Sunday, 4/14/2024 to Saturday, 4/20/2024 --- IN PROGRESS

I walked 1 times this week, 2.25 miles.

I ran 5 times this week, 22.65 miles.

I didn't bike this week.

I took x 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 short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1390 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/14/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:30, 8:39 pace, 127/143 avg/max HR, 156/167 avg/max cadence, 52F, 66% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 210.83 miles

A house on Beach Ave has a magnolia tree

Daffodils on the Secret Sidewalk

I didn't get out until around 11:30 AM. I set up a nice and easy pace on my usual "Out by the pier and around" route. There were more people out but a lot. You do see more things in the daylight LOL! My splits were 9:06, 8:35, 8:32, 8:37 and 8:06 over the last 0.45 mile.

Monday, 4/15/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.65 miles, 40:48, 8:46 pace, 74 feet total ascent, 127/143 avg/max HR, 158 avg cadence, 45F, 81% RH, 5 mph W wind, clear with a nice sunrise

Shoes: blue/yellow Brooks Glycerin GTS20 - 215.48 miles

I got out a bit late but I did get out for a nice and easy run on my usual "Out by the pier and around" route. It's getting lighter in the morning. I wore my Noxgear Tracer2 but not my headlamp. There were more people out walking too. The sun rose about halfway into the run. My splits were 9:06, 8:41, 9:00, 8:44 and 8:08 over the last 0.65 mile.

Tuesday, 4/16/2024

steps, avg/max HR, pounds, floors climbed

Walk: 2.25 miles, 29:22, 13:03 pace, 49 feet total ascent, 83/100 avg/max HR, 113 avg cadence, 39F, 81% RH, 5 mph W wind, clear

Shoes: blue Brooks Launch GTS8 - 420.05 miles

I got for a walk after 5 consecutive run days on my longer "Out to Beach Ave" route. I hope my knees appreciated a brisk walk, lol! My splits were 13:07, 12:55 and 13:18 over the last 0.25 mile.

Wednesday, 4/17/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:44, 8:42 pace, 66 feet total ascent, 122/133 avg/max HR, 158/168 avg/max cadence, 45F, 57% RH, 10 mph E wind, wind chill 40F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 219.93 miles

I got out for a run on my usual "Out by the pier and around" route at my usual nice and easy pace. I was out a mile out when I realized that I had forgotten my Brooks beanie. I was all set with my clothing but my ears were cold on the whole run. I survived but it did bother me. I reached inside to put it on when I stretched after my run which warmed up my ears. My splits were 9:05, 8:55, 8:36, 8:26 and 8:15 over the last 0.45 mile.

Thursday, 4/18/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.55 miles, 39:31, 8:41 pace, 65 feet total ascent, 126/142 avg/max HR, 159/170 avg/max cadence, 55F, 88% RH, 8 mph W wind, cloudy

Shoes: blue/yellow Brooks Launch GTS20 - 224.48 miles

It was warmer today. I think I was just thinking about how cold it was yesterday so I overdressed a bit. I had to take off my Brooks beanie after a mile. I set up a "get it done" pace until I felt warm and then pushed the pace at bit. My splits were 9:03, 8:38, 8:44, 8:41 and 7:58 over the last 0.55 mile.

Friday, 4/19/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.55 miles, 40:22, 8:52 pace, 65 feet total ascent, 119/136 avg/max HR, 156/167 avg/max cadence, 46F, 93% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 229.03 miles

I felt a bit bloated and wanted to just roll over and go back to sleep ... but I didn't. I got out on my usual "Out by the pier and around" route at a "get it done" pace. My splits were 9:19, 8:49, 9:08, 8:40 and 8:04 over the last 0.55 mile.

Sunday, 4/7/2024 to Saturday, 4/13/2024 - Run Our River 5K - April

I walked 3 times this week, 5.65 miles.

I ran 6 times this week, 25.84 miles.

I didn't bike this week.

I took 69,885 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 short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1383 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/7/2024

10549 steps, 43/135 avg/max HR, 12 floors climbed

Run: 5.05 miles, 44:25, 8:47 pace, 72 feet total ascent, 124/139 avg/max HR, 156/167 avg/max cadence, 46F, 57% RH, 7 mph NE wind, wind chill 43F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 185.59 miles

I got a bit extra on my run when I didn't press the start on my Venu. I pressed Start after 1/2 mile and headed back to start over on my usual "Out by the pier and around" route. I set up a slow and steady pace until my legs got warm. Then I picked it up a bit. My splits were 9:15, 8:44, 8:56, 8:44 and 8:22.

I received my Hestia and a solar filter a couple weeks ago. What is a Hestia you ask, link here? A Hestia is a 25X telescope that looks sort of like a book that can be somewhat hooked up to a cell phone camera. I bought it off of Kickstarter several months ago and it finally got it. I probably paid too much and it will probably end up as a expensive paperweight but whatever. Anyway ... I got it out on Sunday on a clear day to get it ready. I had found a Facebook post from a guy in OH that explained some of his tricks and tips. They did prove useful.

I took a picture of a nearby roof to get used to focusing it. Then I put on the solar filter and took a picture of the sun. I don't know if it was entirely in focus but it seemed OK.

Monday, 4/8/2024

5980 steps, 42/86 avg/max HR, 169.7 pounds, 9 floors climbed

Walk: 1.65 miles, 22:33, 13:39 pace, 13 feet total ascent, 82/90 avg/max HR, 120/130 avg/max cadence, 34F, 75% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 413.80 miles

I opted for a brisk walk this morning after 5 consecutive run days. I know that I can't run every day but I wish I could! My splits were 13:44 and 13:32 over the last 0.65 mile.

Well ... today was the day ... a full solar eclipse going right overhead in Rochester NY for the first time since January 1925 ... and it was fully overcast!!! There were clouds all the way from Erie PA to Syracuse NY. 

What I saw at 3:20 PM

What Bill Wisniewski, Christine's oldest brother, saw in Ravenna OH. It's all about location, location and location!

I stood outside and yes ... it got quickly (within 15 seconds) dark at 3:20 PM and just as quickly light at 3:23 PM. I did see light to the north over Lake Ontario during the eclipse. Oh well!!!

Gray, Darker Gray, Gray

Perhaps it was the Death Star?

A Buffalo themed meme (it should add 13 seconds too)

The meme reaction to our "spectacular", "once in a lifetime" solar eclipse was swift, lol! Maybe I should travel to either western Iceland or northern Spain for the 2026 solar eclipse?

Tuesday, 4/9/2024

14727 steps, 42/151 avg/max HR, 169.6 pounds, 6 floors climbed

Walk: 1.65 miles, 21:49, 13:14 pace, 13 feet total ascent, 86/97 avg/max HR, 117 avg cadence, 45F, 70% RH, 5 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 415.45 miles

I got out for another brisk walk on my usual "Out to Ling Rd" route to save my legs (a bit) for a race tonight. My splits were 13:19 and 13:05 over the last 0.65 mile.

Yes ... it was sunny today ... the day after a once in a lifetime solar eclipse here in Rochester NY!!!!

Tonight was the April edition of the 6 race Run Our River 5K series. I headed down to the venue in plenty of time for the 6:15 PM start. I got my series bib and settled in for a warm 5K. The usual temp in April was high 40s so it was 30F warmer.

Run: 1.05 miles, 9:28, 9:01 pace, 7 feet total ascent, 124/134 avg/max HR, 154/161 avg/max cadence]

Shoes: blue/yellow Brooks Glycerin GTS20 - 186.64 miles

Run: 3.14 miles, 25:06, 7:59 pace, 9 feet total ascent, 144/153 avg/max HR, 161/172 avg/max cadence, 79F, 17% RH, 10 mph S wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 189.78 miles

I got out a slow 1 mile warm up and had 10 minutes before the race started. And ... we were off! I went out too fast in mile 1. When I passed Wendy "Flash" Abbot just before mile 1 I knew that I had started out a bit too fast. She passed me back before mile 2. I was a bit gassed but I hung on. And ... the time was just past 25 minutes when I crossed the line. I walked a bit and drank some water. Done!!!

I did OK. My official chip time was 25:01, gun time 25:09. I was 48th out of 129, 4th out of 9 in my M 65-69 age group, results here. My splits were 7:55, 8:09, 8:02 and 7:06 over the last 0.14 mile.

Wednesday, 4/10/2024

7083 steps, 42/98 avg/max HR, 9 floors climbed

Walk: 2.35 miles, 30:48, 13:07 pace, 66 feet total ascent, 86/103 avg/max HR, 120/194 avg/max cadence, 61F, 63% RH, 9 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 417.80 miles

I felt a bit tired this morning so I opted for a slight longer but still brisk walk on my "Out to Dewey Ave" route. It was warm, windy and cloudy. I still wore my Noxgear Tracer2 lighted vest and listened to the bird chirp up a storm. My splits were 12:54, 12:57 and 14:08 over the last 0.35 mile.

Thursday, 4/11/2024

9586 steps, 42/139 avg/max HR, 19 floors climbed

Run: 5.05 miles, 44:03, 8:43 pace, 43 feet total ascent, 128/141 avg/max HR, 160/171 avg/max cadence, 50F, 87% RH, 6 mph E wind, rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 194.83 miles.

Yes ... it was dark, rainy and windy. Most people would have heard the rain at 5:20 AM, rolled over and went back to sleep. But ... I am a runner and a run was to done. So ... I got up, got dressed, grumbled a bit and got out there. I headed out at my usual pace on my "Out to Island Cottage" route which keeps me on the LOSP Trail and off the road. Just an out and back ... boom ... done. My splits were 57, 53, 37, 38 and 31. I was drenched when I came in. My Brooks 1/4 zip long sleeve pullover weighed a couple pounds more and my shorts were dripping. I was a bit cold so I went straight upstairs to take a warm shower.

Friday, 4/12/2024

10063 steps, 42/144 avg/max HR, 9 floors climbed

Run: 5.05 miles, 44:18, 8:46 pace, 36 feet total ascent, 130/148 avg/max HR, 160/165 avg/max cadence, 63F, 88 % RH, 10 mph SSW wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 199.88 miles

It was warmer, a bit more windy and wasn't raining as hard as yesterday when I stepped outside for my run. So ... it was a bit of progress I guess. I kept to the "Out to Island Cottage" route to keep off the road again. My splits were 8:59, 9:04, 8:43, 8:34 and 8:32. It was as raining as hard but I think I was just as wet as yesterday though.

Saturday, 4/13/2024

11897 steps, 44/140 avg/max HR, 9 floors climbed

Run: 6.5 miles, 57:20, 8:41 pace, 39 feet total ascent, 129/143 avg/max HR, 159/169 avg/max cadence, 39F, 87% RH, 21 WNW wind, wind chill 30F, sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 206.38 miles

It was a colder, windier and yes ... still sprinkling a bit when I headed out for a run this morning. I wanted to avoid the cars like the 2 days so I headed out on the LOSP Trail. I wanted a longer run so I headed out on Island Cottage to the Char. It was a stiff run heading out for sure but I had a nice tailwind on the way back. My splits were 8:58, 8:57, 8:51, 8:39, 8:28, 8:29 and 8:14 over the last 0.5 mile.

Sunday, 3/31/2024 to Saturday, 4/6/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.64 miles.

I didn't bike this week.

I took 67,341 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1376 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/31/2024

9597 steps, 43/145 avg/max HR, 24 floors climbed

Run: 5.06 miles, 43:13, 8:33 pace, 74 feet total ascent, 130/146 avg/max HR, 157/171 avg/max cadence, 37F, 70% RH, 8 mph NW wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 154.96 miles

It was a bit chilly and left hip had ached a bit all night. It has disturbed my sleep since I sleep on my left side. But ... I wore shorts and went out for a run on my usual "Out by the pier and around" route anyways. Why? Well ... I was stubborn and wanted to get above 110 miles for March. Yes .. I warmed up and my left hip ache went away (at least for the duration of the run and for a while afterwards). My splits were 9:12, 8:44, 8:43, 8:23 and 7:46.

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

I took 10 walks for 13.8 miles, 1.38 miles/walk in March and 25 walks for 38.51 miles, 1.54 miles/walk so far in 2024.

I took 1 treadmill walk for 1.0 mile.

I took 23 runs for 110.30 miles, 4.80 miles/run in March and 78 runs for 357.58 miles, 4.58 miles/run so far in 2024.

I ran 1 race in March:

 3/16 Runnin' of the Green, 5 miles, 41:35, 8:19 pace, 425th/1575, 4th/38 in my M65-69 age group, 38F, 76% RH, 13 mph WSW wind, wind chill 31F, cloudy

I took 273,358 steps in March and 809,337 steps so far in 2024.

Monday, 4/1/2024

10558 steps, 47/136 avg/max HR, 168.1 pounds, 13 floors climbed

Run: 5.45 miles, 47:59, 8:48 pace, 70 feet total ascent, 128/138 avg/max HR, 159/167 avg/max cadence, 41F, 75% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 160.41 miles

I was back to the usual run on my slightly longer usual "Out on the pier and around" route. I set up a slightly slower "get it done" pace and "got it done". My splits were 8:55, 8:48, 8:56, 8:45, 8:48 and 8:22 over the last 0.45 mile.

Tuesday, 4/2/2024

5708 steps, 46/100 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 20:19, 12:19 pace, 20 feet total ascent, 95/103 avg/max HR, 133/201 avg/max cadence, 43F, 56% RH, 12 mph E wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 412.15 miles

I had a few aches and pains in my left hip and knee so I decided to take a walk on my usual "Out to Ling Rd" route. It was a bit chilly and windy so I set up a brisk pace since I wore just shorts, lol! My splits were 12:20 and 12:17 over the last 0.65 mile.

Wednesday, 4/3/2024

11049 steps, 41/142 avg/max HR, 168.9 pounds, 33 floors climbed

Run: 5.56 miles, 47.37, 8:34 pace, 110 feet total ascent, 133/144 avg/max HR, 158/167 avg/max cadence, 46F, 81% RH, 10 mph SSE wind, wind chill 42, overcast with light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 165.97 miles

It was a bit chilly, windy and rainy but it was a run day so I got out for my usual run on my longer "Out by the pier and to Mann Rd" route. I was up a pound due to pizza last night so that was extra motivation for an extra mile. Yes ... I got damp from the light rain. Yes ... drivers probably thought I was crazy. Anyways ... my splits were 8:47, 8:29, 8:30, 8:27, 8:39 and 8:30 over the last 0.56 mile.

Thursday, 4/4/2024

10258 steps, 48/135 avg/max HR, 169.5 pounds, 17 floors climbed

Run: 4.46 miles, 39:56, 8:58 pace, 74 feet total ascent, 123/138 avg/max HR, 157/167 avg/max cadence, 39F, 87% RH, 5 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 170.43 miles

I didn't want to get up, get dressed, get outside and get running ... but I did because it's what I have done for the last 1380 days. I got out at a "get it done" pace on my usual "Out by the pier and around" route. I dragged myself along the whole way and wished I was home but I endured and got it done. My splits were 9:19, 9:10, 9:03, 8:41 and 8:10 over the last 0.46 mile.

Friday, 4/5/2024

10210 steps, 46/138 avg/max HR, 169.7 pounds, 17 floors climbed

Run: 4.55 miles, 39:28, 8:40 pace, 68 feet total ascent, 129/142 avg/max HR, 158/172 avg/max cadence, 34F, 86% RH, 6 mph WNW wind, wind chill 29F, light snow

Shoes: blue/yellow Brooks Glycerin GTS20 - 174.98 miles

It was chilly and windy again this morning. I wore shorts again due to an issue that I developed from wearing my tights. The calendar says spring has arrived but ... a real light snow started to fall as soon as I started ... and then got worse as I turned into the wind. I kind of regretted wearing my shorts, lol! Oh well ... I survived. My splits were 8:42, 8:43, 8:55, 8:48 and 7:54 over the last 0.55 mile.

Saturday, 4/6/2024

9961 steps, 47/141 avg/max HR, 168.9 pounds, 24 floors climbed

Run: 5.56 miles, 47:50, 8:37 pace, 98 feet total ascent, 130/146 avg/max HR, 157/172 avg/max cadence, 43F, 75% RH, 9 mph NNW wind, wind chill 38F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 180.54 miles

The rain that had plagued Rochester for several days appears to be leaving! It was a bit chilly and windy but partly cloudy this morning! I wore shorts and it was a bit chilly on my legs though. I got for a little longer run on my "Out by the pier and to Mann Rd" route. My splits were 8:53, 8:33, 8:48, 8:37, 8:39 and 7:48 over the last 0.56 mile.

Sunday, 3/24/2024 to Saturday, 3/30/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.36 miles.

I didn't bike this week.

I took 62,007 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1369 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/24/2024

7765 steps, 44/139 avg/max HR, 165.9 pounds, 14 floors climbed

Run: 4.75 miles, 42:29, 8:56 pace, 68 feet total ascent, 128/142 avg/max HR, 157/172 avg/max cadence, 28F, 43% RH, 15 mph NNE wind, wind chill 18F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 130.29 miles

I slept in until 9 AM and cuddled a bit with my darling wife, Christine, before I got out for a nice and easy run on my usual "Out by the pier and around" route. My left calf didn't really bother me except for one slight twinge. There was quite a few patches of snow on the boardwalk in the Ontario Beach Park and on the Secret Sidewalk. I just ran through them or avoided them. My splits were 9:19, 8:49, 9:08, 9:02 and 8:13 over the last 0.75 mile.

Monday, 3/25/2024

8744 steps, 44/108 avg/max HR, 166.8 pounds, 11 floors climbed

Walk: 1.65 miles, 22:58, 13:55 pace, 19 feet total ascent, 81/100 avg/max HR, 117/141 avg/max cadence, 25F, 68% RH, 8 mph ESE wind, wind chill 17F, clear with a full moon

Shoes: blue Brooks Launch GTS8 - 408.85 miles

I didn't get to sleep until almost midnight and my Alexa weekday alarm went off like usual at 5:20 AM. It was brutal ... so I decided to ease into my usual morning routine with a brisk walk. The full moon hung low in the western sky as I headed out. I tried to get a 3x telephoto shot but my photos didn't turn out well. It was certainly cold though! My splits were 14:38 and 12:47 over the last 0.65 mile.

Tuesday, 3/26/2024

11228 steps, 40/135 avg/max HR, 7 floors climbed

Run: 4.55 miles, 40:46, 8:57 pace, 65 feet total ascent, 125/137 avg/max HR, 156/165 avg/max cadence, 46F, 34% RH, 16 mph S wind, wind chill 40F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 134.84 miles

My left Achilles tendon was a bit tight when I got up this morning. I briefly thought of doing another walk but I put on my running instead of walking shoes just before I got out the door. I set up my usual nice and easy pace. I just felt a slight tightness in my left calf that didn't hinder me. There was only a very tiny patch of ice on the Secret Sidewalk. My splits were 9:13, 9:05, 9:05, 8:47 and 8:20 over the last 0.55 mile.

Wednesday, 3/27/2024

13042 steps, 45/140 avg/max HR, 166.7 pounds, 13 floors climbed

Run: 5.46 mles, 47:50, 8:46 pace, 77 feet total ascent, 128/147 avg/max HR, 158/165 avg/max cadence, 54F, 58% RH, 8 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 140.30 miles

It was warmer this morning so I wore just shorts and a long sleeve tech ... no Brooks beanie or gloves. I wanted a bit extra since I was so close to getting over 100 running miles for the month so I chose my "Out on the pier and around" route. My left calf was just a really minor discomfort. My splits were 9:01, 8:43, 8:47, 8:53, 8:38 and 8:16 over the last 0.46 mile.

Thursday, 3/28/2024

9692 steps, 41/138 avg/max HR, 165.7 pounds, 15 floors climbed

Run: 5.05 miles, 44:23, 8:47 pace, 86 feet total ascent, 126/142 avg/max HR, 156/167 avg/max cadence, 37F, 60% RH, 8 mph W wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 140.30 miles

I had another day of vacation from Ricoh so I canceled my Alexa alarm for 5:20 AM and slept in until 7:18 AM. Our cat, Nebula, was confused by my tardiness at getting up. I puttered a bit but got up, got dressed and got out there to get over 100 miles for the sixth month in a row. Boo-yah! My splits were 9:01, 8:51, 8:51, 8:53 and 8:17.

Well ... my daughter, Karen, is in the midst of moving to Springfield, IL with a guy named Randy that she just met in the flesh on Tuesday. Karen said that they met online several months ago and have talked on the phone for hours. Well ... he flew out to Boston on Tuesday. They picked up a 10 foot U-Haul on Wednesday, loaded it with her stuff, cleaned her apartment and got a bit of sleep. Then he drove out to NY today. My ex-wife, Nancy, her boyfriend, Tom, and I met up with them at an AirBNB on the east side of Canandaigua Lake around 7:30 PM to share a takeout meal from Dennys and talk a bit. I only saw them for a bit under 2 hours. I can only hope that he treats her well. Springfield IL is 770 miles away from Rochester NY. I didn't get home until 10:30 PM.

Friday, 3/29/2024

3842 steps, 44/96 avg/max HR, 165.8 pounds, 6 floors climbed

Walk: 1.65 miles, 20:50, 12:37 pace, 9 feet total ascent, 92/102 avg/max HR, 106/143 avg/max cadence, 37F, 56% RH, 18 mph WNW wind, wind chill 28F, cloudy

Shoes: blue Brooks Launch GTS8 - 410.50 miles

I have a severe case of no motivation until a bit after 1 PM. I  couldn't get the motivation to run but I did find it for a brisk walk. My splits were 12:35 and 12:40 over the last 0.65 mile.

Meanwhile ... my daughter, Karen, and her boyfriend, Randy, had a long day of driving 812 miles from Canandaigua NY to Springfield, Illinois. They got there around 2 AM. I hope she and her animals are happy out there.

Saturday, 3/30/2024

7694 steps, 47/149 avg/max HR, 165.9 pounds, 15 floors climbed

Run: 4.55 miles, 38:53, 8:32 pace, 64 feet total ascent, 134/150 avg/max HR, 158/168 avg/max cadence, 39F, 60% RH, 7 mph N wind, wind chill 35F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 149.90 miles

I puttered around a bit but I did get out without too much trouble. It was truly a beautiful morning for a run. I just put it into a nice and easy pace like usual. I think I sped up a bit. My splits were 8:46, 8:29, 8:41, 8:35 and 7:51 over the last 0.55 mile.

Sunday, 3/17/2024 to Saturday, 3/23/2024

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 18.01 miles.

I didn't bike this week.

I took 45,281 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1362 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/17/2024

3974 steps, 42/86 avg/max HR, 168.9 pounds, 7 floors climbed

Walk: 1.65 miles, 24:45, 15:00 pace, 13 feet total ascent, 80/90 avg/max HR, 114/123 avg/max cadence, 41F, 81% RH, 14 mph W wind, wind chill 34F, partly cloudy

My left calf was achy and I knew that a run was out of the question. I set up an achy walking pace and it hurt a bit but I kept walking. I eventually loosened up ... after a mile. My splits were 15:03 and 14:56 over the last 0.65 mile.

Monday, 3/18/2024

7600 steps, 41/138 avg/max HR, 169.0 pounds, 23 floors climbed

Run: 4.05 miles, 37:54, 9:21 pace, 94 feet total ascent, 122/144 avg/max HR, 156/165 avg/max cadence, 32F, 59% RH, 13 mph W wind, wind chill 23F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 111.58 miles

I am on vacation all week so I started off by sleeping in and getting out in the daylight. It probably wasn't the best idea but I got out for a really slow and easy run. I could definitely feel my left calf but I endured its dull ache and took really short strides. I chose my kind-of-short "Out to Dewey Ave" for 4 miles. I got it done with splits of 9:43, 9:31, 9:05 and 9:07.

Tuesday, 3/19/2024

4891 steps, 38/101 avg/max HR, 168.1 pounds, 14 floors climbed

Walk: 1.65 miles, 22:05, 13:24 pace, 13 feet total ascent, 90/109 avg/max HR, 114/141 avg/max cadence, 30F, 80% RH, 17 mph W wind, wind chill 19F, cloudy with a few snow flakes

Shoes: blue Brooks Launch GTS8- 405.55 miles

I decided to take it easy on my left calf this morning. So ... I just did a brisk walk on my "Out to Ling Ave" route. Some might think that a 13:24 pace in not taking it easy but ... I did start a bit slow ... I think. My splits were 13:35 and 13:07 over the last 0.65 mile.

Wednesday, 3/20/2024

10923 steps, 44/142 avg/max HR, 165.9 pounds, 17 floors climbed

Run: 6.36 miles, 56:27, 8:53 pace, 105 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 75% RH, 9 mph SW wind, wind chill 29F, light snow

Shoes: blue/yellow Brooks Glycerin GTS20 - 117.94 miles

I thought I would get in a nice longer run this morning. I set out on what ended up to be my "Out on the pier and to Mann Rd" route. I set up my usual nice and easy pace. I could feel a slight ache in my left calf but it didn't get any worse so I thought I was OK. Well ... it was the last 1/2 mile that my left calf up and told me ... this is too far and started to really hurt. I guess if I hadn't added the extra 1/2 mile out to Mann Rd that I would have been OK. Anyway ... my splits were 9:11, 8;43 8:56, 9:00, 8:49:8:41 and 8:46 over the last 0.36 mile.

Thursday, 3/21/2024

5539 steps, 41/130 avg/max HR, 166.0 pounds, 12 floors climbed

Run: 3.15 miles, 29:28, 9:21 pace, 47 feet total ascent, 122/134 avg/max HR, 157/166 avg/max cadence, 25F, 54% RH, 15 mph NW wind, wind chill 13F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 121.09 miles

I slept in and puttered around for a long while before I got out before 11 AM. It was cold and windy so I chose a run instead of a walk. My left calf was achy and didn't want me to run but I ran anyway at a very, very nice and easy pace. My splits were 9:41, 9:15, 9:16 and 8:31 over the last 0.15 mile.

Friday, 3/22/2024

7517 steps, 45/135 avg/max HR, 166.1 pounds, 17 floors climbed

Run: 4.45 miles, 40:15, 9:03 pace, 63 feet total ascent, 125/137 avg/max HR, 157/167 avg/max cadence, 23F, 68% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 125.54 miles

It was cold again and the forecast for tonight was 2 to 5 inches of wet snow but ... it was just cold and calm when I got out for my run on my usual "Out by the pier and around" route. My left calf ached a bit so I set up a really nice and easy pace. I probably just have rested it ... but I got it done. My splits were 9:23, 9:15, 8:54, 8:43 and 8:45 over the last 0.45 mile. 

Saturday, 3/23/2024

4837 steps, 40/100 avg/max HR, 166.5 pounds, 9 floors climbed

Walk: 1.65 miles, 20:35, 12:35 pace, 11 feet total ascent, 92/106 avg/max HR, 125/147 avg/max cadence, 27F, 86% RH, 12 NNE wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 407.20 miles

Well ... winter is not done with upstate NY. About 3 inches of wet snow fell overnight up near Lake Ontario. I felt that my left calf needed a rest so I opted for a very brisk walk. I kept to Greenleaf Rd since the sidewalk was still snow covered and probably slippery. The road was bare so I really dialed up the pace. My splits were 12:31 and 12:42 over the last 0.65 mile.

Sunday, 3/10/2024 to Saturday, 3/16/2024 - Runnin' of the Green 5 Mile Race

I walked 3 times this week, 2.15 miles.

I ran 6 times this week, 26.31 miles.

I walked once on the treadmill, 1.0 mile

I didn't bike this week.

I took 70,261 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1355 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/10//2024

9992 steps, 40/142 avg/max HR, 166.5 pounds, 18 floors climbed

Run: 6.55 miles, 55:45, 8:38 pace, 108 feet total ascent, 132/148 avg/max HR, 158/168 avg/max cadence, 39F, 81% RH, 7 mph W wind, wind chill 35F, overcast

The DST time change was last night so I woke up around 7 AM instead of 6 AM. I did the usual stuff ... got up, weighed myself, set the coffee up, got dressed and got out there. I set up for my usual 6.55 mile run but on a slightly different route: "Out on the pier and out to Mann Rd". The pier was dry so I ran out to the end. The wind had kicked up a bit so I was a bit slower for a while. The run was nice as usual. My splits were 8:43, 8:28, 8:39, 8:53, 8:48, 8:37 and 7:59 over the last 0.55 mile.

Monday, 3/11/2024

7946 steps, 44/95 avg/max HR, 166.8 pounds, 9 floors climbed

Walk: 0.29 mile, 5:13, 18:15 pace, 20 feet total ascent, 80/99 avg/max HR, 110 avg cadence, 34F, 55% RH, 18 mph WNW wind, wind chill 24F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 400.29 miles

Treadmill: 1.0 mile, 18:38, 18:38 pace, 67/75 avg/max HR, 109/115 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 401.29 miles

Walk: 0.31 mile, 5:11, 16:29 pace, 20 feet total ascent, 82/99 avg/max HR, 112/134 avg/max cadence, 34F, 55% RH, 22 mph NW wind, wind chill 23F, clear

Shoes: blue Brooks Launch GTS8 - 401.60 miles

I thought about a run but I was glad that I opted for a walk before I stepped outside. I had snowed overnight but before that it had the rain had frozen into ice. The sidewalks and road weren't solid ice but there was enough where I could just walk at a normal pace while I concentrated on not falling or not getting blown over. I passed the Fitness Center and thought ... it's nice, warm and not slippery in there. So ... I did a mile on the treadmill. Another guy that I see walking came in too. We both thought it was a lot safer inside than outside. The wind helped blow me home.

Tuesday, 3/12/2024

11367 steps, 41/135 avg/max HR, 167.1 pounds, 18 floors climbed

Run: 4.57 miles, 42:05, 9:13 pace, 63 feet total ascent, 123/138 avg/max HR, 154/165 avg/max cadence, 43F, 61% RH, 9 mph WNW wind, wind chill 38F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 91.44 miles

I did the usual ... and then the unusual happened. I started out with the usual nice and easy pace but had a pain right behind my left knee right from the start. I soldiered onward until I got to Greenleaf Rd and then stopped to massage it for a moment. I continued onward at a slower pace with shorter strides. I thought about turning around after a mile. The pain slowly lessened until it almost was a vague memory by the time I got done. Weird. My splits were 9:38, 9:14, 9:10, 9:01 and 8:52 over the last 0.57 mile. So .. a pain turned into a negative split!

Wednesday, 3/13/2024

10605 steps, 40/138 avg/max HR, 168.3 pounds, 18 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 80 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 70% RH 8 mph SW wind, wind chill 41F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 95.99 miles

I got out for my usual run on my usual "Out by the pier and around" route. I had no pain behind my left knee this morning so yesterday's pain appeared to be just a random one. I was running up Greenleaf Rd just past the Lake Shore Country Club when I saw something in the road that oncoming cars were avoiding. I thought it was a bag that I could move out of the road. Well .... I got within 3 feet of it before I saw that it was a raccoon! I saw its eyes and it was alive! I veered away and it didn't move! The things I see sometimes! My splits were 8:51, 8:39, 8:39, 8:35 and 8:12 over the last 0.55 mile.

Thursday, 3/14/2024

7885 steps, 40/135 avg/max HR, 167.8 pounds, 17 floors climbed

Run: 4.55 miles, 43:32, 9:34 pace, 63 feet total ascent, 122/145 avg/max HR, 151 avg cadence, 39F, 81% RH, calm, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 100.54 miles

Another usual run that turned into something not usual. I headed out on my usual "Out by the pier and around" route and felt OK. But .. my left calf about 4 inches below my left knee developed what became a pain that caused me to slow and eventually walk/limp the last mile. It pretty much sucked. My splits were 8:46, 8;32, 8:46, 10:07 and 13:16 over the last 0.55 mile.

Friday, 3/15/2024

10548 steps, 40/116 avg/max HR, 168.5 pounds, 8 floors climbed

Walk: 1.65 miles, 25:41, 15:34 pace, 16 feet total ascent, 87/99 avg/max HR, 110/125 avg/max cadence, 43F, 87% RH, 13 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 403.25 miles

I got for my usual walk on the day before a race. My left calf was tight so I stuck as fast a pace as I could. It was about 90/10 walk/limp for 90% of the walk. My splits were 15:52 and 15:06 over the last 0.65 mile.

Saturday, 3/16/2024

11918 steps, 40/143 avg/max HR, 168.2 pounds, 13 floors climbed

Today's race was the Runnin' of the Green. I have run a 5 mile race in March for a long time ... checks spreadsheet. I ran 9 Johnny's Runnin' of the Green (directed by the late Bill Keyoe) at Blue Cross Arena in 2007, 2011, 2012, 2013, 2015 through 2019. Rochester Running Company has directed the race since  2020. I ran 2 virtual races in 2020 and 2021 during COVID-19. I have run 3 races on the new course (but similar) course from the Mercantile on Main in 2022, 2023 and now 2024. So ... you can say that a 5 mile race around St Patrick's Day is what I do. I park in the same parking garage and walk to the venue. This year I got a sweatshirt because I signed up before 1/1/24 .... sweet!

Run: 1.0 mile, 9:24, 9:23 pace, 16 feet total ascent, 114/129 avg/max HR, 152/161 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 102.44 miles

Run: 5.09 miles, 41:41, 8:12 pace, 58 feet total ascent, 38F, 135/148 avg/max HR, 163/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 107.53 miles

It was 37F when I dressed for this race. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover. I started to doubt my clothing choice when I walked in the wind from the parking garage up S Clinton St to the race venue. I saw a lot of runners in tights and only a few in shorts! But ... there was nothing I could do now! The race conditions were 38F, 76%  RH, 13 mph WSW wind, wind chill 31F, cloudy.

I got out for a nice and easy warm up run to see how my left calf felt. I could tell that it would be a problem. I needed a drink of water so I ducked inside, found a water jug with a stack of paper cups and drank a couple of gulps and quickly got to the front near Wendy Abbot, the 8:30 pacer. And ... we were off! I got up an OK race pace. I could feel an ache in my left calf but I was in a race so I ignored it for the majority of the race. I stayed with the 8:30 pace group until just before the turnaround. I got a side-five from Ellen and Barb of Fleet Feet at mile 3. Then ... my left calf ache became worse ... I slowed a bit but it didn't get worse so I ran the best I could ... the digital time was well under 42 ... and done in 41:35 chip time! 

I headed inside and got my checked bag with my well earned and newest favorite Runnin' of the Green sweatshirt. I had 2 donuts to sate my belly and a small glass of beer to sate my thirst. I hung around and headed home.

I did pretty well. I was 425th out of 1575, 4th out of 38 in my M 65-69 age group. My splits were 8:14, 8:19, 8:12, 8:09, 8:05 and 7:51 over the last 0.09 mile.

I was beat the rest of the day. My left calf was not happy either.

Sunday, 3/3/2024 to Saturday, 3/9/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 25.45 miles.

I didn't bike this week.

I took 67,534 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1348 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/3//2024

8476 steps, 40/145 avg/max HR, 168.1 pounds, 22 floors climbed

Run: 5.45 miles, 46:28, 8:32 pace, 97 feet total ascent, 128/147 avg/max HR, 158/168 avg/max cadence, 45F, 93% RH, 5 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 60.22 miles

I puttered around for about 2 hours before I got out for my run. I thought about repeating my 10K run of yesterday. But ... I had a slight ache behind and below my left knee that didn't really slow me down but concerned me a bit. It wasn't enough to make cut my run to 4.45 but I did stretch it to 5.45 miles. I was amazed that my pace was so quick. My negative splits (!!!) were 8:54, 8:40, 8:39, 8:27, 8:19 and 7:44 over the last 0.45 mile.

Monday, 3/4/2024

7967 steps, 45/92 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 23:19, 1.65 miles, 10 feet total ascent, 79/88 avg/max HR, 116/130 avg/max cadence, 37F, 93% RH, 3 mph S wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 398.35 miles

My left calf below my knee felt a bit weird all day yesterday and this morning so I opted for a walk this morning. I knew that I could have run but I thought a walk would be wiser. It did loosen up after a half mile or so. My splits were 14:22 and 13:44 over the last 0.65 mile.

Tuesday, 3/5/2024

9012 steps 41/137 avg/max HR, 24 floors climbed

Run: 4.45 miles, 39:22, 8:50 pace, 77 feet total ascent, 125/139 avg/max HR, 157/163 avg/max 

cadence, 54F, 71% RH, 14 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 64.67 miles

It was warmer so I ran in shorts, my Brooks 1/4 zip long sleeve pullover. I set up a careful pace since I didn't know how my left calf felt. It didn't bother me but I spent the entire run waiting for it to bother me. My splits were 9:15, 8:41, 8:39, 8:55 and 8:32 over the last 0.45 mile.

Wednesday, 3/6/2024

11058 steps, 39/143 avg/max HR, 167.2 pounds, 12 floors climbed

Run: 4.55 miles, 39:41, 8:43 pace, 83 feet total ascent, 131/151 avg/max HR, 158/170 avg/max cadence, 48F, 93% RH, 7 mph N wind, wind chill 46F, light mist

Shoes: blue/yellow Brooks Glycerin GTS20 - 69.22 miles

It was still warm so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover again. There was any wind to speak of but a real light mist that didn't bother me. I set up my usual pace and pushed it a bit when everything felt OK. My splits were 9:01, 8:42, 8:47, 8:44 and 8:04 over the last 0.55 mile. 

Thursday, 3/7/2024

13708 steps, 42/138 avg/max HR, 167.3 pounds, 28 floors climbed

Run: 4.55 miles, 39:52, 8:46 pace, 75 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 13 mph NNE wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 73.77 miles

It was colder this morning so it was back to tights and the usual cold weather gear on my usual run on my usual "Out by the pier and around" route. The wind was brisk and chilly. It tried to hold me back at times but "I got it done". My splits were 9:00, 8:52, 8:55, 8:36 and 8:08 over the last 055 mile.

Friday, 3/8/2024

7155 steps, 40/99 avg/max HR, 168.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:37, 12:29 pace, 10 feet total ascent, 88/100 avg/max HR, 122 avg cadence, 30F, 80% RH, calm, clear

Shoes: blue/yellow Brooks Launch GTS8 - 400.0 miles

I really thought about a run this morning but I wanted to run long this weekend so I knew I needed a break with a walk. It was clear, calm and cold with frost on the windshields and ground this morning. I struck up a really brisk pace to try to warm up but never really did. Thank goodness it wasn't windy! My splits were 12:34 and 12:20 over the last 0.65 mile.

Saturday, 3/9/2024

10158 steps, 45/141 avg/max HR, 166.0 pounds, 33 floors climbed

Run: 6.55 miles, 57:13, 8:44 pace, 119 feet total ascent, 131/143 avg/max HR, 158 avg cadence, 45F, 70% RH, 20 mph S wind, wind chill 37F, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 80.32 miles

I was awake a bit after 6 AM and listened to the wind beat against the bedroom screens while I puttered around. But ... it was long run day so I knew what I had to do. I got up, went downstairs, weighed myself, set up the coffee, got dressed and got out there. It was windy and rainy but no matter ... a long run had to be earned. I set up a nice and easy run as I headed out on my "Out by the pier and to Dewey Ave" route. I could have cut it short at Mann Rd but I wanted a 10K. The wind was howling and it tried to push me back but I just slowed when I headed into it. The light rain did get me a bit damp by the time I got done with the run and my post-run stretches. My splits were 9:04, 8:45, 8:37, 8:34, 8:29, 9:02 and 8:31 over the last 0.55 mile.

Sunday, 2/25/2024 to Saturday, 3/2/2024

I walked twice this week, 3.30 miles.

I ran 6 times this week, 29.71 miles.

I didn't bike this week.

I took 55,586 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1341 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/25/2024

9381 steps, 40/138 avg/max HR, 167.1 pounds, 19 floors climbed

Run: 5.45 miles, 48:18, 8:51 pace, 72 feet total ascent, 126/142 avg/max HR, 157/170 avg/max cadence, 23F, 63% RH, 9 mph SSW wind, wind chill 14F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 30.51 miles

I decided to get a picture of all the ice icicles on the pier before they all melted later in the day

I got out for a nice run on my "Out on the pier and around" route. I set up my usual nice and easy pace like so man times before. The pier had just a smidge of ice that was easily avoided. My splits were 9:10, 8:55, 9:01, 8:50, 8:40 and 8:06 over the last 0.45 mile.

Monday, 2/26/2024

8079 steps, 44/140 avg/max HR, 167.4 pounds, 7 floors climbed

Run: 4.55 miles, 39:45, 8:44 pace, 73 feet total ascent, 127/143 avg/max HR, 159/170 avg/max cadence, 34F, 75% RH, 6 mph WSW wind wind chill 29F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 35.06 miles

I had an "all-nighter" last night ... I didn't get up to go pee. People over 60 know what I am talking about. Anyway ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. The full moon that hung in the western sky was not usual and was appreciated. My splits were 8:59, 8:49, 8:51, 8:40 and 8:02 over the last 0.55 mile.

February 1st

February 26

I have a Tracer360 and a Tracer2 pic .... guess which is which, wow!

Tuesday, 2/27/2024

11428 steps, 41/136 avg/max HR, 167.7 pounds, 17 floors climbed

Run: 5.45 miles, 48:59, 8:59 pace, 78 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 48F, 57% RH, 8 mph SSW wind, cloudy

Shoes; blue/yellow Brooks Glycerin GTS20 - 40.51 miles

It was warmer this morning so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover. My legs were tired but I wanted to get over 100 miles for the month. So ... I stuck up a really nice and easy pace on my "Out on the pier and around" route. I did break into a tiny walk break twice. My splits were 9:22, 8:54, 8:49, 9:14, 8:49 and 8:32 over the last 0.45 mile.

Wednesday, 2/28/2024

10591 steps, 42/146 avg/max HR, 169.3 pounds, 21 floors climbed

Walk: 1.65 miles, 21:28, 13:01 pace, 1 foot total ascent, 88/102 avg/max HR, 116/179 avg/max cadence, 55F, 77% RH, 12 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 395.05 miles

It was a bit warmer but windier. I needed a rest day from running so I took a brisk walk on my usual "Out to Ling Rd" route. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover like yesterday. The wind make me regret my clothing choice since I walked instead of ran. But ... I was stubborn so I sucked it up and got my walk in. My splits were 12:59 and 13:04 over the last 0.65 mile.

Run: 3.15 miles, 26:38, 8:27 pace, 41 feet total ascent, 129/153 avg/max HR, 156/168 avg/max cadence, 63F, 72% RH, 21 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 43.66 miles

I knew that my legs probably would regret it but I just had to get out at noon for a run in shorts and a short sleeve tech with no hat and no gloves on a windy 63F day on the end of February! I started slow and then kicked it up several notches! My negative splits were 8:59, 8:22, 8:13 and 7:06 over the last 0.15 mile. The last 3 were probably wind aided, lol!

The cold front came in as expected and dropped the temperature below freezing before nightfall. Our lights flickered around 6:30 PM and then went out for about 2 hours from 7:15 PM to 9:30 PM. It certainly got dark and quiet with just the whistling wind to listen to! I got a text from RG&E about the power being restored less than a minute after I posted on Facebook about the power outage and the heat (power) came back on while I brushed my teeth. I reset the clocks in the kitchen, started the dishwasher and went to bed!

Thursday, 2/29/2024

6810 steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 23:53, 14:29 pace, 18 feet total ascent, 80/98 avg/max HR, 120/138 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, light snow

Shoes: blue Brooks Launch GTS8 - 396.70 miles

It was 34F colder this morning and almost all sane people would have stayed in bed at 5:20 AM but after a bit of puttering, I got up, groaned about how cold it was, got dressed (in ALL my cold weather gear) and got out there. I still needed a rest day from running for my legs so I chose a walk on my usual "Out to Ling Rd" route. There was a dusting of snow that covered most of the grass so I chose a careful pace. There wasn't any ice under the sidewalk so I picked up the pace after a bit. My splits were 14:42 and 14:10 over the last 0.65 mile.

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

I took 8 walks in February for 13.55, 1.69 miles/walk and 14 walks for 23.06 miles, 1.65 miles/walk so far in 2024.

I took 24 runs for 105.79 miles (5th month in a row), 4.41 miles/run and 51 runs for 227.26 miles, 4.46 miles/so far in 2024.

I ran 2 races in February:

 2/3 Freezeroo #5, 8 miles, 1;06:09, 8:17 pace, 48th out of 137, 2nd out of 8 in my M 65-59 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy

 2/17 Freezeroo #6, 4.4 miles, 36:35, 8:22 pace, 42nd out of 105, 4th out of 7 in my M 65-69 age group, 4th out of 7 in the Series M 65-69 age group, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy

I snowshoed once in February for 2.05 miles and 2 showshoes for 4.1 miles so far in 2024.

I took 257,707 steps in February and 535,979 steps so far in 2024.

Friday, March 1, 2024

7661 steps, 40/132 avg/max HR, 170.5 pounds, 18 floors climbed

Run: 4.66 miles, 41:33, 8:55 pace, 71 feet total ascent, 124/136 avg/max HR, 158/170 avg/max cadence, 23F, 73% RH, 6 mph SW wind, wind chill 17F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 48.32 miles

It was in the low 20s this morning but it was a run morning so I did what I usually do ... get it done. I got up, prepped the coffee, got dressed and got out there. I struck up a careful pace. There were itty-bitty icy spots on the LOSP Trail and sidewalks. The boardwalk in the Ontario Beach Park was snow covered. I decided not to try the Secret Sidewalk. My legs still felt a bit tired but they did their job. My splits were 9:06, 8:44, 9:13, 8:44 and 8:45 over the last 0.66 mile.

Saturday, March 2, 2024

11017 steps, 40/141 avg/max HR, 168.8 pounds, 21 floors climbed

Run: 6.45 miles, 56:19, 8:44 pace, 127/143 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 7 mph S wind, wind chill 39F light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 54.77 miles

It was a damp and dreary morning but it was a run day so I did the usual ... I got out there and got it done. I wanted a longer run so I chose my "Out by the pier and to Dewey Ave" route. I set up a "get it done" pace and held it the entire way. My splits were 9:06, 8:51, 8:50. 8:40. 8:34, 8:35 and 8:08 over the last 0.45 mile

Sunday, 2/18/2024 to Saturday, 2/24/2024

I walked once this week, 1.65 miles.

I ran 5 times this week, 24.06 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 65,119 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-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 Shokz OpenMove 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 1334 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/18/2024

8627 steps, 40/137 avg/max HR, 168.9 pounds, 20 floors climbed

Run: 5.15 miles, 45:54, 8:55 pace, 86 feet total ascent, 123/145 avg/max HR, 159/169 avg/max cadence, 23F, 63% RH, 18 mph SW wind, wind chill 10F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 5.15 miles

I finally got my newest pair of Brooks Glycerin GTS20 out for a run. My first pair lasted 674 miles! There was a smidge of new fallen snow and it was windy ... but it was a run day so I got out and ran. I checked the temp, put on the proper clothing, got out there and got it done. I didn't want to chance the sidewalks so I chose a new "Out to Dewey Ave and to Clematis St" route. I set up my usual nice and easy pace. I stayed on the road rather than chance any sidewalk so no Secret Sidewalk today. My splits were 9:20, 9:07, 8:41, 8:36, 8:44 and 9:26 over the last 0.15 mile. The potential of slipping and falling in the parking lot near my townhouse necessitated the last 9:26 pace ... I have done it before ... and it hurt.

Monday, 2/19/2024

6971 steps, 44/99 avg/max HR, 169.6 pounds, 9 floors climbed

Snowshoe: 2.05 miles, 38:53, 18:58 pace, 47 feet total ascent, 85/107 avg/max HR, 96/191 avg/max cadence, 19F, 67% RH, 5 mph NNW wind, clear

Shoes: blue Salomon SpeedCross 4 - 277.36 miles

It was cold and there was snow on the ground so I decided to give my snowshoes some love this morning. I put on enough clothing for almost all of the body ... but I forgot to put on my ski mittens. I was OK except for my hands. It was kind of pretty and certainly quiet. My splits were 19:37 and 18:17. I was inside and getting warm when I thought that I should have taken a snowshoe picture but I forgot.

Tuesday, 2/20/2024

11278 steps, 41/143 avg/max HR, 169.3 pounds, 10 floors climbed

Run: 4.55 miles, 39:51, 8:45 pace, 45 feet total ascent, 130/151 avg/max HR, 160/168 avg/max cadence, 18F, 73% RH, 3 mph SSW wind, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 9.7 miles

Yes ... it was clear and cold again! But ... it was a run day so I got up, got dressed, set the coffee up, got out there and got running. I set up a nice and easy pace. I kept to the road as much as possible. I tried the sidewalk near the pier and decided that the possibility of ice was too great so I went back to the road. My splits were 9:13, 8:43, 8:42, 8:38 and 8:13 over the last 0.55 mile. Negative splits ... yahoo!

Wednesday, 2/21/2024

11542 steps, 44/139 avg/max HR, 169.0 pounds, 18 floors climbed

Run: 4.46 miles, 38:56, 8:44 pace, 51 feet total ascent, 128/143 avg/max HR, 160/173 avg/max cadence, 27F, 74% RH, 3 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 14.16 miles

It was a bit warmer so I wore a bit less. It was another run so I did the usual ... I ran. I kept to the road again once I found that the sidewalks had spots of crusty ice. My splits were 9:04, 8:46, 8:41, 8:41 and 8:06 over the last 0.46 mile.

Thursday, 2/22/2024

7205 steps, 41/91 avg/max HR, 170.0 pounds, 6 floors climbed

Walk: 1.65 miles, 22:50, 13:51 pace, 21 feet total ascent, 78/93 avg/max HR, 120/136 avg/max cadence, 45F, 53% RH, 15 mph SW wind, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - 393.40 miles

I didn't sleep all that well. I could hear the wind outside plus I had a dream where I tried to put something important together and someone kept putting the parts I needed away. So ... I decided that my legs needed a rest and opted for a somewhat normal pace walk on my usual "Out to Ling Rd" route. It was warmer and windy. My splits were 14:03 and 13:32 over the last 0.65 mile.

Friday, 2/23/2024

7525 steps, 40/137 avg/max HR, 167.6 pounds, 12 floors climbed

Run: 4.45 miles, 38:43 estimated, 8:42 pace, 130/141 avg/max HR, 158/166 avg/max cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 18.61 miles

It was a bit cooler but still above freezing this morning. I got out for a run on my usual "Out by the pier and around". I pressed Start on my Venu when I started but not hard enough. I didn't notice until mile 1.4 so that's why my time is estimated. My splits on the run that my Venu captured was 8:41, 8:50 and 8:37. Oh well!

Saturday 2/24/2024

11971 steps, 39/136 avg/max HR, 167.6 pounds, 22 floors climbed

Run: 6.45 miles, 56:56, 8:49 pace, 120 feet total ascent, 125/139 avg/max HR, 159/169 avg/max cadence, 16F, 67% RH, 14 mph NNE wind, wind chill 1F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 25.06 miles

It was 20F colder than yesterday so I broke out my 40+ year old ski mittens and Craft wind briefs besides all my other really cold weather gear. So ... I set up a really nice and easy pace. I wanted a longer run so I headed out on my 10K route of "Out by the pier and to Dewey Ave" route. I think I warmed up about 1/2 way but my face got chilled everytime I turned into the wind. My splits were 9:07, 9:06, 8:56, 8:50, 8:35, 8:34 and 8:24 over the last 0.45 mile.