dressed for the conditions. I chose my CW-X tights, an orange long sleeve tech, an orange short sleeve tech, old Salamon SpeedCross 3 shoes and Darn Tough socks. I wore blaze orange (and all weekend) because I was my way of paying tribute to Lisa Vallone, obit here,  who had died from Crohns Disease on Wednesday. Then ... I couldn't find my race bib. I called Christine at home and sure enough it was there. So ... I drove home to get it. It took 45 minutes in rush hour traffic to get back out to Mendon Ponds Park. Still ... I was there by 5:40 in plenty of time for the 6:30 PM start. It was still raining so I tried to find everything in my 2014 Cruze without getting out of the car. But ... I couldn't find my Brooks beanie. So ... I wore an ear warmer and my orange Fleet Feet hat. I wore my Brooks jacket for warmth and brought my 2017 DCSR hoodie to wear afterward. I also wore my NT360 vest and the headlamp that I bought off of eBay last year. I walked slowly the 1/4 mile up to race venue and got there about 6:20 PM.

DCSR #1 was started in time trial fashion with a runner going off every 5 seconds. Luckily the rain has mostly stopped. I had bib 150 so I had to 12.5 minutes before my start. I didn't warm up so I had a bit of trouble getting my breathing under control during the roughly 1/2 mile uphill at the start. I concentrated on just running under control and not falling. There were lots of wet rocks, wet roots and slippery mud to look out for so I had to really concentrate on every foot placement. Soon enough ... I could hear Ellen calling out the finishers ... and I was done.

before DCSR #1

The DCSR logo and a bit of crusty snow

After DCSR #1 with a bit of runner fuel

I checked my Garmin ... it had been paused at 0:23. I must have hit the pause button with my gloves so ... no Garmin data for this run. Oh well! Stuff happens. Christine sent me the eCrumb link that I sent here when I started. It's not official since I started it about 20 seconds before I started and stopped it about 20 seconds after I finished, link here. I did OK, I was 95 out of 225 and 1st out of 7 in my M 60-69 age group, link here.

I ate a couple of hot dogs and cookies after I changed out of my damp tech shirts and into my 2017 DCSR hoodie. I walked the 1/4 mile back to my car and drove home. The drive back was a lot better without rain and rush hour traffic.

Saturday, 11/10/2018: 10526 steps during the day, 2 runs of 1.01 and 4.65 miles, 30F, 47% RH, 20 mph W wind, wind chill 21F, sunny.

Today's race was DCSR #2 out at Devil's Bathtub in Mendon Ponds Park. I woke up at 6:10 AM. I puttered around like usual as I ate my usual pre-race bowl of cereal and banana. It was about the same temp so I wore the same as yesterday. I got out at 7:35 AM and got down to the race venue at 8:05 AM. I was surprised that I got a prime parking spot right at the top of the hill. So ... I surfed Facebook ... then I checked my email ... and still not too many cars. I checked the yellowjacketracing.com website. The race start was at 10 AM. OK ... I ditched my Brooks jacket and donned my Brooks beanie. I headed out for a 1.01 mile warm up run at 9:02 pace, link here. It was just an out and back ... like I usually do on DCSR #2 or a Dirt Cheap that starts at Devil's Bathtub.

I lined up next to Andy Ciaio. He had left DCSR #1 last night after only 1 hot dog so I had told him that I had stayed for 2 hot dogs. It's a three day race so you don't waste energy after DCSR #1. Ellen warned of the usual: follow the pink flag and not the runner in front of you, if you get lost it's your own fault and don't litter. She also warned of ice on all the wood planks and told us to be careful. And ... we were off.

I got up to a nice trail race pace. The first mile is rolling hills out in the open so we could feel the wind. I didn't warm up until mile 2. Then ... the mud started. The rain from last night caused a lot of mud that we all slogged through off and on for 2 miles. I slipped onto my butt once on a steep downhill. I was getting pretty tired with trying to raise up my feet through the mud. Then ... I could hear Ellen from the finish above me ... the wood planks were still a bit ice covered so I was careful ... up the infamous stairs to the finish ... and done in 50:20. I had a half bagel with Nutella ... which hit the spot. My feet were freezing so I went to my 2014 Cruze, put the heat on full to the feet and went home ... boom, done.

My muddy CW-X tights, Darn Tough socks and Salomon SpeedCross 3 trail shoes (I washed the first two)

I did OK. I finished 4.65 miles in 50:20, 10:40 pace. I was 86th out of 264, 1st out of 7 in my M 60-69 age group, link here. My splits were: 8:13, 10:47, 12:20, 9:52 and 14:01 over the last 0.65 mile.

Sunday, 11/11/2018: 20906 steps during the day, 10.3 miles, 2:00:26, 11:42 pace, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, sunny.

Today's race was DCSR #3 out at Stewart Lodge at Mendon Ponds Park. I woke up at 6:10 AM. I puttered around like usual as I ate my usual pre-race bowl of cereal and banana. It was about the same temp so I wore the same as yesterday.  I got out at 7:35 AM and got down to the race venue at 8:05 AM. How many times have I parked in the Beach parking lot at MPP ... who knows?

I ambled up to Stewart Lodge and hung out a while. I stashed a bag that had my Brooks jacket, orange Fleet Feet hat and Brooks light running gloves to change into afterward. I put my heavy running gloves by the fire in an attempt to dry them out a bit before the race (didn't work). I just stretched before the race. I lined up next to Andy Ciaio again and settled in for the start. And ... we were off.

I started in the middle of the pack so I could warm up slowly. No need for a fast pace at first ... it's a long trail race. Boots and Sean Hendricks were everywhere. I saw them 4 times during the race ... the road crossing on Douglas Rd just after the start at 0.5 mile, the road crossing on Canfield Rd at mile 4.8 (I had a Chocolate Gu) and twice on the same hill at mile 8 or 9 as we came from two different directions. I developed a hot spot on my right heel around mile 5. I stopped just after the S Wilmarth Rd crossing at mile 6. I took off my shoe and banged out any debris but the damage had been done. About 10 runners passed me. I put the shoe back on and kept running. It hurt for another mile before it either quit or I got used to it. There was about just about as much mud and water as yesterday. I avoided some of the mud if it wasn't too much trouble but I tended to just go straight through it too. You know ... the shortest distance and all. I concentrated on the terrain and my foot placement but ... did look up occasionally to check out the scenery. I walked the hills when I needed to so I could catch my breath. I can walk some hills faster than I can run them with my long legs. I started to get hungry around mile 9. I have run DCSR #3 enough (10 times) to know when I am getting closer to the finish ... just keep going. I could hear the music from the finish ... I was really hungry ... a bit more mud ... up the final hill ... up the 5 more steps to the new deck on the Stewart Lodge and done!

I was famished and went inside to find something to eat as soon as I caught my breath. I found cookies and had 4 of them ASAP. I stood in line for the coveted DCSR hoodie ... hunter green was the color this year. Ellen told me what she told everyone: "You earned this hoodie. Don't let anyone other than you wear it." I went outside, peeled off my wet tech shirts and put on my newest favorite DCSR hoodie. OK, I put it on backwards for a second (one guy saw it and promised not to tell anyone).

Wearing my newest favorite DCSR hoodie

Just your basic well enjoyed and mud covered pair of Salomon SpeedCross 3 trail shoes and Darn Tough socks

I ate a half bagel with Nutella ... not bad. I am beginning to like Nutella. Then I had a moment of panic. I checked my Zipster and then my Nathan SpeedDraw flask for my key to the 2014 Cruze ... no key. So ... I quickly walked out the car ... it was unlocked ... and the key was in the ignition. Whew! Sometimes I do really stupid stuff. It didn't bite me this time. I went back up to Stewart Lodge for the awards. I was first in my DCSR series M 60-69 age group. I won a DCSR tea glass and a jar of Once Again peanut butter.

DCSR bling

I did OK. I was 95th out of 217 and 1st out of 6 in my M 60-69 age group, link here. I was also 1st out of 6 in the DCSR series M 60-69 age group, link here. My splits were: 10:01, 9:42, 11:28, 11:42, 12:45 (ate a GU0, 9:44, 10:36, 12:58 (emptied my right shoe), 13:11, 10:42 and 10:22 over the last 0.30 mile

I initially thought that I did really well but I found out later that I have run 7 of my 10 DCSR #3 races faster than today. But ... I have to keep telling myself that I am still out there ... still running ... still moving forward ... so that is a good thing. The couch may call me but I don't have to answer its call.

I went home and lazed around the rest of the day. I discovered that I did indeed get (earned) a blister on my right heel. I don't usually get blisters so I bet I caught some debris in my shoe. Oh well.

Sunday, 11/4/2018 to Thursday, 11/8/2018

I ran 2 times this week: 18.5 miles.
I took 55,158 steps these 5 days according to my Pebble 2 HR smart watch.
Common abbreviations: OMEP is my Orange Mud Endurance Pack and NT360 is my NoxGear Tracer360 vest.

Sunday, 11/4/2018: 17102 steps during the day, 11.05 miles, 1:30:38, 8:12 pace, 39F, 87% RH, calm, sunny.

The time changed from DST to EST overnight so I used the extra hour to sleep in. I puttered around and had my usual bowl of cereal and banana. But ... long runs don't get done by themselves. I wore my CW-X tights, an orange Moore Than A Race long sleeve tech, a white Sauerkraut 20K short sleeve tech, Brooks beanie and heavy running gloves. I set up a nice and easy pace and just let the run happen. I wanted 11 and got 11 ... out to Lowden Point Rd. There were some people out (2 male and 3 female runners, a couple of bicyclists and a couple of walkers). I got a bit sweaty on the way back and flapped my shirt a few times. I went straight up to take a shower when I got home ... OUCH!!! I had irritated my right nipple (90%) and underneath my scrotum (10%) ... OUCH!!! So ... the rest of the day I grimaced with pain whenever my shirt brushed my right nipple. Anyway ... my splits were: 8:22, 8:13, 8:07, 8:12, 8:17, 8:11, 8:08, 8:07, 8:09, 8:24 and 8:05.

The NYC Marathon was held down in New York City. Several Rochester runners went down and Barry Cherney volunteered.

Monday, 11/5/2018: 7297 steps during the day, rest day.

Interesting tidbits: I saw a license on a car in the passing lane - ALWAYSL8 and a sticker of Gandalf on the back windows of a minivan - You Shall Not Pass.

Tuesday, 11/6/2018: 19536 steps during the day, 7.35 miles, 1:02:24, 8:29 pace, 57F, 63% RH, 20 mph W wind, sunny.

I voted before work and even got there on time ... win, win.

I Voted Today!

I took a hour of vacation so I could get out just before sunset. It was kind of cool and windy so I wore shorts, my orange Moore Than A Race long sleeve tech, Brooks light gloves and my Brooks beanie. I also wore my NT360 vest.

I set up a nice and steady. I decided to just run Island Cottage and Janes Rd. I turned on my NT360 vest as I turned back on Island Cottage. I could see that it didn't really light up too well which made me a bit apprehensive. I stayed as far left as I could and got the run done. My splits were: 8:24, 8:54 (into the wind), 8:33, 8:15, 8:14, 8:20, 8:37 and 8:56 over the last 0.35 mile. I put in fresh batteries in my NT360 vest as soon as I got a chance.

My NT360 vest before and after new batteries

I took Christine out to the fire house on Ling Rd where we vote when I got home. I had already voted before I went to work. I may lose any readers who are Republican ... but I voted for the Democrats. I could type liberal talking points all day but I will spare you. Suffice to say that I believe the MSM and not Fox News or any of its ilk.

Wednesday, 11/7/2018: 4620 steps during the day, rest day.

My right knee felt a bit funky, I was tired and cranky so I bagged my run that I had kind of wanted.

Oh ... politics. Well ... enough Democrats were elected to the House so that 45 will have checks and balances for the next 2 years or until he resigns or is impeached. The votes were close enough in FL (governor and senator) and GA (governor) that recounts may be necessary.

Thursday, 11/8/2018: 6603 steps during the day, rest day.

My right knee still felt a bit weird but ... I am signed for the 3 races of Dirt Cheap Stage Race for Friday, Saturday and Sunday. I may or may not be able to finish. The weather looks wet, cold and windy for a lot of the weekend. Joy ... not! It looks like I will have to dig out all my cold weather running gear.

Sunday, 10/28/2018 to Saturday, 11/3/2018 - Grocery Run 5K

I ran 5 times this week: 29.94 miles.
I took 76,923 steps this week according to my Pebble 2 HR smart watch.
Common abbreviations: OMEP is my Orange Mud Endurance Pack and NT360 is my NoxGear Tracer360 vest.

Sunday, 10/28/1018: 13147 steps during the day, 9.35 miles, 1:17:41, 8:18 pace, 39F, 93% RH, 7 mph W wind, wind chill 35F, overcast.

I slept in until 6:50 PM. Last night was an "all nighter" ... which to a 61 year old male means I didn't get up to go pee during the night. Christine had a hand in that ... she kept me up later than I wanted! LOL! I puttered around for longer than I should have but I did get out around 9:45 AM. I started the run at 90 mile for the month but I didn't have time for 10 miles so I went 9.35 miles instead. It was chilly so I wore the usual for around 40F: CW-X tights, a long sleeve tech (heather red 2018 Rochester Half), short sleeve tech (orange Spring Forward), Darn Tough socks, heavy running gloves and ear warmer. I set up a nice and steady pace. My splits were: 8:21, 8:16, 8:16, 8:24, 8:24, 8:16, 8:09, 8:26, 8:20 and 7:54 over the last 0.35 mile. Boom ... done. I have 99.69 miles for the month with one run to go on Tuesday so I can push over 100 miles.

My latest Bluetooth earbud died about 2 miles in after being charged overnight. That is my third set! I DO NOT want wired earbuds. I wear an earbud in ONLY one ear but two.

Meanwhile, some Rochester runners and one ex-Rochester runner, Anne Gie in 4:07:21, ran the Marine Corps Marathon down in DC.

Monday, 10/29/2018: 7088 steps during the day, rest day.

My lovely wife, Christine, got her nails touched up at Polish Me Nails on W Ridge Rd (opposite Ridgemont Plaza). She chose a purple OPI color in honor of Halloween. They do such a nice job!

The Buffalo Bills got a Monday night home game versus the New England Patriots. It was 10 years since their last Monday night game, 20 years since they had won a Monday night game and 25 years since they had won a Monday night home game. But ... Brady had a 28-3 record versus the Bills. Could fate be avoided? Well ... the teams hit field goals in the first half and New England let 9-3. The teams traded field goals in the third quarter so it was 12-6 after three quarters. The Patriot running back White ran for a TD ... 18- 6. Then ... Anderson threw a pick six that was returned 84 yards, 26-6. So ... Brady improved to 29-3 as the Patriot QB versus the Bills and Coach Belichick improved to 32-5 versus the Bills. So ... the Bills lost 25-6, link here. They are 2-6 on the season ... a long fall from the team that made the playoffs last year.

Tuesday, 10/30/2018: 16522 steps during the day, 8.16 miles, 1:06:58, 8:13 pace, 54F, 47% RH, 3 mph W wind, sunny.

A beautiful evening for a run. I got out of work at 4 PM so I was up to the Greece Arcadia High School a bit early. I dressed in shorts, an orange long sleeve tech, Brooks light running gloves and my orange Fleet Feet hat. I carried my Nathan SpeedDraw Plus bottle of water. I set out on my regular 8 mile loop at a slightly harder than nice and steady pace. I ran without music since my latest Bluetooth headset had died (due to an overcharge?). A van veered into the shoulder as it was coming around a corner on Long Pond Rd which caused me a bit of alarm. I blame sun glare. The sun was behind me as I ran north toward Edgemere Drive. Still ... I did jump to the grass quickly while I uttered a curse word. Anyway ... my splits were: 8:19, 8:12, 8:17, 8:12, 8:17, 7:55, 8:14, 8:19 and 7:55 over the last 0.16 mile.

Wednesday, 10/31/2018: 7773 steps during the day, rest day.

Happy Halloween! Well ... one kid dressed as a pirate ran our doorbell so we have a bag of KitKat and Reese's left over.

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

I ran 15 times for a total of 107.83, 7.19 miles/run. I got to 100 miles on the last run of the month.
I ran 2 races in October, 29 races for 2018 so far:
 10/14 - Empire State Half, 1:46:19, 8:07 pace (fastest half marathon of 2018)
 10/20 - Scare Brain Cancer Away 5K, 22:57, 7:24 pace (fastest 5K of 2018)
I took 304,236 steps during the month and taken 3,640,687 steps so far in 2018 according to my Pebble 2 HR smart watch.

Thursday, 11/1/2018: 15466 steps during the day, 6.25 miles, 52:51, 8:27 pace, 46F, 93% RH, 7 mph E wind, overcast with light rain.

Well ... there was a light rain and it was dark and gloomy. But ... did that stop me from my Thursday night run? The correct answer would be no. I wore my CW-X tights, a red Finish Strong long sleeve tech, my Brooks jacket, heavy running gloves, ear warmers and orange Fleet Feet hat. I did modify the run though. I started from home so that I was on the LOSP trail 90% of the run. I was on Island Cottage for about a mile. I also put on my Noxgear Tracer360 (NT360) vest. I set up a really nice and easy pace. It was a light rain but I was drenched by the time I was heading back. I saw a lady runner about a mile from the end. I yelled out "I'm glad I'm not the only one!". I hope she chuckled. I went straight downstairs to the laundry room when I got home to strip and hang up my wet clothes. My splits were: 8:33, 8:30, 8:28, 8:32, 8:21, 8:24 and 8:04 over the last 0.15 mile. My darling wife, Christine, made an excellent mug of hot chocolate along with Lloyd's ribs ... mmm!

Friday, 11/2/2018: 5762 steps during the day, rest day.

Saturday, 11/3/2018: 11165 steps during the day, 2 runs of 1.26 and 3.12 miles, 39F, 93% RH, 14 mph WNW wind, wind chill 32F, overcast with light rain.

Today's race was my fourth Grocery Run 5K (2014 - 21:13, 2015 - 22:06 and 2017 - 21:54). This was my 9th out of the 11 2018 Rochester Runner of the Year series races so far. I have missed the Oak Tree Half in September (hate the course) and the Finish Strong 15K (day before Empire State Half) in October. The last 2018 RROY race is the Race with Grace 10K on Thanksgiving.

I was up with my alarm at 5:40 AM. I puttered around a bit while I ate my usual pre-race bowl of cereal and banana. I looked at the temperature ... 41F at 6:30 AM. It was as dark as pitch ... so I didn't see that it raining. I decided to wear: shorts, my red Finish Strong 15K long sleeve tech. I put on my running pants and Brooks jacket for warmth before I left around 6:50 AM. I was parked at the Rochester Museum and Science Center at 7:15 AM in plenty of time for the 8:15 AM start. The race started and ended in front the Third Presbyterian Church on East Ave. I picked up my bib and latest favorite cotton race t-shirt and walked back to the 2014 Cruze. I decided that it was too cold ... so I put on a short sleeve tech shirt, ditched my Brooks jacket and left my running pants on. I wore my heavy running gloves, Brooks beanie and carried my Nathan SpeedDraw flask of water. I went out for a really nice and easy warm up run of 1.26 miles at 9:09 pace, link here. I needed to get used to the conditions ... it was colder than I thought it was going to be but I adapted.

I got close to the start line since I knew that some of the people that were coming out of the church would pile in front rather than head to the back. And ... we were off! I got up to race pace quickly. The run down East Ave was fast. A young guy who was barefoot wearing shorts and a short sleeve t-shirt passed me a 1/2 mile in. Mile 1 on Oliver St (between East Ave and University Ave) passed in 7:08. Then ... we headed back on University Ave and felt the wind. It slowed me down but I just sucked it up and kept on running. I passed barefoot guy at mile 2, 7:27 pace. Mile 3 sucked. I knew I was slowing down but I kept on running, 7:36 pace. I picked up the pace and ran the last 0.12 mile in 6:25. I was surprised to see the clock below 23 when I approached the finish. And ... and done in 22:55 according to my Garmin ... 22:52 officially ... fastest 5K of 2018!

post race selfie

The Grocery Run 5K does have good post race food ... cookies, donuts, pastries, bagels, chocolate milk and a selection of hot food (mac-n-cheese, beans and pirogies. So ... you can definitely eat more calories than you expended. I think I did since I ate four cookies, two pieces of pastry, two donuts and 2 chocolate milks. I checked the results. I was 90th out of 923, link here. I was 2nd out of 21 in my M 60-64 age group, link here. A lot of people didn't show up to the race since 1192 were registered at runsignup.com and that doesn't count people who registered on the day of the race.

The Mendon Trail Run was also being held out at Mendon Ponds Park (MPP). The 50K started at 8 AM and the 10K, 20K, 30K started at 9:30 AM. I have done the double where I ran the Grocery Run 5K and then headed straight out to MPP and run either the 20K (in 2015) or 30K (in 2014). Today I just ran the Grocery Run 5K. Meanwhile ... 80 runners finished the 10K, 72 runners finished the 20K, 31 runners finished the 30K and 47 runners finished the 50K, results here.

Sunday, 10/21/2018 to Saturday, 10/27/2018

I ran 4 times this week: 36.61 miles.
I took 87,662 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack. I haven't worn it lately though.

Sunday, 11/21/2018: 16919 steps during the day, 11.06 miles, 1:31:59, 8:19 pace, 36F, 64% RH, 13 mph NW wind, wind chill 28F, overcast.

I was up with the alarm at 6:20 AM. I puttered around a bit while I started a load of laundry and ate my usual pre-run bowl of cereal and banana. It was cold and windy ... so even it was still October I dug into my box of winter running gear. I wore my CW-X tights, two long tech shirts (heather red 2018 Rochester Half and red Finish Strong), heavy running gloves, Brooks beanie and GRTC neck gaiter. I stepped outside and when the wind hit me ... I didn't think I was overdressed (maybe a smidge). The west wind was quite biting as I set up a nice and easy pace. I decided to head out to Lowden Point Rd and back which I knew was 11 miles. I doubted my sanity all the way out there. It would have been so easy to just stay inside and sip coffee ... I need to get to 100 miles for the month and long runs don't get done by themselves. I felt better when I turned and headed back with the wind at my back. Still ... I was happy to be done when I got done. My splits were: 8:22, 8:28, 8:15, 8:36, 8:28, 8:22, 8:18, 8:14, 8:10, 8:15 and 8:04.

The inaugural ROCtoberfest 5K with 645 finishers was held in Genesee Valley Park, results here. The Rochester Running Company helped GRTC celebrate their 60th birthday with a party after their Saturday morning run attended by about 100 runners.

The Buffalo Bills laid an egg again against the Indianapolis Colts, 37-5, link here, to fall to 2-5 on the season. The latest QB (the 3rd in 2018), Anderson, was rusty but the defense didn't show up either. Next up is a Monday night home game against the New England Patriots (Pats favored by 14). My prediction? Chalk up another L as Brady (28-3 as Patriot QB versus the Bills) loves to carve up the Bills.

Monday, 10/22/2018: 5964 steps during the day, rest day.

Tuesday, 10/23/2018: 19314 steps during the day, 8.15 miles, 1:08:56, 8:27 pace, 52F, 71% RH, 12 mph WNW wind, overcast with sprinkles.

Well ... putting in the miles to get to my monthly goal of 100 miles. I have a 2 year streak going and don't want to break it. It looks like I will get there on the last run of the month. I was a bit gimpy due to my left calf early in the month and rested it before the Empire State Half.

So ... I got out there from Greece Arcadia High School. The weather was a bit sunny when I got there just 5 PM but the clouds rolled in and I got sprinkled on for most of the run. The wind was definitely chilly. I had light running gloves on but I wished I had my Brooks beanie on instead of a hat. My ears were a bit chilly! I set up a nice and steady pace and let the run happen. I think I will need more reflectivity and lights next week. My splits were: 8:28, 8:38, 8:35, 8:13, 8:11, 8:17, 8:40, 8:32 and 8:46 over the last 0.15 mile.

Wednesday, 10/24/2018: 6712 steps during the day, rest day.

Thursday, 10/25/2018: 17040 steps during the day, 8.15 miles, 1:07:10: 8:14 pace, 43F, 56% RH, 8 mph NNW wind, wind chill 39F, overcast.

More miles. I dressed for the conditions: shorts, a long (heather red 2018 Rochester Half) and short (black 2018 Empire State Half) sleeve tech, head band (to get my ears warm) and heavy running gloves. I was comfy but not too hot. I set up a nice pace and let the run happen. My splits were: 8:19. 8:14. 8:19, 8:09, 8:08, 8:10, 8:19, 8:20 and 8:00 over the last 0.15 mile.

Friday, 10/26/2018: 7140 steps during the day, rest day.

Saturday, 10/27/2018: 14573 steps during the day, 9.25 miles, 1:17:14, 8:21 pace, 39F, 93% RH, 7 mph E wind, wind chill 35F, overcast.

Today was my annual Kelly's Donut Run. It's a friendly run loosely organized by the Bagel Bunch, Facebook group page here, on two weekends in late October. A long run followed by donuts and coffee go so well together! Yes, it was dark and a bit damp but I was up with my alarm at 5:50 AM. The forecast was for lots of rain later in the day but there were only a few sprinkles so far. I puttered around while I ate my usual pre-run bowl of cereal and banana. It was about 40F so I wore my CW-X tights, long sleeve tech (red Finish Strong), short sleeve tech (black 2018 Empire State Half), Darn Tough socks and Brooks beanie. I got to Kelly's out in Hilton around 7:25 AM. There were about 20 runners when everyone got there. We set out at 7:31 AM. I ran with the lead group of 4 for a mile before they slowly pulled away. We stopped to regroup about for about 5 minutes at mile 5 before we continued onward. I ran the rest of the way with Christine Antonini. I know I ran a bit faster than she wanted to but I wanted someone to run with. The route I chose was only 8 miles so she suggested that we run a 3/4 mile loop that ran by her house on Carne Marie Lane. I wanted 10 miles but I settle for 9>25 mile. My splits were: 8:23, 8:07, 8:04, 7:55, 8:03, 8:19, 8:45, 8:35, 8:40 and 9:16 over the last 0.25 mile. I changed my wet upper clothes for a dry long sleeve tech and my Brooks jacket before I went to buy 6 fresh (and warm) donuts (3 cinnamon and 3 powdered) and coffee. We all sat around and talked by the fire for a bit. Two of the cinnamon donuts disappeared before I left to head home. My lovely wife, Christine, and I ate the rest and drank coffee. It was a fine and relaxing rest of the morning.

Meanwhile, the Pumpkins in the Park 5K was held over by Fleet Feet Armory. I ran this race in 2010 - 22:12, 2011 - 21:51, 2012 - 22:46 and 2013 - 22:10. The results of the 238 who finished in 2018, here. Some Rochester runners ran in the Cape Cod Half Marathon, results here.

Sunday, 10/14/2018 to Saturday, 10/20/2018 - Empire State Half & Scare Brain Cancer Away 5K

I ran 5 times this week: 28.92 miles.
I took 74,635 steps this week according to my Pebble 2 HR smart watch.
Common abbreviation: OMEP is Orange Mud Endurance Pack

Sunday, 10/14/2018: 20167 steps during the day, 13.23 miles, 1:46:18, 8:07 pace, 48F, 81% RH, 5 mph S wind, partly sunny.

Today's race was the Empire State Half, my 33rd road half marathon. I ran the Empire State Marathon last year in 4:28:21. It was a miserable experience since it was 74F at race start. I was signed up for the same race this year but I paid $15.25 to drop down to the Half 5 days ago. My training had been a struggle with three 18 mile runs and I had a severe pain in my left calf when I ran the Rochester Half last month on 9/23. I was a little bummed and dejected about not running the Full but I got over it and looked forward to running the Half. A half marathon is more in my wheelhouse.

I was up at 5:11 AM ... time to rise and shine. I got out of bed around 5:45 AM. My darling wife, Christine, was soon up. We both got ready quietly and efficiently. I brewed the coffee for her and had my usual pre-race bowl of cereal and banana. The temp was in the low 40s so I packed the usual: shorts, last year's Empire State Marathon long sleeve tech and all my electronics (Garmin, MP3 player and earbud. I brought my OMEP, a flask of Hammer Gel and some ice in a small cooler to put in the OMEP before the start. I decided to wear my running pants and Brooks jacket for warmth until just before the race. We were on the road for NBT Stadium around 6:50 AM. We did have to stop sharply for a buck by the side of the road on Lake Shore Blvd near Culver Rd. He ambled across the road unharmed and we drove onward. I liked taking this route because it's the shortest way to get to I-590S but it does take you by areas where deer cross the road early in the morning. We stopped at the Port Byron Thruway rest area for a bathroom break. I also broke down and had an Egg McMuffin from McDonald's ... which turned out to be a good thing because I didn't get hungry later.

I knew about the road closures around the race so I exited I-690E at Hiawatha Blvd and got to NBT Stadium with no fuss. We parked around 8:40 AM in plenty of time for the 9:30 AM start. I didn't take any warm up. I stripped out of my pants and jacket before I kissed Christine goodbye.

Before ...

I asked her to met me at the finish line around 11:15 AM (1:45 from the start time). I meandered to the start behind home plate inside the stadium. We had a mass start at 8 AM outside the stadium last year. I liked the separate starts this year (8 AM for the marathon, 9:30 AM for the half and 10 AM for the 10K). I had a bit of trouble getting my MP3 player and earbud up and running but I was all set by the time the Star Spangled Banner was just about over.

And .... we were off! The course was simple .. just an out with a little loop at the end and then back. Easy-peasy. I tried to set up a nice and steady pace. I wanted to just get this half marathon done. I was running well so I tweaked my pace up a bit as we ran down 370 to the Onondaga Lake Park. The 5K split was 24:34, 7:55 pace. The temp and weather was perfect ... around 46F to 55F with partly sunny skies. Today was one of those days where everything felt great! I just kept on running.

9:54:20

10:13:33

I saw the lead half marathon runners coming back at me at mile 6 or so. Soon I was on my way back too. I settled in behind a lady who rocked a maple leaf tech shirt with 21.1 inside it ... obviously a runner from Canada. The 10 mile split was 1:20:38, 8:04 pace. I was a bit ahead of her until I slowed in mile 11 and 12. I took a cup of Gatorade at the last three aid stations. I forgot to take any gulps of Hammer Gel. My thighs started to ache around mile 9 so I slowed a bit as I ran back down 370 before I picked it up on the streets to the stadium during mile 13. I could see the stadium ... around to the front ... past the old finish in front ... into the stadium on the left field side ... I saw Christine standing in the bleachers ... we high fived ... and done in 1:46:18 according to my Garmin ... nice! I grabbed a mini bagel and a banana. Christine made her way over and gave me a kiss after I collected myself.

After ...

We walked up ... painfully for me ... to the stadium concourse. I met up with Prem Kumar who had run the marathon. He told me that he had been running 7:30 pace until mile 19 before he slowed. He still ran a 3:26:08 for first place in his M 40-44 age group. He has run 5 half marathons and 3 marathons in the past 8 weeks! He left quickly and ran the Wendell Hercules Running with Angels 5K in 28:31 with his 11 year old son, Ravi, back in Henrietta at 1 PM. Prem is quite the runner! I missed seeing Andy Ciaio. He had run the marathon in 3:45:38 and placed 3rd in the M 50-99 age group. I also missed Tim Hawkins. He ran his 65th half marathon in 2:38:25.

I finished in 1:46:10 chip time, 1:46:19 gun time, 8:07 pace, according to the results. I was 71st out of 470, 8th out of 64 in the M 50-99 age group, link here. There were 174 finishers in the marathon, link here. There were 280 finishers in the 10K, link here. Yeah ... I will email the race director about the lack of 50-54, 55-59, 60-64, 65-69 and 70+ age groups. I am pretty sure that a lot of other runners will do the same. Anyway ... my splits were: 7:59, 7:52, 7:52, 7:56, 7:59, 7:54, 7:59, 8:02, 8:01, 8:13, 8:22, 8:28, 7:56 and 7:45 over the last 0.23 mile. The Relive link to the Empire State Half is here.

So ... I was pretty pleased with my effort. The temp and weather were excellent for running. The course was pancake flat with 40 feet of elevation change. I didn't have any moments of "woe is me" and stayed positive. The result was my fastest half marathon of 2018. One might say that running the Rochester Half in 1:47:28 with 629 feet of elevation change was a better effort ... but time is what I remember.

We left fairly quickly. The loudspeakers blaring out the runners as they came in was pretty loud and I could tell that it was bothering Christine. We stopped at the Blue Ribbon Smoke House & Restaurant in Phelps on the way back. I had the Breakfast Sampler (pancake, scrambled egg and bacon). It was just enough to fill me up but overfill me.

I learned on Facebook that the Making Strides Breast Cancer Walk in Rochester had over 10,000 walkers, link here. Steve and Kimberly Levitsky were down in Louisville KY and became Ironmen. Steve finished in 13:51:46. Kimberly finished in 15:13:38. She had trouble with the bike (2 flats and riding in on the rim to beat the cutoff by 10 minutes) and the run (beat the run turnaround cutoff by 3 minutes and the run cutoff by 4 minutes). They both conquered the course and the conditions (cold mist and temp in the low 40s)!

The Buffalo Bills continued not to impress. Game 6 was down in Houston versus the Texans. The starting QB, Josh Allen, was knocked with an elbow injury. Well ... they put in Peterman in and it looked OK for a while. The game was tied 13-13. Well ... he threw ... wait for it ... a pick 6 and then another INT. The Bills lost 20-13 to fall to 2-4, link here.

Monday, 10/15/2018: 1919 steps during the day, rest day.

I had the good sense to use Monday as a floating holiday. I lounged around with my darling wife, Christine, all day. She headed out to Polish Me Up to get her nails touched up.

Big Apple Red ... Ding! Ding! Chicken Dinner! We have a winning nail color!

She left me instructions on how to start making lasagna. I was nervous but her instructions seemed simple enough even for me. I browned the hamburger by putting it a pan and baking it at 350F. I checked it every 15 minutes and poured off the grease into a glass jar when necessary. An hour later the hamburger was browned and Christine was back. I started the water to boil and put in the lasagna strips. Then ... Christine took over. The end result was yummy!

I never knew that you could brown hamburger in an oven!

1/2 of the lasagna disappeared ... mmm!

Tuesday, 10/16/2018: 5405 steps during the day, rest day.

Today was ordinarily a run day but ... I decided to push my run to Wednesday. I felt that Christine and I needed some more time lounging around.

Wednesday, 10/17/2018: 12589 steps during the day, 5.15 miles, 43:21, 8:24 pace, 45F, 70% RH, 13 mph WNW wind, wind chill 39F, overcast with a bit of graupel.

I simply had to run tonight. It was cold and windy but ... I had to run. Luckily I had some extra clothes in my running bag. It was in the low 40s. I started with shorts and a long sleeve tech. I added another short sleeve tech, light running gloves and an ear warmer (open at the top) when I got out of the 2014 Cruze and felt the wind.. I was still a bit cold because the west wind had a bunch of bite to it. A month from now I will be used to it but not tonight. I set up a nice and steady pace. My thighs were a bit tight so I cut the run to 5 miles. I even had a bit of graupel (frozen rain pellets) fall on my head at mile 3 for a few hundred yards. My splits were: 8:19, 8:37, 8:33, 8:14, 8:11 and 7:53 over the last 0.15 mile. You can definitely tell at miles 4 and 5 that I turned and ran east or south!

Thursday, 10/18/2018: 18244 steps during the day, 8.15 miles, 1:07:45, 8:19 pace, 45F, 53% RH, 13 mph W wind, wind chill 39F, partly cloudy.

Back to my "Run on Thursdays" schedule. I got out just after 5 PM from Greece Arcadia High School like usual. I wore the same clothing as last night ... it seemed not as cold or maybe I just got used to it. I may have to pack my NoxGear Tracer360 next week. I do like to be seen when I run. It is getting darker and darker by the time I get done. Anyway ... I set a nice and steady pace and got a 8 mile run done. My splits were: 8:12, 8:34, 8:25, 8:06, 8:13, 8:08, 8:22, 8:26, and 8:43 over the last 0.15 mile. Boom ... done!

Friday, 10/19/2018: 5086 steps during the day, rest day.

Saturday, 10/20/2018: 11225 steps during the day, 2 runs of 2.25 and 3.14 miles, 50F, 87% RH, 7 mph W wind, wind chill 48F, sunny.

Today's race was my 4th Scare Brain Cancer Away 5K (2014 - 21:06, 2015 - 21:08 and 2016 - 21:46). I have also run Karknocker 5K (2012 - 20:18, 2014 - 21:23, 2015 - 21:56 and 2017 - 22:35) which uses the same course out in East Rochester. It's a nice course: flat and fast. The 20:18 in 2012 was my second fastest lifetime 5K.

I was awake at 6 AM. I had a fitful night of sleep. I had the wind last night. I got out of bed around 6:30 AM. I puttered around but I did my usual ... had my pre-race bowl of cereal and banana and got dressed for the conditions. It was around 50F so I wore shorts for my bottom and a long sleeve tech, short sleeve tech combo. I wore my Brooks jacket, beanie and gloves for warmth ... a bit of overkill. I kissed Christine goodbye and hit the road.

The drive to East Rochester High School took 22 minutes and I was there exactly at 8 AM in plenty of time for the 9 AM start. I ditched my Brooks jacket after I got my bib and latest favorite shirt. I got out for an easy, slow and somewhat long warm up run of 2.25 miles at 9:18 pace, link here. I was a bit overheated so I took off my short sleeve tech and Brooks beanie.

I met up with Andy Ciaio and his wife, Laura, at the start line before the race. Andy and I mentioned to each other that our PR times were behind us. I told him I would be happy to break 23. There were over 1000 runners signed up so it was a bit clustered. And ... we were off! The first 100 yards were a bit crowded and I got up to race pace OK. I remember seeing a few good costumes ... a woman dressed as Batgirl and another dressed as Wonder Woman.

What can I say about a 5K? This race had LED timers at miles 1, 2 and 3. I remember mile 1 was 7:14 and mile 3 was 22:00 when I ran by. I tried to pick up the pace a bit in mile 2 (didn't) and mile 3 (did). I sprinted to the finish and crossed just before 23 ... done! I had a couple cups of water and then went inside to the one of the best post race meals in Rochester. I had a slice of breakfast pizza, a Greek yogurt, a 2 inch slice of ham sub (with a nice selection of condiments to choose from) and chips ... mmm! Andy told me that I placed 2nd in my 60-64 age group. He finished 3rd in his 50-54 age group. I stuck around a long while for the awards and got a unique but generic medal. But ... it's a chance to cheer for fellow runners who get out there and get it done.

Obligatory SBCA 5K post race pic wearing my 2017 Empire State Full long sleeve tech

One of the best post race spreads after a 5K along with a free water bottle. There was a BBQ mini bun with my name on it outside too!

SBCA 5K bling

Officially, I finished in 22:57. I was 70th out of 1149, link here. I was 2nd out of 33 in my M 60-64 age group, link here. My splits were: 7:20, 7:36, 7:05 and 6:45. The Relive link to my Scare Brain Cancer Away 5K is here.

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!!!