Sunday 3/30/2025 to Saturday, 4/5/2025 --- IN PROGRESS

I walked 2 times this week, 3.30 miles.

I ran 3 times this week, 11.95 miles.

I took steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1740 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/30/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.35 miles, 37:24, 8:35 pace, 128/146 avg/max HR, 160/168 avg/max cadence, 37F, 93% RH, 5 mph SE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 218.24 miles

Well ... it's Spring ... so I wore shorts and the usual running gear for a run around 40F. It's my way of saying ... "Hey, warm up already!". I needed 3.29 miles to get over 100 miles for March so I headed out on my "Out to Dewey Ave and around" route. I set up my usual nice and easy pace like many times before ... boom ... done! My splits were 8:45, 8:34, 8:38, 8:31 and 8:17 over the last 0.35 mile.

Monday, 3/31/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 39:30, 8:52 pace, 130/141 avg/max HR, 158 avg cadence, 57F, 77% RH, 30 mph W wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 222.69 miles

I took a 1/2 day off from Ricoh since I still have vacation to take before April 1st. It had warmed up overnight to around 63 but it had turned windy and it was already going back down by the time I got home. I got out in my shorts and a long sleeve tech for a windy run on my "Out by the pier and around" route. The wind was a bit difficult to run into ... trust me. I did walk a bit when it was a bit fierce in my face. My splits were 8:53, 8:36, 8:43, 9:33 and 8:18 over the last 0.45 mile.

Tuesday, 4/1/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:47, 13:48 pace, 86/97 avg/max HR, 119/130 avg/max cadence, 34F, 59% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 563.61 miles

It cooled down 23F so it was back to tights, 3 shirts, Brooks beanie and mittens for this walk on my usual "Out to Ling Rd" route. Why a walk? Well ... my right knee and right Achilles heel were a bit cranky. They both warmed up a bit but probably appreciated just a walk today. My splits were 14:01 and 13:29 over the last 0.65 mile.

Wednesday, 4/2/2025

steps, avg/max HR, pounds, floors climbd

Run: 3.15 miles, 28:03, 8:54 pace, 125/136 avg/max HR, 157/168 avg/max cadence, 30F, 47% RH, 9 mph E wind, wind chill 23F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 225.84 miles

I didn't sleep well so I really tried to go back to sleep after my Alexa alarm kicked up awake at 5:20 AM. I abandoned the thought of sleep at 5:45 AM and just lied in bed until about 6:45 AM ... but I knew that I would feel bad all day if I didn't get out and DO something. My right knee was a bit cranky and I thought about a walk ... but it was cold and I knew it would be a cold walk. So ... I told my right knee to suck it up and headed off at a really nice and easy pace on my "Out to Clematis St" route. My body knew to just "get it done" ... so I did. My splits were 9:12, 8:55, 8:42 and 7:55 over the last 0.15 mile.

Thursday, 4/3/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 23:00, 14:32 pace, 81/92 avg/max HR, 117/126 avg/max cadence, 57F, 77% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 227.49 miles

I wasn't motivated at all despite the warm up overnight to the mid 50s. My right knee was a bit cranky when I did emerge around 8:15 so I just did a rather achy walk on my "Out to Ling Rd" route. It was a bit windy. There is a lot of litter on the side of Greenleaf Rd towards the Lake Shore Country Club. My splits were 14:47 and 14:08 over the last 0.65 mile.

Sunday, 3/23/2025 to Saturday, 3/29/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 22.35 miles.

I took 57,439 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1733 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/23/2025

8575 steps, 42/140 avg/max HR, 173.2/172.1 pounds, 16 floors climbed

Run: 4.45 miles, 37:51, 8:30 pace, 132/145 avg/max HR, 161/170 avg/max cadence, 27F, 50% RH, 6 mph NW wind, wind chill 21F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 194.34 miles

Springs appears to have flown the coop for a while. It turned colder overnight. It was sunny but a chilly 27F when I stepped outside this morning. So ... it was back to tights and my usual winter running gear ... yet again. I struck up a nice and easy pace as I tried to warm up. I chose my "Out to Dewey Ave and around" pace. I usually run faster on this route and today was no exception. My splits were 8:30, 8:43, 8:28, 8:30 and 8:08 over the last 0.45 mile.

Monday, 3/24/2025

4283 steps, 42/104 avg/max HR, 173.6/173.3 pounds, 16 floors climbed

Walk: 1.65 miles, 22:16, 13:29 pace, 85/100 avg/max HR, 114 avg cadence, 46F, 49% RH, 35 mph W wind, wind chill 37F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 561.96 miles

I was a bit lazy today. I got out a walk on my usual "Out to Ling Rd" in between doing loads of laundry. It was warmer but very windy today. My splits were 13:50 and 12:55 over the last 0.65 mile.

Tuesday, 3/25/2025

11548 steps, 43/142 avg/max HR, 174.1/172.9 pounds, 17 floors climbed

Run: 4.45 miles, 41:00, 9:13 pace, 127/147 avg/max HR, 157/169 avg/max cadence, 36F, 69% RH, 15 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 198.79 miles

The pebble that crept into my left shoe ... the tea bag is for scale (I don't drink tea)

I got out for a bit of a cranky run on my usual "Out by the pier and around" route. Why cranky? Well ... I picked up a pebble in my left shoe that eventually worked its way down until it was under the ball of my feet ... so ouch! That definitely affected my pace. The left ear of my cheap bone conduction headphones went silent about halfway so I thought that they were broke and I would have to buy a new pair. Well ... it turned out that my phone app had somehow set the balance all the way to the right. Easily fixed. Oh well ... I survived. My splits were 9:20, 9:05, 9:12, 9:32 and 8:32 over the last 0.45 mile.

Wednesday, 3/26/205

8826 steps, 44/143 avg/max HR, 174.3/173.2 pounds, 14 floors climbed

Run: 4.45 miles, 38:00 estimated, 8:32 estimated pace, around 36F, mild wind, wind chill 32F, sunny.

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 203.24 miles

Well ... I totally forgot to press Start or I didn't press it good enougn on my Venu. I set off on my "Out to Dewey Ave and around" route nice and easy but really kicked it a notch when I got to Dewey Ave and then a bit more when I got to Greenleaf Rd. I didn't notice that anything was amiss until I circled in for my townhouse. Damn!!! I really thought that I ran about a 8:30 pace. Well ... I guess I will run this route again sometime when I actually press START!

I did a bit of binge watching off of Prime Video ... Andromeda Strain (1971) and War Games (1983) . I remember seeing War Games with my ex-wife way back before kids when we visited Arcadia National Park in Maine. The movie is a bit dated with ... 8" floppy drives!!!

Thursday, 3/27/2025

7000 steps, 46/96 avg/max HR, 172.7 pounds, 7 floors climbed

Walk: 1.65 miles, 22:00, 13:21 pace, 89/102 avg/max HR, 126/199 avg/max cadence, 25F, 74% RH, 6 mph WSW wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 204.89 miles

It was cold, almost calm and clear when I stepped outside. I wanted to run but my right knee ached a bit so I wisely chose a walk on my "Out to Ling Rd" route. I limped for a bit before my joints loosened up enough for me to get up to my usual brisk pace. My splits were 13:32 and 13:03 over the last 0.65 mile.

Friday, 3/28/2025

8344 steps, 43/144 avg/max HR, 173.8 pounds, 18 floors climbed

Run: 4.45 miles, 37:58, 8:32 pace, 131/146 avg/max HR, 159/179 avg/max cadence, 39F, 60% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 209.34 miles

I got for a quick run on my "Out to Dewey Ave and around" route. It was 39F so I decided to wear shorts and a short sleeve / Brooks 1/4 zip long sleeve pullover combo. I also wore my Zensah compression socks that I probably haven't worn in 10 years so there wasn't too much on my legs uncovered. My right knee ached a bit for the first mile but I ignored it. I thought I used the same effort as Wednesday when I DIDN'T press Start on my Venu. So ... there! My splits were 8:58, 8:32, 8:24, 8:29 and 7:56 over the last 0.45 mile.

Saturday, 3/29/2025

8863 steps, 43/135 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 4.55 miles, 39:13, 8:37 pace, A quick 8:37 pace, 127/139 avg/max HR, 161 avg cadence, 34F, 86% RH, 15 mph NE wind, wind chill 25F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 213.89 miles

It's Spring ... supposedly ... so I wore shorts, Zensah socks, the usual two tops, Brooks beanie and light running gloves. I regretted my clothing choices a bit when I ran into the wind. But I got out for a nice run on my "Out by the pier and around" route anyway. My splits were 8:39, 8:44, 8:48, 8:32 and 8:09 over the last 0.55 mile.

Sunday, 3/16/2025 to Saturday, 3/22/2025

I walked once this week, 1.65 miles.

I ran 6 times this week, 24.51 miles.

I took 56,858 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1726 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/16/2025

5775 steps, 44/141 avg/max HR, 172.7/171.9 pounds, 22 floors climbed

Run: 3.15 miles, 28:00, 8:53 pace, 123/148 avg/max HR, 158/170 avg/max cadence, 63F, 68% RH, 24 mph S wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 168.53 miles

It was warm and very windy when I got out for a wind-aided and wind-hindered run on my "Out to Stutson St Overlook" run. The wind tried to push me back at first for sure. My joints ached a bit at first too. But ... the wind did help me when I made the turn to head home. My splits were 9:33, 9:04, 8:13 and 8:04 over the last 0.15 mile.

Monday, 3/17/2025

7555 steps, 44/141 avg/max HR, 173.9/172.7 pounds, 15 floors climbed

Run: 3.15 miles, 27:13, 8:38 pace, 130/143 avg/max HR, 158/174 avg/max cadence, 37F, 52% RH, 8 mph NW wind, wind chill 32F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 171.68 miles

I slept in this morning. But ... a streak doesn't keep streaking until you get out and do it. So ... I got out for a run on my "Out to Dewey Ave" route on the LOSP Trail. I wore my 2 green bead strands that I got at the Runnin' of the Green 2 days ago since it was officially St Patrick's Day. There were 2 more small trees down in the same area almost to Dewey Ave. One of them was at thigh level. No worries on either time I had to get over them. My splits were 8:38, 8:57, 8:28 and 7:37 over the last 0.15 mile.

Tuesday, 3/18/2025

11455 steps, 42/136 avg/max HR, 171.9/171.0 pounds, 17 floors climbed

Run: 4.56 miles, 43:16, 9:38 pace, 121/142 avg/max HR, 150/169 avg/max cadence, 27F, 80% RH, 3 mph SW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 176.24 miles

Yes ... I groaned when Alexa told me at 5:20 AM that it was 31F with a projected high of 61F. Yes ... I did get out for a run on my "Out by the pier and around" route. But ... did I enjoy or even want to be out there? Hell, no! I just didn't have any mojo whatsoever. Maybe it was that I had just run 12 hours earlier or maybe that I was thinking that if I ran after work it would be a LOT warmer. My mind just didn't want to run so I cut in some walks so I could fiddle with my music app that had been stuck on one song by Bob Seger. I did get it back to shuffling songs which helped a little bit. My splits were 8:58, 9:05, 9:08, 11:15 and 8:42 over the last 0.56 mile.

Wednesday, 3/19/2025

8529 steps, 46/91 avg/max HR, 173.7 pounds, 6 floors climbed

Walk: 1.65 miles, 13:33 pace, 22:23, 86/98 avg/max HR, 122/188 avg/max cadence, 45F, 57% RH, 5 mph S wind, clear

Shoes: blue Brooks Launch GTS8 - 560.31 miles

A trail blast from Mess the Dress 10 years ago.

I decided to rest my cranky right heel that had ached yesterday by doing a brisk walk on my "Out to Ling Rd" route today. It was a bit warmer but I still wore my winter gear ... CW-X tights, 2 tops, Brooks beanie and light running gloves. My splits were 13:27 and 13:43 over the last 0.65 mile.

Thursday, 3/20/2025

9244 steps, 43/142 avg/max HR, 173.5/171.8 pounds, 14 floors climbed

Run: 5.15 miles, 44:46, 8:41 pace, 131/149 avg/max HR, 159/167 avg/max cadence, 57F, 63% RH, 5 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 181.39 miles

I had a vacation day from Ricoh so I slept in and got out around 8:15 AM. I chose my longer "Out to Island Cottage Rd" route. It was warmer so I just wore shorts and a long sleeve tech. No gloves and no hat! I set out at a nice and easy pace like usual. No worries on this simple out and back route. The 4 trees down on the LOSP Trail almost to Dewey Ave were gone without a trace. My splits were 8:56, 8:46, 8:44, 8:31, 8:36 and 7:57 over the last 0.15 mile.

Friday, 3/21/2025

6877 steps, 45/137 avg/max HR, 174.6/173.1 pounds, 16 floors climbed

Run: 4.05 miles, 35:50, 8:51 pace, 127/142 avg/max HR, 158/169 avg/max cadence, 39F, 48% RH, 10 mph NW wind, wind chill 33F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 185.44 miles

I had another vacation day from Ricoh so I slept in even longer and got out after lunch. My darling wife, Christine, was out getting her hair dyed. I set up a nice and easy pace like usual. I stopped by the USPS and mail my latest dvdinbox.com DVDs back. Yes ... I just record them to MP4 and don't watch them! Easy-peasy on the run. My splits were 9:14, 8:56, 8:53 and 8:23.

Chrisine and I just finished our latest binge watch. We watched all 6 seasons of Lucifer off Netflix over the last several weeks. It was a good series! BTW ... it's our way to avoid the news. We are true blue Democrats and absolutely hate what Trump, Musk and ALL his minions to doing to the US. I sincerely think that there will riots in the streets and hope that we will be able to vote (and have our vote count) in 2026.

Saturday, 3/22/2025

7423 steps, 44/141 avg/max HR, 174.8/173.6 pounds, 20 floors climbed

Run: 4.45 miles, 40:14, 9:02 pace, 128/146 avg/max HR, 157 avg cadence, 54F, 41% RH, 26 mph WSW wind, cloudy with a bit of sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 189.89 miles

It was in the high 40s and windy so I wore shorts and a long/short sleeve tech combo. I got for a run on my usual "Out by the pier and around" route. My body sort of complained about this run. My right calf felt a bit cranky like yesterday but it was OK in short order. The wind did mess with my mind so I took a few walks. My splits were 9:11, 8:42, 9:11, 9:27 and 8:43 over the last 0.45 mile.

Sunday, 3/9/2025 to Saturday, 3/15/2025 - Runnin' of the Green

I walked 2 times this week, 3.40 miles.

I ran 6 times this week, 22.10 miles.

I took 64,862 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1719 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/9/2025

3681 steps, 49/103 avg/max HR, 173.5/173.3 pounds, 14 floors climbed

Walk: 1.75 miles, 24:24, 13:56 pace, 93/109 avg/max HR, 118/145 avg/max cadence, 36F, 64% RH, 16 mph W wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 557.01 miles

I got out for a much needed walk day after 5 run days. I started out a bit slow but sped up a bit after I loosened up. It was warmer but there were still a few slick spots on the Greenleaf Rd sidewalk. My splits were 13:49 and 14:04 over the last 0.75 mile.

Monday, 3/10/2025

12355 steps, 49/146 avg/max HR, 174.4/174.6 pounds, 15 floors climbed

Run: 4.45 miles, 38:17, 8:36 pace, 132/149 avg/max HR, 155/167 avg/max cadence, 52F, 47% RH, 7 mph ENE wind, mostly sunny

Shoes: blue Brook Glycerin Stealthfit GTS20 - 147.73 miles

I got to sleep late because of the DST time change so I decided to sleep in this morning. I got out for a nice run on my "Out to Dewey Ave and around" route. I hadn't been out on the section of the LOSP Trail between Greenleaf Rd and Dewey Ave for a couple of months. The warm weather had helped but there was still an unavoidable icy patch, two patches of wet snow and two trees down that I had to skate across, avoid, run through and hop over. No worries ... though being able to see them helped. I ran well ... my splits were 8:52, 8:36, 8:34, 8:37 and 8:03 over the last 0.45 mile.

Tuesday, 3/11/2025

5397 steps, 44/135 avg/max HR, 173.8/173.2 pounds, 16 floors climbed

Run: 3.15 miles, 27:37, 8:46 pace, 125/139 avg/max HR, 158/173 avg/max cadence, 46F, 53% RH, 12 mph SW wind, wind chill 42F, clear

Shoes: blue Brook Glycerin Stealthfit GTS20 - 150.88 miles

I got out a bit late for a run in shorts and my Brooks 1/4 zip long sleeve pullover for a nice 5K on my "Out to Stutson St Overlook" route. My splits were 9:12, 8:50, 8:23 and 7:54 over the last 0.15 mile. I should have waited until noon when it briefly hit 64F!

Wednesday, 3/12/2025

13066 steps, 44/138 avg/max HR, 173.8/172.9 pounds, 24 floors climbed

Run: 4.45 miles, 34:34, 8:54 pace, 128/145 avg/max HR, 156/170 avg/max cadence, 27F, 68% RH, 7 mph NE wind, wind chill 20F, clear

Shoes: blue Brook Glycerin Stealthfit GTS20 - 155.33 miles

It turned colder (again!) overnight so it was back to my CW-X tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and my light running gloves this morning. I chose my "Out by the pier and around" route since I had gotten out just past 6:15 AM. A full moon that hung very low in the western sky greeted me as I headed west. A breezy wind held me back when I swung north towards Lake Ontario ... brr! I sped up once I turned west and south. There was no ice on the boardwalk at Ontario Beach Park and two tiny slivers of ice on the Secret Sidewalk. My splits were 9:12, 9:05, 9:00, 8:38, 8:16 over the last 0.45 mile.

Thursday, 3/13/2025

8031 steps, 44/139 avg/max HR, 172.9/171.4 pounds, 19 floors climbed

Run: 4.55 miles, 39:19, 8:38 pace, 128/143 avg/max HR, 158/168 avg/max cadence, 30F, 64% RH, 3 mph S wind, cloudy

Shoes: blue Brook Glycerin Stealthfit GTS20 - 159.88 miles

I got out for a repeat of yesterday's "Out by the pier and around" route minus the biting wind in my face. The result was a nice run. My splits were 8:53, 8:43, 8:38, 8:38 and 8:03 over the last 0.55 mile.

Friday, 3/14/2025

10434 steps, 44/102 avg/max HR, 173.4/173.6 pounds, 9 floors climbed

Walk: 1.65 miles, 22:17, 13:29 pace, 94/113 avg/max HR, 120/193 avg/max cadence, 30F, 80% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 558.66 miles

I got out for my usual walk on my "Out to Ling Rd" route on the day before a race. The projected high for the day was 67F but it was 30F at 6:15 AM so I wore my usual winter gear. My splits were 13:26 and 13:34 over the last 0.65 mile. 

Saturday, 3/15/2025

11958 steps, 45/156 avg/max HR, 173.3 pounds, 16 floors climbed

Today's race was Runnin' of the Green. It's the traditional first race of the 12 race Rochester Runner of the Year series held by the Greater Rochester Running Club. I've run this race 9 times when it was named Johnny's Runnin' of the Green and started at the Blue Cross Arena (aka Rochester Community War Memorial). I have now run it 4 times with the new course and the new start at Mercantile on Main.

It was around 50F so I just put on shorts and a long sleeve top. I packed my newest favorite race sweatshirt in the drop bag. I have done this race so many times so I did the usual beforehand ... I ended up getting there around 9 AM ... though next time I will look at the directions of how to get from my usual parking garage up to the race venue. The weather conditions were 52F, 59% RH, 17 mph SSW wind, partly sunny.

Run: 0.5 mile, 5:03, 10:04 pace, 113/122 avg/max HR, 152/159 avg/max cadence

Shoes: blue Brook Glycerin Stealthfit GTS20 - 160.38 miles

I got out for a really nice and easy warm up run. I lined up behind the 8:30 pacer around 10 minutes before the race. I was pretty packed in so I couldn't stretch at all.

Run: 4.1 miles, 34:26, 8:24 pace, 141/162 avg/max HR, 161/172 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 165.38 miles

Why 4.1 miles when it was a 5 mile race? Well ... I thought I pressed start on my Venu when I crossed near the timing strip. I didn't look at my Venu until I was almost to the 1 mile sign.

Anyway ... we were off!I started slow but I think I still went out too fast. I lost a bit of energy around the halfway point. I kicked it back into gear on the way back. I passed a few runners slowly but surely. I could see the finish in the distance as I turned back onto Main Street ... I kicked it up a bit ... and done in 42:09 chip time. I immediately went to get my drop bag before the line got too long. I had 2 donuts and a small beer for a bit of post race refreshment. 

I did OK. I was 512th out 1765 and 6th out of 37 in my M 66-69 age group, results here. My splits from mile 0.9 were 31, 41, 16, 12 and 7:58 over the 0.1 mile. A bit of math tells that I ran 7:27 pace in the first 0.9 mile. This is probably why I was a bit pooped midway into the race, lol!

Sunday, 3/2/2025 to Saturday, 3/8/2025

I walked once this week, 1.65 miles.

I ran 6 times this week, 23.70 miles.

I took 55,113 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1712 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/2/2025

8214 steps, 45/141 avg/max HR, 174.0/172.9 pounds, 33 floors climbed

Run: 4.25 miles, 37:06, 8:44 pace, 132/145 avg/max HR, 159/174 avg/max cadence, 12F, 61% RH, 10 mph WNW wind, wind chill 0F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 123.93 miles

It had turned even colder so I bundled up quite a bit for my run on my "Out to Dewey Ave" route. No worries ... just a nice and easy pace ... and let's go! My splits were 9:01, 8:57, 8:41, 8:30 and 7:45 over the last 0.25 mile.

Monday, 3/3/2025

8140 steps, 45/104 avg/max HR, 174.1/173.8 pounds, 9 floors climbed

Walk: 1.65 miles, 22:55, 13:53 pace, 93/107 avg/max HR, 115/150 avg/max cadence, 36F, 51% RH, 7 mph W wind, wind chill 31F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 555.26 miles

I slept in again ... but I got out for a walk after work on my "Out to Ling Rd" route. There was a nice view of Mars, Jupiter, the waxing crescent moon and Venus (from SW to SE). My splits were 14:03 and 13:38 over the last 0.65 mile.

Tuesday, 3/4/2025

8293 steps, 45/126 avg/max HR, 173.9/173.1 pounds, 22 floors climbed

Run: 4.15 miles, 40:25, 9:44 pace, 119/129 avg/max HR, 149 avg cadence, 37F, 52% RH, 6 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 128.08 miles

I slept in again but I decided to play a bit of hooky from Ricoh to get out for a run around 8:30 AM. I developed an ache behind my left knee that I thought would sort itself out. Well ... it slowly got a bit worse until I went into a walk/trot at mile 2 until mile 3 or so. I did trot home for the last 0.75 mile. I didn't do anything stupid as far as I can recall. My splits were 9:14, 9:15, 10:28, 10:05 and 9:14 over the last 0.15 mile.

Wednesday, 3/5/2025

9943 steps, 44/136 avg/max HR, 174.0/173.4 pounds, 11 floors climbed

Run: 3.15 miles, 27:42, 8:47 pace, 124/139 avg/max HR, 158/170 avg/max cadence, 48F, 62% RH, 9 mph SSW wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 131.23 miles

I actually got up and out the door by 6:15 AM - ish! I just wore shorts, a long sleeve tech and light running gloves. I took it nice and easy on my "Out to Clematis St" route. My ache from yesterday never materialized. I went up to the east entrance of the Secret Sidewalk and looked down. It looked too icy still so I just turned around and headed back on Beach Ave. Maybe tomorrow! My splits were 9:09, 8:46, 8:38 and 7:40 over the last 0.15 mile.

Thursday, 3/6/2025

6858 steps, 45/137 avg/max HR, 173.5/172.4 pounds, 17 floors climbed

Run: 4.25 miles, 38:16, 9:00 pace, 123/138 avg/max HR, 156/167 avg/max cadence, 34F, 69% RH, 18 mph W wind, wind chill 24F, a bit of light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 135.48 miles

I heard the wind all night so I knew something was up. I had a day off from Ricoh so I slept in. It was a bit colder and windier when I stepped outside. It was back to CW-X tights. I overdressed a bit with 3 tops instead of 2. So ... my pace was a bit slower. I thought of trying the Secret Sidewalk but ran my "Out to Dewey Ave" route instead. My splits were 9:27, 9:13, 8:45, 8:45 and 8:13 over the last 0.25 mile.

Friday, 3/7/2025

7573 steps, 44/137 avg/max HR, 172.6/171.5 pounds, 19 floors climbed

Run: 4.55 miles, 41:28, 9:06 pace, 127/139 avg/max HR, 158/172 avg/max cadence, 32F, 64% RH, 17 mph WNW wind, wind chill 22F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 140.03 miles

I got out a bit earlier this morning. I decided to run my old "Out by the pier and around" route to see how much ice was on it. It was even windier than yesterday it seemed. Well ... the east part of the LOSP Trail was 95% clear, the boardwalk at the Ontario Beach Park was 80% clear and the Secret Sidewalk was 80% clear. I easily avoided all the ice on the latter by either running on the sand or on the grass, respectively. No worries. The wind either tried to push me back or push me sidewise so the run was a bit bit tougher than usual. My splits were 9:14 8:43, 9:19, 9:29 and 8:32 over the last 0.55 mile.

Saturday, 3/8/2025

5462 steps, 44/133 avg/max HR, 171.6/171.5 pounds, 13 floors climbed

Run: 3.35 miles, 31:51, 9:30 pace, 122/137 avg/max HR, 150/168 avg/max cadence, 27F, 58% RH, 18 mph NW wind, wind chill 14F, mostly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 143.38 miles

I got out for a really nice and easy run on a made-up "Out and about" route. I just felt a bit lazy and never got into this run. I think tomorrow will be a walk. My splits were 10:16, 9:37, 9:00 and 8:23 over the last 0.35 mile. Still ... a negative split run.

Sunday, 2/23/2025 to Saturday, 3/1/2025

I walked 3 times this week, 5.55 miles.

I ran 4 times this week, 14.60 miles.

I took 50,261 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1705 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/23/2025

8015 steps, 47/142 avg/max HR, 173.2/172.3 pounds, 16 floors climbed

Run: 4.15 miles, 36:24, 8:46 pace, 30F, 64% RH, 14 mph W wind, wind chill 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 109.23 miles

I got for a nice recovery run the day after Freezeroo #6. My right Achilles heel was a bit tight for 1/2 mile or so but it loosened up. I just kept a nice pace for an out and back on my new "Out to Lake Ave" route. My splits were 9:04, 8:40, 8:46, 8:39 and 8:13 over the last 0.15 mile.

Monday, 2/24/2025

7777 steps, 52/110 avg/max HR, 11 floors climbed

Walk: 1.65 miles, 22:11, 13:27 pace, 101/118 avg/max HR, 125/136 avg/max cadence, 48F, 43% RH, 16 mph SW wind, wind chill 43F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 616.68 miles

I woke up at 5:20 AM with a really bad sore throat so I went back to sleep and bagged my run or walk. My darling wife, Christine, told me that I snored and peeled a lot of paint last night. It really warmed up durng the day. I could have worn shorts on my walk on my "Out to Ling Rd" route. My splits were 13:23 and 13:35 over the last 0.65 mile.

Tuesday, 2/25/2025

6589 steps, 45/97 avg/max HR, 174.5/176.4 pounds, 6 floors climbed

Walk: 1.65 miles, 21:18, 12:54 pace, 91/104 avg/max HR, 122 avg cadence, 43F, 70% RH, 18 mph W wind, wind chill 35F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 618.33 miles

I couldn't sleep right away due to phlegm running down the back of my throat so ... I didn't get to sleep until after midnight. I bagged my walk in the morning and got out for a brisk walk after work on my usual "Out to Ling Rd" route. My splits were 13:07 and 12:35 over the last 0.65 mile.

Wednesday, 2/26/2025

5390 steps, 46/142 avg/max HR, 176.4/175.6 pounds, 16 floors climbed

Run: 3.15 miles, 27:52, 8:51, 127/145 avg/max HR, 155/165 avg/max cadence, 41F, 52% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 112.38 miles

I slept better but I was still coughing when I woke up at 5 AM so I bagged my walk. I felt better in the afternoon so I got out for ... a ... run. It was around 40F so I just put on my tights, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I started out slow and easy. I sped up bit by bit as I loosened up. It turned out to be a good run! My splits were 9:11. 8:59, 8:31 and 7:46 over the last 0.15 mile.

Thursday, 2/27/2025

6295 steps, 42/104 avg/max HR, 177.0/177.1 pounds, 14 floors climbed

Walk: 2.25 miles, 30:55, 13:44 pace, 90/108 avg/max HR, 117/192 avg/max cadence, 37F, 87% RH, 15 mph W wind, wind chill 29F, cloudy

Shoes: blue Brooks Launch GTS8 - 555.26 miles

I needed sleep to try to get over the nasal crud that I have been fighting so I slept in again. I got out after work for a longer walk than usual on my "Out to Beach Ave" route. I started out really slow and sped up after a half mile. It's a bit colder when I walk so I had to speed up just to keep warm. My splits were 14:26, 13:04 and 13:42 over the last 0.25 mile.

Friday, 2/28/2025

7122 steps, 44/138 avg/max HR, 174.2/175.9 pounds, 17 floors climbed

Run: 3.15 miles, 27:51, 8:50 pace, 128/143 avg/max HR, 156/169 avg/max cadence, 39F, 56% RH, 12 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 115.53 miles

I slept in again so I got out after work again. I thought about a walk but decided to do a run on the last day of February. I started out nice and easy on my "Out to Mann Rd" route and sped up a bit when I loosened up. My splits were 8:59, 8:55, 8:45 and 7:56 over the last 0.15 mile.

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

I took 216,716 steps in February.

I took 1 treadmill run in February for 3.15 miles.

I took 2 snowshoe walks in February for 3.78 miles. 1.89 miles/snowshoe.

I took 12 walks in February for 13.89 miles, 1.16 miles/walk.

I took 17 runs in February 59.33 miles, 3.49 miles/run.

I ran 2 races in February and 5 races so far in 2025.

 2/8 Freezeroo #5 - 8 miles, 1:08:58, 8:38 pace, 37th out of 100, 2nd out of 2 in my M 65-69 age group, 21F, 73% RH, 7 mph SW wind, wind chill 13F, cloudy

 2/22 Freezeroo #6 - 4.40 miles, 36:35, 8:22 pace, 36th out of 99, 2nd out of 7 in my M 65-69 age group, 18F, 73% RH, 7 mph SW wind, wind chill 10F, partly cloudy

 I finished 2nd in the M 65-69 age group of the 2024-2025 Freezeroo series.

All in all ... it was a struggle keeping active this month between the weather and feeling crappy the last week and a half of the month.

Saturday, 3/1/025

9072 steps, 42/141 avg/max HR, 174.7/173.8 pounds, 22 floors climbed

Run: 4.15 miles, 35:24, 8:46 pace, 131/143 avg/max HR, 158/168 avg/max cadence, 23F, 68% RH, 30 mph WNW wind, wind chill 6F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 119.68 miles

I waited until around noon to get out for a run. I looked up and ... it was windy and snowing out! So I bundled up, put on my googles and got out there. I wore my googles when I ran into the wind ... they helped! I ran a bit slower when I ran into the wind for sure! My splits were 8:56, 9:09, 8:27, 8:41 and 7:52 over the last 0.15 mile.

Sunday, 2/16/2025 to Saturday, 2/22/2025 - Freezeroo #6

I walked 4 times this week, 2.39 miles.

I snowshoed 2 times this week, 3.78 miles.

I ran on the treadmill for 3.15 miles.

I ran 4 times this week, 11.59 miles.

I took 55,393 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1698 day steak (4 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/16/2025

5496 steps, 49/106 avg/max HR, 172.9 pounds, 12 floors climbed

Snowshoe: 2.15 miles, 53:06, 24:45 pace, 94/112 avg/max HR, 101/159 avg/max cadence, 25°F, 86% RH, 14 mph NNE wind, light snow

Shoes: blue Salamon SpeedCross 4 trail shoes - 329.11 miles

It has snowed or a freezing rain fell off and on all yesterday afternoon, night and this morning as I lazed around and watched TV. I figured the roads were crappy so I strapped on my snowshoes and took a walk around the Lake Shoe Country Club. 

The snow was crunchy and a bit hard to walk in. Most of the branches had an 1/8 inch of ice on them. I was glad to stop when I got done. My splits were 25:05, 24:16 and 25:20 over the last 0.15 mile.

Monday, 2/17/2025

7037 steps, 44/118 avg/max HR, 172.6/172.5 pounds, 14 floors climbed

Walk: 1.15 miles, 24:22, 21:12 pace, 101/123 avg/max HR, 97/159 avg/max cadence, 18F, 79% RH, 15 mph WNW wind, wind chill 4F, light snow

Shoes: black Brooks Crossmax trail shoes with screws - 801.86 miles

Well ... it was still snowing when I woke up. I didn't sleep well ... I woke up at 3:51 AM and I doubt I went back to sleep. So ... I did what I do ... I got up and got out. There was about a foot of drifted snow in front of our door and about 6 inches of snow in the parking lot. I stayed off the road and trudged on my "Another mile" that put me on the LOSP Trail where I trudged through about 6 to 12 inches of snow.

Tuesday, 2/18/2025

9801 steps, 42/134 avg/max HR, 173.1/171.9 pounds, 10 floors climbed

Walk: 0.24 mile, 4:21, 18:11 pace, 92/99 avg/max HR, 117/127 avg/max cadence, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 91.49 miles

Run: 3.15 miles, 30:34, 9:42 pace, 119/141 avg/max HR, 155/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.64 miles

Walk: 0.35 mile, 6:03, 17:19 pace, 84/97 avg/max HR, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.99 miles

Well ... I decided that warmth and safety was more important than wind chill and slippery shoulders on Greenleaf Rd and Beach Ave. I walked down to the Exercise Center and did a Treadmill 5K. The guy that I usually see on my 6 AM runs or walks was there too. So ... I wasn't the only one who wanted warmth this morning. You have to dress differently to run indoors than outdoors. Outdoors I put my shorts over my tights and indoors I put on my shorts first over a pair of sweatpants. I peeled off everything besides my short and a short sleeve tech before I started running on the treadmill. I set the treadmill up at 9:13 pace but the Indoor Track setting on my Venu calculated a 9:42 pace based on my strides. No matter ... I did a 5K indoors ... and sweat instead of froze! Yes ... the treadmill was BORING ... but I was warm.

Wednesday, 2/19/2025

8756 steps, 45/106 avg/max HR, 172.4/172.3 pounds, 11 floors climbed

Walk: 1.65 miles, 26:10, 15:52, 92/104 avg/max HR, 110/161 avg/max cadence, 16F, 73% RH, 10 mph W wind, wind chill 4F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 96.64 miles

Well ... I really didn't want to get out of the nice, warm bed ... but I did. I really wanted to run but it had snowed a bit overnight ... again. I dressed for a walk but put on my running shoes just in case. The footing was dicey so I chose a safer walk. I almost slipped a few time before I even got to Greenleaf Rd so I made the wise choice. I chose the plowed sidewalk instead the dicey shoulders on Greenleaf Rd. It had about 2 inches of snow but that gave me plenty of traction. The dicey part was the transition from snow to slush to road on the Greenleaf Meadows road. I saw one car that had NOT brushed off their side windows that had stopped for another car before they exited from their parking lot. Luckily I noticed and didn't try to walk in front of them. IDIOT! Don't get me started on the drivers that don't know that their headlights are NOT ON when it's dusk, dawn or even dark! Anyways ... my splits were 16:00 and 15:40 over the last 0.65 mile.

Thursday, 2/20/2025

6819 steps, 42/144 avg/max HR, 171.8/172.2 pounds, 16 floors climbed

Run: 3.16 mile, 29:27, 9:20 pace, 128/150 avg/max HR, 154/165 avg/max cadence, 19F, 67% RH, 9 mph NW wind, wind chill 10F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 99.80 miles

Well ... another 4 inches of fluffy snow fell overnight ... what else is new? I had to use a Ricoh vacation day so I slept in until 7:10 AM. I surprised my darling wife, Christine, with the news when I woke her up ;-). The snow was still falling when I got out for a much needed run around 11 AM. The Greenleaf Meadows road was a bit slippery along with the Greenleaf Rd and Beach Ave shoulders on my "Out to Clematis St" route. I ran in the road 90% of the time except when cars were coming. No worries. My splits were 9:34, 9:43, 8:46 and 9:00 over the 0.16 mile.

Friday, 2/21/2025

5055 steps, 48/98 avg/max HR, 172.9/173.9 pounds, 11 floors climbed

Snowshoe: 1.63 miles, 48:27, 29:42 pace, 83/110 avg/max HR, 113/193 avg/max cadence, 18F, 62% RH, 21 mph WNW wind, wind chill 1F, partly cloudy

Shoes: blue Salamon SpeedCross 4 trail shoes - 330.74 miles

I heard on the TV last night that the Rochester airport (KROC) has had detectable snow flakes for 50/51 in 2025. Well ... it snowed in the morning up here at Lake Ontario so I bet it's 51/52 now. So ... there was ample snow for me to get out on my snowshoes for a "A snowshoe walk" in the Lake Shore Country Club. It was quite strenous as I sank between 6 to 12 inches with each step. I didn't do my usual route. I decided to cut it short when I sank up to the knees before I had even gone 100 feet. My splits were 29:30 and 29:58 over the last 0.63 mile.

Saturday, 2/22/2025

12429 steps, 43/161 avg/max HR, 172.7 pounds, 29 floors climbed

Today's race was Freezeroo #6, the last race of 6 in the 2024-2025 Greater Rochester Running Club (GRRC) Freezeroo series. The race venue was the White House on Lake Ontario in Webster. I got to the race venue in time to snag the second to last close parking spot. The weather conditions down at KROC (about 25 miles southwest) were 18F, 73% RH, 7 mph SW wind, wind chill 10F, partly cloudy.

Run: 0.9 mile, 8:20, 9:14 pace, 124/144 avg/max HR, 156/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 100.70 miles

I got for a little warm up run. I found that the shoulders on Lake Rd and Holt Rd were snow covered. I ran in the road as much as possible.

Run: 4.38 miles, 36:25, 8:22 pace, 137/166 avg/max HR, 163/173 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 104.08 miles

And ... we were off! We all turned left onto Holt Rd and immediately played chicken with oncoming cars until we turned left onto Woodhull Rd. The course is a double 2.2 mile loop. I maintained a steady pace on Loop 1. Loop 2 was more of the same. One foot in front of the other and maintain my position with my fellow runners. And ... last turn onto Lake Rd ... 0.4 mile to go ... 0.2 mile to go ... push ... turn onto Hold Rd ... last turn (wide to not fall) ... and done in 36:35 (36:34 official).

I did OK. I was 36th out of 99, results here. I was 2nd out of 7 in my M 65-69 age group, results here. I finished 2nd in the M 65-69 age group for the 6 race series behind the speedy Tim Dwyer. My splits were 8:27, 8:18, 8:38, 8:07 and 8:13 over the last 0.38 mile.

This week was an epic week of exercise ... 4 walks, 1 treadmill run, 2 snowshoe walks and 4 runs!!!

Sunday, 2/9/2025 to Saturday, 2/15/2025

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 14.90 miles.

I took 56,871 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1691 day steak (4 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/9/2025

4912 steps, 45/99 avg/max HR, 176.0 pounds, 18 floors climbed

Walk: 1.65 miles, 22:11, 13:27 pace, 92/103 avg/max HR, 124/140 avg/max cadence, 28F, 80% RH, 7 mph WNW wind, wind chill 22F, cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes: 325.31 miles

My thighs on the way down the stairs so I knew that a run would be very uncomfortable. I opted for a walk but my thighs loosened up after a 1/2 mile so I hiked up the pace on my "Out to Ling Rd" route. My splits were 13:51 and 12:51 over the last 0.65 mile. Then ... my thighs tightened right back up wile I did 6 loads of laundry. Oh, joy! OK ... maybe not.

Monday, 2/10/2025

8613 steps, 48/103 avg/max HR, 175.7/175.6 pounds, 10 floors climbed

Walk: 1.65 miles, 23:52, 14:27 pace, 88/103 avg/max HR, 119/136 avg/max cadence, 21F, 68% RH, 12 mph W wind, wind chill 10F, cloudy

Shoes: blue Brooks Launch GTS8 - 551.36 miles

My thighs were still achy so I opted for another walk on my "Out to Ling Rd" route. I loosened up after a bit like usual. My splits were 14:51 and 13:50 over the last 0.65 mile.

Tuesday, 2/11/2025

8180 steps, 43/134 avg/max HR, 175.5/174.7 pounds, 15 floors climbed

Run: 3.15 miles, 29:06, 9:14 pace, 126/138 avg/max HR, 157/164, 10F, 85% RH, 6 mph WSW wind, wind chill 1F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 79.50 miles

I shivered a bit when Alexa woke me up at 5:20 AM and told me that it was 14F. But ... I did what I do ... get up, go downstairs, weigh myself, set up the coffee, get dressed (lots of layers!) and get outside. It's what I have done for 4.5 years now. My thighs were feeling better so I set up a really nice and easy pace on my "Out to Clematis St" route. A full moon hung low in the western sky as I turned down west towards Greenleaf Rd. I didn't push the pace and got the run done. My splits were 9:35, 9:08, 9:02 and 8:53 over the last 0.15 mile.

Wednesday, 2/12/2025

8186 steps, 49/138 avg/max HR, 174.2/173.4 pounds, 20 floors climbed

Run: 3.15 miles, 27:42, 8:47 pace, 128/144 avg/max HR, 159/171 avg/max cadence, 25F, 74% RH, 12 mph ENE wind, wind chill 15F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 82.65 miles

I really didn't want to get out of bed this morning. But ... 6 AM rolled around ... so I got up and did what I do ... got out the door for a run. I set up a faster pace that yesterday. The wind was out of the north so I could hear the waves from Lake Ontario as I headed onto Greenleaf Rd. I noticed that the wind had blown snow across Beach Ave so the footing would have been tricky if I had turned right to run my "Out to Clematis St" route so I turned left and ran my "Out to Mann Rd" route. Sometimes you have to adapt ... no worries. My splits were 8:51, 9:10, 8:28 and 7:57 over the last 0.15 mile.

Thursday, 2/13/2025

6061 steps, 44/104 avg/max HR, 173.9 pounds, 9 floors climbed

Walk: 1.65 miles, 24:08, 13:47 pace, 95/112 avg/max HR, 120/147 avg/max cadence, 39F, 75% RH, 10 mph SSW wind, wind chill 33F, light rain

Shoes: blue Salamon SpeedCross 4 trail shoes - 326.96 miles

It looked like it was a bit icy so I opted for a walk instead of a run on my trail shoes. The complex road was icy but the shoulder were OK when I got to Greenleaf Rd. I picked up the pace and "got 'er done". My splits were 13:38 and 14:13 over the last 0.65 mile.

Friday, 2/14/2025

14148 steps, 45/136 avg/max HR, 176.1/175.1 pounds, 23 floors climbed

Run: 4.45 miles, 40:59, 9:12 pace, 127/140 avg/max HR, 157/171 avg/max cadence, 21F, 62% RH, 18 mph W wind, wind chill 7F, cloudy with a few flakes of snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 87.10 miles

I struggled to get out of bed yet again but ... 6 AM rolled around ... so I did what I do. I got out the door for a run. I wanted to go long so I ran my "Out to the Genesee River" route. A smidgen of snow had fallen overnight so I started out carefully on the road in Greenleaf Meadows. The shoulders on Greenleaf Rd and Beach Ave were OK but I still ran in the road when I could. Well ... the sidewalk in the Ontario Beach Park was a sheet of ice. I ran really slow until I had to duck walk so I could touch the fence at the Genesse River and turn around. I ran in the parking lot back to Beach Ave ... it was a bit less icy. Anyway ... I stayed upright. My splits were 9:12, 8:39, 10:25, 8:53 and 8:26 over the last 0.45 mile.

Saturday, 2/15/2025

6771 steps, 46/141 avg/max HR, 173.5/172.6 pounds, 17 floors climbed

Run: 4.15 miles, 36:45, 8:51 pace, 129/147 avg/max HR, 157/168 avg/max cadence, 27F, 54% RH, 9 mph SE wind, wind chill 18F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 91.25 miles

I got out for a run around noon on my "Out to Dewey Ave" route. The sidewalk that I take for about 1/4 mile along Beach Ave was a bit icy so I took the road on the way back. No worries. My splits were 8:58, 9:01, 8:48, 8:44 and 8:02 pace over the last 0.15 mile.

Sunday, 2/2/2025 to Saturday, 2/8/2025 - Freezeroo #5

I walked 2 times this week, 3.30 miles.

I ran 6 times this week, 18.24 miles.

I didn't bike this week.

I took 56,951 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1684 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/2/2025

7255 steps, 44/141 avg/max HR, 172.2/171.0 pounds, 22 floors climbed

Run: 4.45 miles, 39:33, 134/146 avg/max HR, 158/168 avg/max cadence, 8:53 pace, 16F, 67% RH, 10 mph ESE wind, wind chill 4F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 61.57 miles

I heard a loudspeaker coming from the east so I ran my "Out to Genesee River" route. I found that the Polar Plunge was going on at the Ontario Beach Park, 13WHAM link here. Lots of people were down there! I slowly made my way around them without issue. I had no desire (or change of clothes) to join them! My splits were 9:14, 8:51, 8:51, 8:40 and 8:44 over the last 0.45 mile.

Monday, 2/3/2025

9356 steps, 43/135 avg/max HR, 172.8/171.1 pounds, 16 floors climbed

Run: 3.16 miles, 29:41, 9:24 pace, 123/139 avg/max HR, 155/168 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes: 323.66 miles

It had warmed up overnight so I only wore 2 layers on top. But ... it had snowed a smidgen also so I switched to my trail shoes after I had looked out the door. It's better to safe than sorrry! I just ran a really nice and easy pace on my "Out to Mann Rd" route. My splits were 9:58, 9:35, 8:47 and 8:37 over the last 0.16 mile.

Tuesday, 2/4/2025

5614 steps, 42/105 avg/max HR, 173.4 pounds, 11 floors climbed

Walk: 1.65 miles, 22:34, 13:41 pace, 95/110 avg/max HR, 119/190 avg/max cadence, 30F, 80% RH, 8 mph WNW wind, wind chill 23F, cloudy

Shoes: blue Brooks Launch GTS8 - 548.06 miles

I got out for a brisk walk after 5 running days. It was around freezing so the surface was either crunchy snow/slush in the complex or bare pavement on Greenleaf Rd. I slowed down a bit on the crunchy snow/slush. No worries. My splits were 13:23 and 14:07 over the last 0.65 mile.

Wednesday, 2/5/2025

9740 steps, 41/138 avg/max HR, 174.2/173.4 pounds, 16 floors climbed

Run: 3.15 miles, 29:21, 9:19 pace, 125/143 avg/max HR, 157/166 avg/max cadence, 19F, 79% RH, 3 mph NW wind, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 64.72 miles

I wanted to stay under the quilts (yes ... 2) with my darling wife, Christine, when Alexa told me at 5:20 AM that it was 17F. I did get up a bit late but I did what I go. I got out for a run on my "Out to Clematis St" route. There was a light snow falling but it hadn't really accumulated yet. I stayed on the road as much as possible since the shoulders were a bit dodgy in spots. Still ... the fluffy snow was pretty. My splits were 9:30, 9:17, 9:05 and 9:43 over the last 0.15 mile.

Thursday, 2/6/2025

8179 steps, 43/143 avg/max HR, 174.5/173.6 pounds, 14 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 133/148 avg/max HR, 157/167 avg/max cadence, 25F, 80% RH, 13 mph SE wind, wind chill 14F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 67.87 miles

I thought about a walk but I decided to do a run instead. A light snow had just decided to start when I headed out at a nice and easy pace. I almost slipped and fell when I encountered a 2 stride icy patch that was disguised as snow not even a 1/4 mile into my run before I even got to Greenleaf Rd. I whipped my arms and stayed upright. The 2 cars behind me probably felt I was going to fall for sure. I ran carefully on the shoulders and in the road as much as I could. I didn't have any trouble the rest of the way. My splits were 9:37, 9:09, 9:01 and 9:06 over the last 0.15 mile.

Friday, 2/7/2025

3332 steps, 43/90 avg/max HR, 173.5 pounds, 10 floors climbed

Walk: 1.65 miles, 21:34, 13:04 pace, 75/91 avg/max HR, 125/190 avg/max cadence, 25F, 18 mph W wind, wind chill 12F, sunny

Shoes: blue Brooks Launch GTS8 - 549.71 miles

I decided to sleep in this morning but I did get out a bit after noon. It was in the 20s and sunny but pretty windy. The sidewalk on Greenleaf Rd was snow covered so I walked on the shoulders. My splits were 12:55 and 13:19 over the last 0.65 mile.

Saturday, 2/8/2025

13475 steps, 47/140 avg/max HR, 175.6/175.2 pounds, 21 floors climbed

Today's race was the Freezeroo #5 in the GRRC 2024-2025 Freezeroo series. It was my 12th Freezeroo #5 and the 8th on this Braddock Bay course. I didn't have far to go ... only 6 miles and 8 minutes, lol! I met up for Andy and Laura Ciaio before the race. Andy told me I only had one shirt so I quickly put on another since he had 3 on, lol!

Run: 0.5 miles, 4:48, 9:20 pace, 109/117 avg/max HR, 153/161 avg/max cadence, 21F, 73% RH, 8 mph SW wind, wind chill 12F, cloudy

Shoes: blue Brooks Glycerin Steathfit GTS20 - 68.37 miles

I got for a little warm up run before the race to get used to the weather. The weather was about the best one could hope for when you run a Freezeroo #5.

Run: 7.98 miles, 1:08:58, 8:38 pace, 132/143 avg/max HR, 161/173 avg/max cadence, 21F, 73% RH, 7 mph SW wind, wind chill 13F, cloudy

Shoes: blue Brooks Glycerin Steathfit GTS20 - 76.35 miles

And ... we were off! I slowly got up to a nice and easy race pace. Eight miles was a bit long compared to what I was used to. I did get a bit tired after 4 miles and shortened my strides. The jog at the end of Edgemere Drive onto Braddock Rd and 3rd Ave was unplowed and slushy like usual. That 1/4 mile took so much energy! I almost ... almost ... slowed to a walk but I didn't ... not today! I got back up to my race pace and even found a bit of sprint at the end. And ... done in 1:08:59 chip time.

A picture at mile 6.5 by Barry Cherney

I was tired and went to eat several cookies and a couple cups of coffee. I did OK. I was 37th out of 100, 2nd out of 2 in my M 65-69 age group. I was almost 15 minutes behind the speedy Tim Dwyer, hourglassworks.com link here. My splits were 8:32, 8:37, 8:40, 8:33, 8:34, 8:40, 9:03 and 8:28.

Sunday, 1/26/2025 to Saturday, 2/1/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 19.05 miles.

I didn't bike this week.

I took 57,024 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1677 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/26/2025

7459 steps, 47/140 avg/max HR, 172.2/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 36:37, 8:49 pace, 131/144 avg/max HR, 160/210 avg cadence, 30F, 64% RH, 18 mph W wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 48.52 miles

I got out for a recovery run on my "Out to Dewey Ave" route. I will be running this route for a while since the LOSP Trail and most sideways are snow covered or icy in spots. It's a bit boring as are all out and backs but it's still 4 miles. My splits were 9:02, 9:10, 8:40, 8:35 and 7:42 over the last 0.15 mile.

Monday, 1/27/2025

9541 steps, 47/147 avg/max HR, 171.5/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 37:52, 9:07 pace, 131/152 avg/max HR, 159/169 avg/max cadence, 25F, 68% RH, 16 mph WSW wind, wind chill 13F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 52.67 miles

I had enough gumption to get out the door but it was a sluggish slog this morning on my "Out to Dewey Ave" route. I took 3 walk breaks. I just felt a bit blah. My splits were 9:12, 9:24, 8:40, 9:19 and 8:35 over the last 0.15 mile.

Tuesday, 1/28/2025

8480 steps, 47/104 avg/max HR, 172.7/172.6 pounds, 11 floors climbed

Walk: 1.65 miles, 23:49, 14:26 pace, 97/107 avg/max HR, 113/196 avg/max cadence, 25F, 74% RH, 25 mph NNW wind, blowing snow

Shoes: blue Salomon SpeedCross 3 trail shoes: 315.70 miles

The winds howled all yesterday and last night. Then it snowed a bit overnight. I wanted to run but I knew it was not a good idea at all. The roads weren't really plowed yet and the cars wouldn't have a good view of me due to the wind. So ... I threw on all clothes and got out for a walk on my "Out to Ling Rd" route. This route kept me on the sidewalk of Greenleaf Rd and just the Greenleaf Meadows roads. It wasn't really that cold either. My splits were 15:03 and 13:28 over the last 0.65 mile.

Wednesday, 1/29/2025

7260 steps, 44/97 avg/max HR, 174.1/174.2 pounds, 9 floors climbed

Walk: 1.65 miles, 24:56, 15:07 pace, 84/91 avg/max HR, 112/126 avg/max cadence, 37F, 70% RH, 21 mph WSW wind, wind chill 28F, cloudy

Shoes: blue Salomon SpeedCross 3 trail shoes: 318.85 miles

Two inches or so of wet snow fell overnight so I opted for a walk on my "Out to Ling Rd" route. It was above freezing so I opted for slightly less clothing. It did feel warmer for sure. I chose the sidewalk on way out to Ling. It was hard work crunching through wet snow so I switched to the road on the way back. It was easier and a lot faster. My splits were 15:28 and 14:35 on the way back.

Thursday, 1/30/2025

8795 steps, 44/137 avg/max HR, 172.4/171.9 pounds, 15 floors climbed

Run: 3.15 miles, 29:30, 9:22 pace, 128/142 avg/max HR, 156/167 avg/max cadence, 18F, 73% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 615.03 miles

Alexa told me that it was 18F when she woke me up at 5:20 AM. I really, REALLY wanted to stay in a warm bed with Christine, my lovely wife, but ... after staying in bed for a bit longer than usual ... I kissed Christine on the cheek and dragged myself out of bed. I planned on going for a walk so I dressed for that. But ... my plans changed when I pressed my Venu up for a walk. Suddenly I cancelled and pressed my Venu for a run ... started up a really easy pace. My knees hurt but I ignored them. I thought about turning around at Beach Ave but turned right and ran my "Out to Clematis St" route (without the Secret Sidewalk). I held my really easy pace and "got it done". I thought out when I got back inside that I had chosen my really old blue/yellow Brooks Glycerin GTS20 shoes that I had worn in months. Oh well! My splits were 52, 22, 02 and 8:15 over the last 0.15 mile.

News of the day: A commercial jet carrying 64 people coming from Wichita Kansas and an Army BlackHawk helicopter carrying 3 people collided and crashed into the Potomac River near Reagon airport in DC. No one survived.

Trump immediately blamed ... the helicopter pilot and ATC almost before bodies were pulled out of the water and expressed no remorse for the victims. Trump blamed Obama, Biden, Buttigieg, DEI, the 2020 election and people with "low intelligence" (among other things) during a press conference later today. Nothing is ever HIS fault.

Wow .... only day 10 of Trump 2.0. My "I told you so" screams are so ready. I think anyone reading this blog can guess that I am NOT on the "Trump Train". Some might say "keep politics out of your blog" ... well ... I say "I can post what I want". I am 67 years old and I want to leave this world better than I found it. Trump is trashing this world and I don't like it. Ranting about Trump gives me a small amount of satisfaction.

Friday, 1/31/2025

9716 steps, 44/134 avg/max HR, 173.0/171.7 pounds, 16 floors climbed

Run: 4.45 miles, 39:38, 8:54 pace, 123/139 avg/max HR, 159/170 avg/max cadence, 39F, 56% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 57.12 miles

It was warmer this morning so I didn't have as much trouble getting out. Well ... less than yesterday. I wanted to keep on the road so I ran my "Out to the Genesee River" route. My splits were 9:13, 8:57, 9:03, 8:45 and 8:05 over the last 0.45 mile.

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

I took 266,892 steps in January.

I took 1 snowshoe walk in January for 2.1 miles.

I took 8 walks in January for 13.80 miles, 1.73 miles/walk

I took 24 runs in January for 88.52 miles, 3.69 miles/run

I ran 3 races in January:

 1/1 Freezeroo #2 7.5 miles, 1:04:21, 8:30 pace, 61st/172, 3rd/5 in my M 65-69 age group, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light snow/rain

 1/18 Freezeroo #3 5.0 miles, 41:30, 8:18 pace, 49th/130, 2nd/5 in my M 65-69 age group, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

 1/25 Freezeroo #4 4.85 miles, 39:55, 8:14 pace, 36th/122, 2nd/5 in my M 65-69 age group, 17F, 58% RH, 9 mph SW wind, wind chill 7F, cloudy

Saturday, 2/1/2025

5773 steps, 44/134 avg/max HR, 170.7/170.5 pounds, 17 floors climbed

Run: 3.15 miles, 30:24, 9:38 pace, 127/138 avg/max HR, 153/166 avg/max cadence, 14F, 72% RH, 10 mph N wind, wind chill 1F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes - 320.50 miles

Well ... back down to 14F! So ... back to throwing on ALL my winter running gear ... no worries! It had snow about an inch overnight so I put on my trail shoes. I set up a "get it done" pace and "got it done". My splits were 10:17, 9:29, 9:13 and 9:14 over the last 0.15 mile.