Highland Hospital Lilac 10k

Beginning in my traditional position toward the middle-back of the pack. (5/17/15)

Weather: Mostly Cloudy, 66°F, 65% Humidity, Wind: From NW @ 1 mph; feels like 66°F.
Route: Highland Hospital Rochester Lilac Run (10k)
Time (Pace): 48:10 (7:45 min/mile)

Pre-Race Observations: After finishing the Flower City Half Marathon a few weeks ago, I began searching for another goal run. While the Lilac 10k is not "it," I did sign up for the 6+ miler this past week due to its proximity to my home (I can easily jog/walk the mile each way) and the distance. I am beginning to build longer back-to-back weekend runs, in addition to adding a day (now 5 of seven days rather than 4 of 7), so with my familiarity with the course, it seemed like a no-brainer. Having competed in this particular road race previously, the most recent effort was in 2008, there was a much smaller likelihood that there would be any surprises.

The out-and-back course, which starts and ends in beautiful Highland Park, has a number of challenging elements to it's layout, the most interstate being a number inclines including an uphill finish. The start of the 10k starts immediately follows the conclusion of a 5k, so there are sure to be many folks there to run as well as "sort of" run--just which group I will fall into on this day is yet to be determined. Given my 1:50.31 (8:26 min/mile) half three weeks ago, and that this will be my longest run by about 2 miles since then, I am shooting for a 54 minute finish time.

Post-race Reflections: Things went much better than I had anticipated. A tribute to the number of participants in the race (and just how far back in the start I was), my chip time was exactly 1 minute "faster" than the gun time! I completed the 6.2 mile run in 48:10, nearly 7 minutes faster than I had hoped.

My son and I walked to and from the race together and perhaps that helped my "warm-up" prior to the start. We arrived on site about 5 minutes before the gun, so there was not much waiting around other then to put my running shoes on (I walked to the course in my CROCS, naturally) and weave my way to the middle of the pack. The weather was very nice and the sky was cloud-free in contrast to the forecast, and things did get a little steamy once the course went outside the park area as we ran in direct sun for about 4 of the 6.2 miles. Once again, the community did a fantastic job cheering on all participants and the volunteers and police who managed the course (which went through some "busy" areas) were incredibly supportive and attentive. I did a much better job pacing myself with other runners during all phases of the run, which resulted in a stronger (though spent) finish than in my recent road races. The race also reminded me of how much fun running a well-organized 10k can be: it's a manageable distance that offers challenges but is less inclined to leave you physically or mentally beat-up.

I am glad I signed up for today as I left it feeling more like a "runner" than a slug ( and a part of this self-satisfaction was having my son there cheering me on); an important sense to have as I continue easing myself back into a running lifestyle.

Oneonta at 2015 Outdoor SUNYACs

First dusk lap of many for the Men's 10k race. (5/1/15)

This past Friday and Saturday the SUNYAC league Track & Field Championship were held at my undergraduate alma mater, SUNY Brockport (which in recent years has been rebranded as "The College at Brockport"). Despite it being a personal homecoming of sorts, I attended both days to root for the college my son competes for, SUNY Oneonta. (Truth is, I rooted for a number of student-athletes from Brockport and others as well given my past relationships with them as a local high school coach.) While SUNY Oneonta came in as the defending champions, victory this year was not assured, or meant to be, but that did not keep the student-athletes from giving their best and some of them from earning their way onto the podium.

Friday evening's events consisted primarily of preliminary heats which would lead to Saturday's finals. The last race of the evincing however was the Men's 10k which my son and his roommates were competing in. It was a beautiful evening for a race and by the 7:30 p.m. start time, the sun had just set behind the bleachers along the final 100 meters.

Women's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Women's 400 meter Intermediate Hurdle preliminaries. (5/115)

Men's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Men's 400 meter Intermediate Hurdle preliminaries. (5/1/15)

Oneonta prepares for the final race of the night, the Men's 10k. (5/1/15)

Tight pack at first 200 meters of a lo-o-o-o-ong track race. (5/1/15)

Oneonta's Charles Remillard moves up to the front. (5/1/15)

Oneonta's JP Scott continues working with two laps left. (5/1/15)

Oneonta's Anthony Lupia and Charles Remillard battle down the final lap. (5/1/15)

Oneonta's David Busby finishes strong.(5/1/15)

Remillard, Lupia and Busby  earn sports on the podium following a rigorous 10k race. (5/1/15)

The second day of competition featured the majority of finals for distances ranging from 100 meter dash to the 5k. Because of Free Comic Book Day festivities at my local comic shop, I came in time for the 800 meter race, but came primary for the 5k.

A beautiful afternoon at the College at Brockport track. (5/2/15)

Oneonta's coach cheers on athletes. (5/2/15)

Better conditions could not have been ordered. (5/2/15)

Women's 5k. (5/2/15)

Oneonta's JP Scott warms-up prior to 5k. (5/2/15)

Competitors at the start of the 5k. (5/2/15)

And they're off... (5/2/15)

Oneonta's Anthony Lupia and JP Scott after the second lap of the 5k. (5/2/15)

Oneonta's Scott, Remillard, and Miek Didas. (5/2/15)

Here they come. (5/2/15)

Oneonta's Remillard completes an impressive double following up 10k win with 5k! (5/2/15)

Oneonta's Lupia also doubles back to the podium position. (5/2/15)

Must be the sweatband! (5/2/15)

Oneonta's Remillard works hard to earn more team points. (5/2/15)

Oneonta's Didas pushing hard for the podium with competitors immediately behind him. (5/2/15)

Many solid performances and solid efforts at the two day SUNYAC championships on the part of the Oneonta Men's and Women's squads. For some, they'r end-of-season drive continues to a higher level of regional competition, while others will prepare to move on, gradate or give it another go next season: great job all!

The Training Two Weeks That Were... 9/28-10/4 10/11

Here is what has gone down over the past two weeks:

Sunday, 10/4: 4.9 miles @ 7:58 min/mile pace
Monday, 10/5 thru Saturday, 10/10: Nuttin'
Sunday, 10/11: 4.8 miles @ 8:05 min/mile pace

TOTAL MILEAGE (for the month): 9.7 miles
Weigh-In*: 197.0 (+6.5 lbs. from two weeks ago) [* @ 9:30 a.m. on 1/10/09]

As my most recent attempts at training have floundered without a sens of purpose, I have decide to begin a new training plan which will prepare me to compete in a 10k. (When I finish the race, it will also guarantee my having earned a "100 miles Raced" patch from the local running group to which I belong, and will be my fourth such patch in a row.)

The plan I have opted for the the FIRST 10k Training Plan. I have successfully completed two FIRST plans in the past (one for the marathon and one for an ultra), and given the three days-a-week required, my hope is that this will fit neatly into my hectic schedule and allow me to ease back into some more moderate distances. I will, however, be adjusting the plan slightly, as I am not going to "wait" twelve weeks to run a 10k. These may seem to defeat the purpose of following a plan, but at some point my muscle-fitness memory will kick in and my improvement will proportionally "jump" forward, right?

Given all these variable, it only makes sense that my "target race," be not exactly a 10k, but rather a 5 mile run, and one I've done previously: The Southeast YMCA 26th Annual Turkey Classic.

At least, that's the plan as it stands this evening...

Breathe in, breathe out… YOU AND I ARE ALIVE!

Rochester Marathon Leg 3

Run: 13 miles total (6 miles in :39:20, followed by 7 miles) 1:32:00 min. @ 8:45 a.m.

Pace: 6:33 min./per mile avg. (race), 7:35 min./per mile avg. (easy)
Weather: Partly Cloudy, 53°F
Course: Rochester Marathon Leg 3: from Embankment Park to Clinton at the Erie Canal, out and back.

Pre-Race Observations: Rolling out of bed this morning at 4:50 a.m. (about ten minutes before my alarm was set to go off) with a stuffy nose, dry mouth, and slight headache, I was glad to have about an hour to pull it together. Following my pre-run rituals of a warm shower, a check of the on-line weather report, two cups o’ joe and a bowl of Irish oats, I felt as ready as I’m ever going to be to make my way into the very dark morning and meet my team for today’s Rochester Marathon Relay.

Post-Run Reflections: What a great morning! Despite my own bad health, a concern which was more than compensated for by my teammates, we ran very well combing for a time of less that three hours! When I started and finished my leg we were in second place overall and finished in (I think) third place, although I thought we were closer to fourth or fifth. As it turned out, my comrades were very well prepared for this morning’s run and though the four of us were running as an “Open Division” Team, it was a most excellent experience being part of the larger GRTC collection of teams.

So, while I did PR at the odd distance of six miles flat with a time of 39:20, I also continued on to complete an additional seven miles, thereby completing the entire marathon course, in 1:32:00. There is nothing like coming down the finish of one’s hometown marathon, and despite my not having running the marathon, I still get jazzed by pushing myself to finish strong… and hearing my name called out is pretty sweet, too!

Breathe in, breathe out... YOU AND I ARE ALIVE!

2007 Furry Scurry 10k Road Race

Weather Report: Partly Sunny, 68°F, 81% Humidity, Winds: From WSW @ 4 mph; feels like 70°F.

Run: 6.2 miles in :42:48 min. @ 8:00 a.m.
Pace: 6:54 min./per mile avg.

Pre-Race Observations: This morning's run is a benefit for the Verona Street Animal Society, a local organization dedicated to "providing the resources necessary to enable Rochester Animal Services to more effectively serve the public’s animal care and control, pet sterilization, and pet adoption interests and, in cooperation with the City of Rochester, to support the mission of Rochester Animal Services." This is a great cause which, as I've mentioned previously, makes registering and participating all the more rewarding.

The race is unique in that, as well as being a 10k run, there is also an opportunity for those not interested in running, to bring their dogs for a walk along a one-mile course. This morning, as I am huffing and puffing along 6.2 miles, Anne and the boys are going to take our English Springer Spaniel, Gracie, for a walk through our River City streets.

Once again, I've also broken with another previously held personal "tradition" by wearing the ace t-shirt during the race! This one has a "kewl" logo (see to the right above) and I somehow felt that I would be supporting the cause more fully supporting the cause by sporting the t-shirt during the run. (Yes, I do give these seemingly meaningless dress decisions way too much thought!)

Post-Run Reflections: As you can tell from the (mildly disgusting and sweaty) pictures, I opted at the last moment to have my son wear the t-shirt as I ran the race. Following my warm-up, the temperature dictated that only the wicking shirt was necessary. (You know, "cotton kills!") The inaugural event was well planned with quite a bit of post-race vittles for everyone (dogs, too!), of which there were quite a few, including our pup.

The race started in between the two largest of the downtown Kodak office buildings. The pic that follows is one that I should print and tape to the refrigerator as I look to weigh about 250 lbs.!


There appeared to be nearly one hundred or so folks registered to run the 10k and about half as many who, like my wife and kids, would be walking their dog in a 1 mile loop.


I felt that I ran a very smart race, pacing myself over the first four miles with two other athletes whom I've observed run well in the past. The course took us down through the city and out along the southern section of the Genesee River Trail Path before turning back. I pulled away at about mile four and at this point thought I might have a shot at a PR, or maybe even breaking 42 minutes. It was not to be...

I ended up placing twentieth out of the 184 finishers and second overall in my age group (M 35-39). For my efforts, I was awarded a $40 dollar gift certificate to our local FleetFeet store, one of the race's excellent collection of sponsors... HUZZAH!

In the final analysis, a great time was had by all, and it is a certainty that Gracie will sleep for the next two days!

Breathe in, breathe out... YOU AND I ARE ALIVE!

28th MedVed Lilac 10k

Run: 6.2 miles in :42:24 @ 9:00 a.m.
Pace: :06:50 min. per mile

Weather Report: Light Drizzle, 55°F, 83% Humidity, Winds: From WSW @ 8 mph; feels like 55°F.

Pre-Race Observations: I began yesterday trying to determine the best way to get to this morning's race. The Lilac 10k begins and ends at Highland Park which is only slightly over one mile from our home. The Lilac 10k also happens to be one one of the most highly attended races in the area, by virtue of the fact that it is tied into an internationally recognized flower festival, the Monroe County Lilac Festival. In addition to the fact that the race is a Rochester Runner of the Year Race, meaning that it will typically attract some of the best runners in the Northeast. While these are both fun facts, they don't necessarily apply to me... I'm just here to have fun!

This run will represent my first at this distance (10k/6.2 miles) in a few months after quite a few 5ks. My current PR at the distance is around :42:16 (from December!), so matching (or exceeding) this feels like an appropriate personal goal for today.

Post-Race Reflections: After riding my bicycle to the Highland Park Conservatory, I made my way past the numerous varieties of lilacs to the race start where I had the chance to re-connect with some of my fellow footracers. It was great to see so many folks finishing the 5k Family Fun Run which had started at 8:00 a.m., and so many people preparing to run the 10k in advance of it's 9 0'clock start.

In the end, I nearly matched my previous PR of :42:16, and had I pushed myself a little more, I probably could have shaved at least a few seconds off! A beautiful day for a run and a satisfying time... HUZZAH!

Breathe in, breathe out... YOU AND I ARE ALIVE!