Sunday, 1/12/2025 to Saturday, 1/18/2025 - Freezeroo #3 --- IN PROGRESS

I walked 1 times this week, 1.65 miles.

I ran 2 times this week, 8.60 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 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 1663 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/12/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.05 miles, 35:41, 8:49 pace, 127/139 avg/max HR, 159/167 avg/max cadence, 28F, 80% RH, 7 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 17.29 miles

I got out for a cobbled together route that I will never run again. It's a "Out to Mann Rd" route with a turn onto Mann Rd which took onto me onto a unplowed road for a 1/2 mile out and back. I had to run a extra to get to 4.05 miles. Anyways ... my splits were 8:54, 9:00, 8:48 and 8:30.

Monday, 1/13/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 20:46, 12:35 pace, 85/101 avg/max HR, 110/141 avg/max cadence, 28F, 74% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 546.41 miles

I didn't sleep well at all on Sunday night so I bagged my alarm at 5:20 AM rather than run on 5 hours of sleep. So ... I slept until 7:36 AM. I did get out for a very brisk walk after work on my "Out to Lake Ave" route. My splits were 12:38 and 12:30 over the last 0.65 mile.

Tuesday, 1/14/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 132/146 avg/max HR, 157/168 avg/max cadence, 19F, 62% RH, 17 mph W wind, wind chill 5F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 21.84 miles

I had a bit of trouble sleeping but I got up with my Alexa alarm at 5:20 AM. I wanted to stay cuddled up with Christine when Alexa told me that it was 19F outside but ... I got up, set up the coffee, weighed me, put on ALL my cold weather gear and got outside before I could change my mind. I needed to run so I did. I set up a slow pace and headed into the west wind ... brr!!! I had on enough clothing so I was OK as long as I kept moving. It wasn't the best run ... but nothing hurt so ... it wasn't the worst run either. I got it done. My splits were 9:33, 9:03, 9:17, 9:05 and 8:36 over the last 0.55 mile.

Sunday, 1/5/2025 to Saturday, 1/11/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 17.15 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 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 1656 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/5/2025

8433 steps, 43/141 avg/max HR, 170.7/170.6 pounds, 17 floors climbed

Run: 4.55 miles, 39:04, 8:35 pace, 133/147 avg/max HR, 159/171 avg/max cadence, 28F, 59% RH, 13 mph W wind, wind chill 19F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 546.29 miles

I slept in until 8:30 AM ... wow! Christine did wake me up during the night though, ;-). Then I was a bit lazy and watched not 1 but 2 Premier League games ... both ended with a 2-2 tie. Then ... I just got up, got dressed and then got out there. I wore my Brooks Glycerin GTS20 shoes so I stayed on the road. I got it done. My splits were 9:00, 8:33, 8:32, 8:34 and 7:59 over the last 0.55 mile.

Monday, 1/6/2025

7193 steps, 47/110 avg/max HR, 9 floors climbed

Walk: 1.65 miles, 23:29, 14:13 pace, 102/116 avg/max HR, 116/136 avg/max cadence, 21F, 86% RH, 12 mph E wind, wind chill 10F, cloudy

Shoes: blue Brooks Launch GTS8 - 544.76 miles

I really didn't want to get out of bed but I did. My left hip and knee ached plus I felt stiff all over so I opted for a walk instead of a run this morning. It was cold and a bit windy so I just put on ALL my cold weather gear. An itty bit of snow had fallen overnight so my steps provided a "crunch crunch" to my ears. I didn't have any traction problems. I loosened up pretty quick so I could try to stay warm with a brisk pace. My splits were 14:24 and 13:56 over the last 0.65 mile.

Tuesday, 1/7/2025

8520 steps, 46/134 avg/max HR, 170.9 pounds, 24 floors climbed

Run: 3.35 miles, 30:52, 9:13 pace, 125/139 avg/max HR, 158/176 avg/max cadence, 19F, 73% RH, 9 mph WNW wind, wind chill 10F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 549.64 miles

It was cold and windy ... since it'ss January ... but I got out and got my run in. The LOSP Trail was snow covered so I got a road version of my "Out to Stutson St Overlook" route. The wind really bit into me whenever I headed into it ... brrr! I stuck up an easy, cautious and careful pace. My splits were 9:44, 9:14, 8:53 and 8:34 over the last 0.35 mile.

Wednesday, 1/8/2025

9479 steps, 43/169 avg/max HR, 172.1 pounds, 24 floors climbed

Run: 4.05 miles, 37:15, 9:11 pace, 149/175 avg/max HR, 159/171 avg/max cadence, 18F, 73% RH, 15 mph NW wind, wind chill 4F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 553.69 miles

Well ... It was just as cold but windier so I broke out my GTRC neck gaiter for this run. I just have worn my Salamon SpeedCross 4 trail shoes since there had about 1/2 inch of wind-blown snow overnight. It wasn't everywhere but where the wind could blow it was on the road so it was kind of slippery there and then not slippery where it was bare pavement. I adapted and learned where to be careful. It was cold but I was comfortable given all the layers I had on. I got it done. My splits were 9:31, 9:30, 8:45 and 8:59. You can see from the splits which miles were into and which weren't, lol.

Thursday, 1/9/2025

9425 steps, 43/131 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 2.05 miles, 22:01, 10:44 pace, 122/137 avg/max HR, 143 avg cadence, 18F, 48% RH, 14 mph WNW wind, wind chill 5F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 555.74 miles

Yes, it was dark, cold, windy and I overslept a bit. But ... I knew what to wear so I got dressed and got out there. I found that I had an ache behind and below my left knee. I headed down Greenleaf Rd towards Beach Ave. It slowly got worse so ... rather than risk injury ... I turned around after a mile and shuffled home. Maybe it's time for new shoes? I had wanted to get them to 600 miles. My splits were 9:49 and 11:43.

Friday, 1/10/2025

4091 steps, 48/101 avg/max HR, 172.3/172.8 pounds, 14 floors climbed

Walk 1.65 miles, 23:29, 14:13 pace, 90/99 avg/max HR, 118/124 avg/max cadence, 10F, 85% RH, 5 mph SW wind, clear

Shoes: blue Salomon SpeedCross 4 trail shoes - 300.85 miles

I decided to rest my left knee ache with a brisk walk on my "Out to Ling Rd" route. It was cold but not windy with good traction. My splits were 14:31 and 13:37 over the last 0.65 mile.

Saturday, 1/11/2025

9584 steps, 47/141 avg/max HR, 15 floors climbed

Run: 3.15 miles, 28:07, 8:56 pace, 127/143 avg/max HR, 154/170 avg/max cadence, 21F, 93% RH, 5 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 13.24 miles

I shifted to my almost new Brooks Glycerin Stealthfit GTS20 shoes this morning. I started out slowly and had a few pains in my right foot very early. I pushed the pace a bit once everything sorted itself out. I thought about going longer but turned around at Mann Rd ... so it was the "Out to Mann Rd" route today. My splits were 9:27, 8:46, 8:47 and 7:24 over the last 0.15 mile.

Sunday, 12/29/2024 to Saturday, 1/4/2025 - Freezeroo #2

I walked once this week, 1.65 miles.

I ran 6 times this week, 29.39 miles.

I didn't bike this week.

I took 72,687 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 1649 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/29/2024

15332 steps, 49/134 avg/max HR, 169.8/167.9 pounds, 43 floors climbed

Run: 10.05 miles, 1:33:54, 9:21 pace, 127/136 avg/max HR, 152/165 avg/max cadence, 54F, 82% RH, 10 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 532.39 miles

I decided that I would make an effort to get to 100 miles for December so ... I went out for 10 miles. It probably wasn't a great idea but I went for it and got it. I decided to run my 15K route (The LOSP Trail out to Island Cottage and then up and down it plus tack and out to Ling Rd. I held my "get it done" pace until mile 7, struggled a bit for a couple of mile and then just "got it done". I was beat. My splits were 9:08, 9:16, 9:14, 9:05, 9:04, 9:06, 9:03, 9:57, 10:10 and 9:24. 

Monday, 12/30/2024

14759 steps, 50/137 avg/max HR, 169.9/168.9 pounds, 17 floors climbed

Run: 4.55 miles, 44:15, 9:43 pace, 123/142 avg/max HR, 154 avg cadence, 48F, 57% RH, 23 mph SW wind, wind chill 41F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 546.94 miles

I got out for a run on my usual "Out by the pier and around" route. My legs were tired from my long run yesterday so my pace was down to a mere shuffle ... but ... I got it done. The winds were busy blowing out the warmth of yesterday. The high yesterday was 63F at 9 PM! It'll be in the low 30s by tonight. Anyway ... my splits were 9:51, 9:24, 9:50, 10:05 and 9:11 over the last 0.55 mile.

Tuesday, 12/31/2024

4951 steps, 44/111 avg/max HR, 171.8/171.5 pounds, 6 floors climbed

Walk: 1.65 miles, 23:07, 14:01 pace, 98/116 avg/max HR, 110/181 avg/max cadence, 45F, 66% RH, 12 mph ESE wind, wind chill 30F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 548.59 miles

My running spreadsheet told me that I had 96.75 running miles for the month of December. My mind said "Go out for 3.3 miles more to get to 100 miles and keep your streak alive ... do it!". My left knee and achy rest of my body said "You are crazy to run if you want to run Freezeroo #2 tomorrow". I thought more than a couple minutes ... and decided to listen to my body and take a walk on my "Out to Ling Rd" route. My left knee loosened up after a mile and I even thought of just hitting "Stop" on the walk and switching to a "Run". But ... I finished my walk and went inside. My splits were 14:34 and 13:10 over the last 0.65 mile.

It's the end of December so it's end of month and end of 2024 stat time!

I took 2 treadmill walks in December for 2.1 miles, 1.05 miles/treadmill and 3 treadmill walks in 2024 for 3.1 miles, 1.03 miles/treadmill.

I took 7 walks in December for 9.25 miles, 1.32 miles/walk and 91 walks in 2024 for 173.24 miles, 1.90 miles/walk.

I took 22 runs in December for 96.75 miles, 4.40 miles/run and 304 runs in 2024 for 1343.64 miles, 4.42 miles/run. I ran over 100 miles for 11 out of 12 months. 

I ran one race in December and 24 races in 2024 (10 were Rochester Runner of the Year races) for 108.02 racing miles

 12/14 Freezeroo #1, 5K, 25:38, 8:11 pace, 53rd out of 124, 3rd out of 8 in my M 65-69 age group, 18F, 67% RH, 8 mph WSW wind, wind chill 8F, sunny

I took 246,438 steps in December and 3,241,925 steps in 2024.

Wednesday, 1/1/2025

14042 steps, 46/146 avg/max HR, 173.1/172.7 pounds, 60 floors climbed

Today's race was my 15th (yes, 15th) Freezeroo #2 held out on the hills of Mendon around Mendon Ponds Park. I got out around 8:42 AM and drove the 30 minutes to MPP. I met up with Andy and Laura Ciaio along with Tom Hawkins. We passed the time for a bit before we each got ready for the race. Tom volunteered by putting out the mile markers ... a bit off as I measured at every mile, lol! Oh ... my secret weapon today was new shoes! I thought my left knee pain would be helped by the new cushioning in new shoes. The weather was in the high 30s with a wind so I had on my CW-X tight, shorts, short sleeve tech, Brooks 1/4 long sleeve pullover, Brooks beanie and light running gloves.

Run: 1.02 miles, 9:14, 9:05 pace, 120/130 avg/max HR, 153/187 avg/max cadence, 41F, 89% RH, 10 mph NW wind, wind chill 35F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 2.52 miles

I got out for a little warm up run to warm up my legs. I went out past Stewart Lodge for a half mile and turned around like usual.

Run: 7.57 miles, 1:04:22, 8:30 pace, 137/152 avg/max HR, 161/175 avg/max cadence, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light rain/wet snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 10.09 miles

And ... we were off! I fought the impulse to go off too fast but it's tough when the start is a slight downhill and there are several downhills in the first mile. I passed Bill Beyerbach on several uphills and he passed me on several downhills. Then he passed me at mile 3 and stayed ahead. I settled in and tried not to stop (except when I got a drink of water at mile 3.9 and to power-walk the hill at the entrance to MPP at mile 6.75). I hiked up my pace once I got into MPP and passed two runners. I tried to catch Steve Levitsky but couldn't. And ... done in 1:04:21 chip time!

2025-01-01 Freezeroo #2 by Abby Upchold

There wasn't any water at the finish so I walked straight to Stewart Lodge for some water. Hence I forgot to get a selfie at the finish ... oops! I had my usual 4 cookies, half a banana and half a bagel with peanut butter.

I did OK. I was 61st out of 172, 3rd out of 5 in my M 65-69 age group, results here. My splits were 8:19, 8:34, 8:36, 8:33, 8:46, 8:20, 8:38 and 8:00 over the last 0.57 mile.

Thursday, 1/2/2025

8448 steps, 48/95 avg/max HR, 172.3/172.2 pounds, 19 floors climbed

Walk: 2.25 miles, 30:10, 13:24 pace, 81/98 avg/max HR, 120/197 avg/max cadence, 34F, 80% RH, 16 mph W wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 543.11 miles

I thought a walk would be wiser than a run on the day after a hard 7.57 mile race so I took a brisk walk on my "Out to Beach Ave" route. It was around freezing with a brisk wind and a bit of snow but I was quite warm since I put on ALL my cold weather gear. I just chuckled at the wind. My splits were 13:32, 13:09 and 13:55 over the last 0.25 mile.

Friday, 1/3/2025

6403 steps, 46/137 avg/max HR, 174.1/173.5 pounds, 20 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 129/142 avg/max HR, 156/169 avg/max cadence, 28F, 63% RH, 16 mph W wind, wind chill 17F, cloudy

Shoes: blue/green Brook Glycerin GTS20 - 541.74 miles

My Alexa alarm told me it was 28F at 5:20AM. My mind wanted to go back to sleep. My body dragged me out of bed and downstairs. I set up the coffee and wondered what to do. My left knee said to "walk" but my mind said "you'll get done quicker if you run plus you'll be warmer once you warm up". So ... I chose a really easy pace and ran my "Out to Stutson St Overlook" route to keep my distance down to a 5K ... though I did think of just a mile loop when I came to the hole in the LOSP Trail fence. Anyways ... my splits were 9:55, 9:07, 8:53 and 8:10 over the last 0.15 mile.

Saturday, 1/4/2025

8752 steps, 41/132 avg/max HR, 172.3/171.9 pounds, 12 floors climbed

Run: 3.15 miles, 30:21, 9:37 pace, 127/137 avg/max HR, 156/166 avg/max cadence, 23F, 79% RH, 15 mph W wind, wind chill 11F, light snow

Shoes: blue Salomon SpeedCross 4 trail shoes - 299.20 miles

It was cold, windy and a light snow was falling when I got out this morning. Other people and some runners would have stayed in. I just put on ALL my cold weather gear and my Salomon SpeedCross 4 trail shoes and stepped outside. I set up a really easy pace and headed out on my "Out to Dewey Ave". The wind and snow was in my face on the way out. I was surprised when I met a runner on the LOSP Trail. I didn't see him (or her) until I got within a yard. We were on the other sides so no issues. There was ice under the inch of snow so I did a bit of slipping and sliding with a lot of my strides. I stayed upright so it was all good. I was glad to turn around and head back when I got to Dewey Ave. My splits were 9:49, 9:46, 9:23 and 9:03 over the last 0.15 mile.

Sunday, 12/22/2024 to Saturday, 12/28/2024

I walked 1 times this week, 1.65 miles.

I ran 6 times this week, 27.70 miles.

I didn't bike this week.

I took 57,079 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 1642 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/22/2024

9588 steps, 44/136 avg/max HR, 172.6 pounds, 19 floors climbed

Run: 4.55 miles, 44:34, 9:48 pace, 130/144 avg/max HR, 155/167 avg/max cadence, 5F, 85% RH, 9 mph W wind, wind chill -8F, cloudy

Shoes: blue Salomon SpeedCross 4 - 292.00 miles

Well ... it was even colder this morning when I stepped outside. So ... I had on ALL my cold weather gear. It took about 5 minutes to put it all on ... CW-X tights, Craft wind shorts, 2 long sleeve tech shirts, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and running mittens. I set up a really nice and easy pace and kept it throughout the run. I found that running in snow is hard work. The only time I sped up a bit was on the shoulder of Greenleaf Rd. I had thought of going longer but I was glad to stop at 4.55 miles. My splits were 10:14, 9:47, 9:07, 9:28 and 9:03 over the last 0.55 mile.

Monday, 12/23/2024

12219 steps, 49/135 avg/max HR, 174.3 pounds, 16 floors climbed

Run: 4.05 miles, 49:34, 9:46 pace, 126/140 avg/max HR, 152/165 avg/max cadence, 30F, 59% RH, 8 mph SSE wind, wind chill 23F, cloudy

Shoes: blue Salomon SpeedCross 4 - 296.05 miles

I slept in so I got out after I got done with work. It was warmer so I wore my usual cold weather gear as I set out. I kept off the road as much as possible again so I ran on the snow-covered LOSP Trail, sidewalks and the Lake Ontario boardwalk. It was hard work so I ran a really nice and easy pace. My splits were 10:01, 10:04, 9:48 and 9:15.

Tuesday, 12/24/2024

6921 steps, 44/133 avg/max HR, 173.7/172.9 pounds, 14 floors climbed

Run: 4.15 miles, 36:14, 8:44 pace, 125/136 avg/max HR, 158/169 avg/max cadence, 34F, 80% RH, 7 mph NNE wind, wind chill 28F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 507.59 miles

I got out in the afternoon for a run on my seldom used "Out to Dewey Ave" route. This route stays on the road: Greenleaf Rd and Beach Ave up to Dewey Ave. It was a LOT less strenuous to run on the road than on the snow of the LOSP Trail. My splits were 8:44, 8:59, 8:36, 8:43 and 8:04 in the last 0.15 mile.

Wednesday, 12/25/2024, Merry Christmas

7797 steps, 43/132 avg/max HR, 172.4/171.9 pounds, 16 floors climbed

Run: 4.65 miles estimated, 43:01 estimated, 9:15 pace estimated, 28F, 86% RH, 3 mph SE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 512.44 miles

I only get to wear my Christmas lights once a year

The mat of a neighbor

A LOTR Christmas meme

I got for a somewhat slippery run on an all-road version of my "Out by the pier and around" route. I avoided the LOSP Trail and any sidewalks. It had been below freezing overnight so any water had become a thin film of ice on the untreated sidewalks and most of the roads. My left shoe came untied at mile 2.67 and ... I forgot to turn my Venu back on (or I pressed it but not well enough) for at least a mile. The splits I recorded were 9:21, 9:12, 9:14 and 10:48 (???) over the last 0.55 mile.

Thursday, 12/26/2024

8735 steps, 42/138 avg/max HR, 171.2/170.1 pounds, 18 floors climbed

Run: 4.55 miles, 40:35, 8:55 pace, 126/141 avg/max HR, 156/167 avg/max cadence, 28F, 74% RH, 5 mph E wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 516.79 miles

I got out for a nice on the avoid-the-trails "Out by the pier and around" route. It ended up at 4.55 miles. The roads (Greenleaf Rd, Latta Rd, Beach Ave) were a bit slippery in spots. LOSP Trails and any sidewalks were icy so. I just shortened my stride on any possible slick spots. My splits were 8:58, 9:17, 9:09, 8:41 and 8:07 over the last 0.55 mile.

Friday, 12/27/2024

4020 steps, 43/97 avg/max HR, 169.5 pounds, 13 floors climbed

Walk: 1.65 miles, 23:50, 14:27 pace, 89/106 avg/max HR, 112/138 avg/max cadence, 37F, 65% RH, 10 mph E wind, wind chill 31F, cloudy

Shoes: blue Launch GTS8 - 540.86 miles

I was lazy all day but I got just before dusk for a walk on my "Out to Ling Rd" route. A walk was necessary after 6 runs in a row. It had warmed above freezing during the day so the sidewalks were OK to walk on if I was a bit careful. My splits were 14:49 and 13:52 over the last 0.65 mile.

Saturday, 12/28/2024

9799 steps, 46/135 avg/max HR, 169.7/168.7 pounds, 17 floors climbed

Run: 5.55 miles, 49:44, 8:58 pace, 128/143 avg/max HR, 157/168 avg/max cadence, 45F, 76% RH, 13 mph SW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 522.34 miles

It was above freezing all night so a LOT of the snow had melted. The LOSP Trail and most sidewalks were bare but the Ontario Beach Park boardwalk was still icy and had lots of water to splash through. I didn't try the Secret Sidewalk and just ran up Beach Ave until Mann Rd. My splits were 9:11, 8:44, 9:16, 8:47, 9:07 and 8:28 over the last 0.55 mile.

Sunday, 12/15/2024 to Saturday, 12/21/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 27.31 miles.

I didn't bike this week.

I took 63,032 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 1635 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/15/2024

7393 steps, 49/140 avg/max HR, 169.9 pounds, 13 floors climbed

Run: 4.45 miles, 39:04, 8:46 pace, 128/143 avg/max HR, 157/167 avg/max cadence, 36F, 75% RH, 7 mph SSE wind, wind chill 31F, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 485.93 miles

I didn't get out until before the Bills - Lions game but I did get out. I thought about a "Out to Dewey Ave" route for a 5K but turned right onto Dewey Ave for a longer "Out to Dewey Ave and around" route. Just getting out there and getting it done! My splits were 9:04, 8:55, 8:43, 8:43 and 8:06 over the last 0.45 mile.

Monday, 12/16/2024

8971 steps, 47/135 avg/max HR, 171.9 pounds, 16 floors climbed

Run: 3.25 miles, 28:59, 8:55 pace, 126/141 avg/max HR, 157/168 avg/max cadence, 45F, 70% RH, 12 mph S wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 489.18 miles

I decided that I needed sleep instead of getting up to get out for a run. But ... I needed a run so I got out after work on a slightly modified "Out to Dewey Ave" route. I set up a slower pace than usual but I got it done. My splits were 9:12, 8:46, 9:01 and 7:58 over the last 0.25 mile.

Tuesday, 12/17/2024

7561 steps, 44/136 avg/max HR, 171.4/170.0 pounds, 19 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 129/139 avg/max HR, 157/166 avg/max cadence, 45F, 66% RH, 21 mph W wind, wind chill 37F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 493.73 miles

I slept in again but got out for a nice run on my "Out by the pier and around" route before lunch. I felt like I was running in quicksand so I was surprised by a 8:48 pace. I guess I just kept running. I did almost run out of energy in mile 4 with the wind in my face. My splits were 8:58, 8:29, 8:51, 9:05 and 8:27 over the last 0.55 mile.

Wednesday, 12/18/2024

12848 steps, 44/145 avg/max HR, 171.1/170.3 pounds, 10 floors climbed

Run: 5.16 miles, 45:46, 8:53 pace, 134/151 avg/max HR, 158/169 avg/max cadence, 37F, 81% RH, 5 mph S wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 498.89 miles

I needed to go a bit long so I ran my "Out to Island Cottage Rd" route. I either saw two walkers or the same one twice on the out and back route. Out there ... got it done ... it's what I do. My splits were 8:56, 9:04, 8:58, 8:50, 8:46 and 7:45 over the last 0.16 mile.

Thursday, 12/19/2024

13330 steps, 43/139 avg/max HR, 170.8/170.4 pounds, 18 floors climbed

Run: 4.55 miles, 41:30, 9:07 pace, 130/145 avg/max HR, 157/164 avg/max cadence, 34F, 64% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 503.44 miles

So ... my 6th day in a row of running ... I decided to run my "Out by the pier and around" route. I set up a gentle and easy pace. I didn't push ... just one foot in front of the other. My splits were 9:20, 9:02, 9:11, 9:11 and 8:39 over the last 0.55 mile. 

Friday, 12/20/2024

3580 steps, 50/132 avg/max HR, 171.1/174.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:19 pace, 110/141 avg/max HR, 114/141 avg/max cadence, 30F, 86% RH, 13 mph ENE wind, wind chill 21F, light snow

Shoes: blue Brooks Launch GTS8 - 539.61 miles

I got out for a walk on my "Out to Lake Ave" route which kept me over any roads. There had a light misty wet snow falling all day. The sidewalks and the LOSP Trail were a bit crunchy. I only almost slipped twice. But ... I still kept a brisk pace. I did think about my old and trusty "screw" shoes though! My splits were 13:19 and 13:18 over the last 0.65 mile.

Saturday, 12/21/2024

9349 steps, 47/137 avg/max HR, 174.0/173.3 pounds, 14floors climbed

Run: 5.35 miles, 51:14, 9:34 pace, 129/141 avg/max HR, 153/166 avg/max cadence, 19F, 73% RH, 13 mph NW wind, wind chill 8F, light snow

Shoes: blue Salomon SpeedCross 4 shoes: 287.45 miles

I was greeted with about 2 to 3 inches of fluffy snow when I stepped outside. It was colder so the wet snow of yesterday had most likely frozen a bit on the sidewalks and the LOSP Trail. I chose almost all my cold weather gear for warmth and my Salomon SpeedCross 4 trail shoes for traction. I headed out on my "Out to Island Cottage Rd" route to keep off the roads. The wind was a bit chilly on the way out as I crunched through the snow ... brr! It was better when I turned and had a tailwind. My pace was slow, careful and steady. Boom ... done! My splits were 9:52, 9:53, 9:38, 9:28, 9:15 and 8:55 over the last 0.35 mile.

Sunday, 12/8/2024 to Saturday, 12/14/2024 - Freezeroo #1

I walked once this week, 1.15 miles.

I ran 6 times this week, 22.19 miles.

I didn't bike this week.

I took 58,486 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 1628 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/8/2024

6333 steps, 42/143 avg/max HR, 166.6/166.7 pounds, 12 floors climbed

Run: 3.15 miles, 27:58, 8:52 pace, 131/147 avg/max HR, 157/170 avg/max cadence, 45F, 66% RH, 14 mph W wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 461.29 miles

I got for another 5K on my "Out to Clematis St" route. I coughed a bit but I kept at it even though I kind of wanted to stop to take a walk to catch my breath. I got it done though. My splits were 8:57, 8:57, 8:50 and 8:01 over the last 0.15 mile.

Monday, 12/9/2024

8131 steps, 43/143 avg/max HR, 167.4/166.8 pounds, 12 floors climbed

Run: 3.15 miles, 27:59, 8:52 pace, 133/149 avg/max HR, 160/169 avg/max cadence, 37F, 75% RH, 9 mph E wind, wind chill 31F, cloudy 

Shoes: blue/green Brooks Glycerin GTS20 - 464.44 miles

I slept in for a hour after my Alexa alarm went off at 5:20 AM but I still out before work for a nice "Out to Dewey Ave" route. It was a bit of a struggle. I still coughed a bit during the run. My splits were 9:01, 8:55, 8:50 and 7:58 over the last 0.15 mile.

Tuesday, 12/10/24

13606 steps, avg/max HR, 169.1/168.1 pounds, 19 floors climbed

Run: 4.45 miles, 39:36, 8:54 pace, 133/151 avg/max HR, 158/167 avg/max cadence, 45F, 87% RH, 3 mph S wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 468.89 miles

Well .. back to getting up and out by 6 AM ... OK 6:15 AM ... ish. I thought of running a 5K but turned and ran my "Out by the pier and around" route instead. My splits were 9:15, 8:53, 8:49, 8:46 and 8:36 over the last 0.45 mile.

Wednesday, 12/11/2024

11647 steps, 43/144 avg/max HR, 169.9/168.6 pounds, 14 floors climbed

Run: 5.15 miles, 46:22, 9:00 pace, 128/144 avg/max HR, 157/168 avg/max cadence, 45F, 93% RH, calm, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 474.04 miles

I almost ran my "Out to Dewey Ave and around" route but decided to go straight across Dewey Ave and pushed it to my "Out to Island Cottage Rd" route. No worries ... just more miles. My splits were 9:02, 9:08, 9:06, 9:00, 8:51 and 8:06 over the last 0.15 mile.

Thursday, 12/12/2024

5615 steps, 43/142 avg/max HR, 171.6/171.3 pounds, 15 floors climbed

Run: 3.15 miles, 29:23, 9:19 pace, 137/165 avg/max HR, 157/172 avg/max cadence, 27F, 86% RH, 18 mph W wind, wind chill 14F, light snow

Shoes: blue/green Brooks Glycerin GTS20 - 477.19 miles

My Garmin Venu was at 4% so I waited a while so it could charge up before I headed out for this run. It was colder, windier and a dusting of snow had fallen overnight. I definitely felt the wind when I turned into it ... brr!!!!! I could barely see with the wind-blown snow in my face. It was better once I turned onto Greenleaf Rd. There wasn't any ice underneath the dusting of snow on the LOSP Trail, the sidewalks or road but I kept a cautious pace anyways. My splits were 9:35, 9:25, 9:04 and 8:38 over the last 0.15 mile.

Friday, 12/13/2024

7169 steps, 44/109 avg/max HR, 170.4 pounds, 10 floors climbed

Walk: 1.15 mile, 15:14, 13:13 pace, 105/114 avg/max HR, 118/140 avg/max cadence, 19F, 67% RH, 9 mph WSW wind, wind chill 10F, cloudy

Shoes: blue/green Brook Glycerin GTS20 - 478.34 mile

I slept in, got busy at Ricoh (and L3Harris), had supper (pizza), got watching Outlander and almost forgot about my daily exercise ... but I didn't forget ... and got "Out for a Walk". It was a bit chilly since I didn't change and just went out with sweatpants and sweatshirt. But ... I got out. 

Saturday, 12/14/2024

5955 steps, 49/145 avg/max HR, 170.6/171.5 pounds, 13 floors climbed

Run: 3.14 miles, 25:42, 8:11 pace, 140/151 avg/max HR, 162/172 avg/max cadence, 18F, 67% RH, 8 mph WSW wind, wind chill 8F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 481.48 miles

Today was the start of my 14th Freezeroo 6 race series. The Freezeroo series have been going on at the Greater Rochester Running Club for 25 years now. It's what I do ... I run races to keep my competitive juices flowing. I may have lost a step or two but I get out there and get it done as best as I can on that particular day.

Today's venue was the Northstar Christian Academy on Lyell Ave. It was my 10th at this venue so I knew the course ... just an out and back. Today's weather was a bit nippy at 18F so I stayed inside and talked to Andy Ciaio, Laura Ciaio, Prem Kumar and Tom Butler until about 10 minutes before the race. I didn't take a warm up run but stretched instead.

And we were off!!! I slowly got up to a semblance of a race pace. My breathing was off a bit since I still have a cough from my almost 3 week old bout with whatever crud that I got sick with. It sucked but I kept running as best I could. The footing was OK with just a little need to be careful on some snow or ice spots. 

I just concentrated on getting it done. The halfway turn ... time to go back ... I slowed a bit but kept going ... 1 mile ... through the park ... back through the buildings ... and done in 25:38 chip time!

I did OK. I was 53rd out of 124, 3rd out of 8 in my M 65-69 age group, results here. My splits were 8:20, 8:04, 8:12 and 7:43 over the last 0.14 mile.

Sunday, 12/1/2024 to Saturday, 12/7/2024

I walked 3 times this week, 3.15 miles.

I walked twice on the treadmill, 2.10 miles.

I ran twice this week, 5.25 miles.

I didn't bike this week.

I took 30,799 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 1621 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/1/2024

2988 steps, 49/117 avg/max HR, 8 floors climbed

Walk: 1.05 miles, 14:57, 14:13 pace, 112/123 avg/max HR, 124/136 avg/max cadence, 30F, 64% RH, 18 mph WSW wind, wind chill 19F, cloudy

Shoes: blue Brooks Launch GTS8 - 533.36 miles

I felt like crap all day with nasal congestion and a dry cough ... just like Christine ... hmm. I set up a lazy pace but had to push the pace a bit when I found that the wind was a bit chillier than I expected. Brr! The streak lives.

Well ... the 49ers and the Bills played a snow game in Buffalo on Sunday night. The Bills won 35-10. Josh was Josh ...superman. He finished the game being the first QB to pass for a TD, rush for a TD and receive a TD. 

Monday, 12/2/2024

2381 steps, 45/87 avg/max HR, 1 floor climbed

Treadmill: 1.05 miles, 17:14, 16:26 pace, 73/90 avg/max HR, 105/111 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 534.41 miles

I called in sick to Ricoh today and took my drugs every 4 hours or so ... crud. I got out to the Greenlead Meadows exercise center for a mile on the treadmill. I saw a woman there who told me that she was just getting over what I and Christine have ... nasal confestion and a dry cough ... after 2 weeks or going on 2 weeks ... crap! Well ... my streak lives another day.

Tuesday, 12/3/2024

3359 steps, 45/104 avg/max HR, 1 floor climbed

Treadmill: 1.05 miles, 16:38, 15:52 pace, 89/101 avg/max HR, 110/117 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 535.46 miles

I slept like crap during the night. I went downstairs to sleep on the couch so I wouldn't disturb my equally as sick (or sicker) wife, Christine. I really didn't get into a good sleep until 4 AM and then slept until 10:30 AM. The joys of being sick ... coughing and more coughing. I called in sick to Ricoh again. I got out for a treadmill mile after supper. Joy.

Wednesday, 12/4/2024

5907 steps, 42/101 avg/max HR, 2 floors climbed

Run: 2.00 miles, 23:30, 11:45 pace, 97/105 avg/max HR, 141/149 avg/max cadence

Shoes: blue/green Brooks Glycerin GTS20 - 458.14 miles

I slept better last night and worked 3/4 of a day with Ricoh (and thus L3Harris). I decided to amp it up a bit and run a really easy 2 miles on the treadmill. It really is true that time passes really slow on a treadmill. My splits were 11:29 and 12:02.

Thursday, 12/5/2024

5452 steps, 43/86 avg/max HR, 1 floor climbed

Walk: 1.05 miles, 17:06, 16:18 pace, 72/86 avg/max HR, 109/125 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 536.51 miles

It was cold and blustery during the afternoon so I sort of knew that I wouldn't be able to get out again after work. So ... I just walked a mile inside the L3Harris B601. Boom ... done!

Friday, 12/6/2024

5175 steps, 40/84 avg/max HR, 2 floors climbed

Walk: 1.05 miles, 17:01, 16:14 pace, 72/81 avg/max HR, 108/120 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 537.56 miles

I was fighting the good fight and trying to get better but it was kind of tough. I took the necessary Daytime and Nitetime drugs. Yes, I can function but I still feel like crap. I forced myself to walk around B601 ... whoppee.

Saturday, 12/7/2024

5537 steps, 40/144 avg/max HR, 168.9/168.2 pounds, 12 floors climbed

Run: 3.15 miles, 29:44, 9:26 pace, 128/149 avgmax HR, 154/163 avg/max cadence, 30F, 80% RH, 12 mph SSW wind, wind chill 21F, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 611.88 miles

I slept OK during the night. I felt like crap but I felt a bit better in the afternoon. So I got dressed and got for a ill-advised run. I struck up a slow pace. I even coughed during my run for heaven's sakes!!! I coughed after I got done for another hour. My splits were 9:28, 9:31, 9:23 and 8:53 over the last 0.15 mile. But ... I got out for a run after a week of coughing and feeling like crap.

Sunday, 11/24/2024 to Saturday, 11/30/2024 - Race with Grace 10K

I walked twice this week, 4.00 miles.

I ran 5 times this week, 20.82 miles.

I didn't bike this week.

I took 65.157 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 1614 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/24/2024

7186 steps, 46/140 avg/max HR, 12 floors climbed

Run: 4.45 miles, 37:59, 8:31 pace, 127/142 avg/max HR, 159/201 avg/max cadence, 43F, 65% RH, 13 mph W wind, wind chill 37F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 435.32 miles

I got out a bit late for a run on my "Out to Dewey Ave and around" route. My right heel ached a bit more than yesterday. I set up a really nice and easy pace at first. I remembered that "the first mile lies" so I kept running. The ache slowly went away so I hiked up my pace. My splits were 9:08, 8:42, 8:16, 8:27 and 7:37 over the last 0.45 mile.

Monday, 11/25/2024

10195 steps, 46/129 avg/max HR, 14 floors climbed

Run: 4.55 miles, 41:00, 9:00 pace, 121/133 avg/max HR, 158/203 avg/max cadence, 30F, 93% RH, 3 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 439.87 miles

I got out for a run on my usual "Out by the pier and around" route. I put in the motions and the run got done. My right heel just kind of nags me but it goes away after a mile or so. My splits were 9:11, 8:51, 9:04, 9:05 and 8:40 over the last 0.55 mile.

Tuesday, 11/26/2024

7795 steps, 45/88 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 21:29, 13:01 pace, 78/98 avg/max HR, 119/191 avg/max cadence, 45F, 57% RH, 22 mph W wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 529.96 miles

Work at Ricoh (and by extension L3Harrs) was busy today so I got out after work for a brisk walk on my "Out to Lake Ave" route. This route keeps me off any roads as much as possible. The wind was brisk so I set a brisk pace. My splits were 13:05 and 12:55 over the last 0.65 mile.

Wednesday, 11/27/2024

9958 steps, 46/103 avg/max HR, 14 floors climbed

Walk: 2.35 miles, 31:43, 13:30 pace, 87/102 avg/max HR, 120/136 avg/max cadence, 36F, 55% RH, 14 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 532.31 miles

I got out in the dark, wind and cold for a walk on my usual "Out to Beach Ave" route. Brr! Did I mention that it was dark, windy and cold? Well ... it was! My splits were 13:51, 13:12 and 13:22 over the last 0.35 mile.

Thursday, 11/28/2024

13351 steps, 46/143 avg/max HR, 171.7/171.4 pounds, 20 floors climbed

Today's race was my 20th Thanksgiving race from when I started running race in 2005 (6 Newark Turkey Day 5 Mile Run, 1 Turkey Trot, 9 Race with Grace 10K 2.0, 1 Race with Grace 10K Virtual (Covid) and 3 Rack with Grace 10K 3.0). My first race was the 2005 Newark Turkey Day 5 Mile Run in fact. Today's weather was excellent running weather ... for November ... 37F, mild wind and a light mist.

Run: 1.01 miles, 9:54, 9:51 pace, 110/117 avg/max HR, 150/156 avg/max cadence, 37F, 87% RH, 9 mph E wind, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 440.88 miles

Run: 6.26 miles, 51:50, 8:16 pace, 133/148 avg/max HR, 161/172 avg/max cadence, 37F, 87% RH, 5 mph ENE wind, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 447.14 miles

I got for a really nice and easy warm up run of 4 laps around the church. Nothing strenous. I took off my running jacket and get ready to race. And we were off! I got up to an easy race pace and settled in. I pushed the pace after a few miles. I just concentrated on swinging my arms and stretching out with my legs instead of just plodding. I kept with the same runners for most of the race ... then I slowly passed them. I turned into the church and saw that the clock was below 52:00. And done in 51:45 chip time!

I did OK. I was 94th out of 319 and 6th out of 30 in my M 60-69 age group, results here. I checked manually and found that I would have been 5th in a M 65-69 group (if there was one). It wasn't my fastest 10K of 2024 but it was respectable. My splits were 8:29, 8:36, 8:18, 8:24, 8:04, 7:58 and 7:34 over the last 0.26 mile. There were 368 finishers in the 5K.

Meanwhile, there were lots of other Thanksgiving races across the area: Newark Turkey Day 5 mile Race had 93 finishers, the Webster Turkey Trot 2.5 Mile had 1851 finishers, the Webster Turkey Trot 4.4 Mile had 1403 finishers, The Feast Thanksgiving Day Run/Walk 5 Mile had 287 finishers, The Feast Thanksgiving Day Run/Walk 2 Mile had 235 finishers, the Victor Turkey Trot 5K had 1037 finishers and the Canandaigua Turkey Trot 5K had 482 signed up but no results.

Friday, 11/29/2024

8366 steps, 41/135 avg/max HR, 171.9/169.1 pounds, 21 floors climbed

Run: 4.55 miles, 39:53, 8:46 pace, 123/137 avg/max HR, 157/168 avg/max cadence, 36F, 55% RH, 16 mph WSW wind, wind chill 27F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 451.69 miles

I got for a sunny but cold, windy and chilly run on my usual "Out by the pier and around" route. The wind was really chilly whenever I ran into it. Brrrrrr!!! My splits were 9:00, 8:48, 8:50, 8:50 and 8:02 over the last 0.55 mile.

Saturday, 11/30/2024

8306 steps, 41/134 avg/max HR, 171.7/170.6 pounds, 20 floors climbed

Run: 4.45 miles, 39:24, 8:51, 124/140 avg/max HR, 158/168 avg/max cadence, 32F, 64% RH, 16 mph WSW wind, wind chill 22F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 456.14 miles

I slept like crap due to coughing from a frog in my throat. I didn't get to sleep around 1:30 AM and got some interrupted sleep until 8 AM. I had to run 1.6 miles to get to 100 miles for the month of November so I got up the gumption and the will to go out for the run that I needed. It was cold and windy when I stepped out. I set up an easy pace on what I told my darling wife (Christine thought I was crazy) was going to be a 5K ... well I turned right on Dewey Ave and ran my "Out to Dewey Ave and around" route. No worries. I stretched a bit and went inside.

Well ... my lovely Christine and I got married 12 years ago today!

Well ... it's end of November so it's stat time!

I took 10 walks in November for 18.51 miles, 1.85 miles/walk and 84 walks so far in 2024 for 163.99 miles, 1.95 miles/walk.

I took 24 runs in November for 102.86 miles, 4.29 miles/run and 282 runs so far in 2024 for 1246.89 miles for 4.42 miles/run.

I ran 3 races in November and 23 races so far in 2024.

 11/2 Grocery Run 10K, 50:21, 8:06 pace (fastest 10K in 2024), 66th out of 245, 4th out of 10 in my M 65-69 age group, 40F, 76% RH, 8 mph WSW wind, wind chill 35F, partly cloudy

 11/16 Bound for the Hounds 6 Hours, Half Marathon in 2:04:06, 9:26 pace, 39F, 70% RH, calm, sunny (then I walked it in for 6 laps in 2:19:02, 10:26 pace)

 11/28 Race with Grace 10K, 51:45, 8:21 pace, 94th out of 319, 6th out of 30 in my M 60-69 age group (5th in the non-existent M 65-69 age group), 37F, 87% RH, 5 mph ENE wind, light mist

I took 266.195 steps in November and 2,995,487 steps so far in 2024.

Sunday, 11/17/2024 to Saturday, 11/23/2024

I walked 3 times this week, 4.00 miles.

I ran 4 times this week, 13.90 miles.

I didn't bike this week.

I took 53,938 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 1607 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/17/2024

6029 steps, 40/90 avg/max HR, 5 floors climbed

Walk: 1.70 mile, 25:12, 14:51 pace, 81/92 avg/max HR, 115 avg cadence, 37F, 93% RH, 3 mph WSW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 523.36 miles

My body needed a bit of rest so I very wisely opted for a walk this morning. My right heel was a bit cranky from yesterday's exploits (a Half Marathon at the Bound for the Hounds 6 Hour) so I took it out nice and easy until I loosened it up. I definitely was faster on the way back. My splits were 15:36 and 13:45 over the last 0.7 mile.

Monday, 11/18/2024

7228 steps, 48/103 avg/max HR, 13 floors climbed

Walk: 1.65 miles, 23:39, 14:20 pace, 91/111 avg/max HR, 117/126 avg/max cadence, 52F, 54% RH, 8 mph WNW wind, clear

Shoes: blue Brooks Launch GTS8 - 525.01 miles

I slept poorly so I skipped my Alexa alarm at 5:20 AM. I was super busy at Ricoh since L3Harris changed their PrinterLogic client over the weekend. The shit hit the fan since most everyone didn't read the email about the change. I helped as many people as I could at one building and made up instructions to email people. I did get out for a walk after work. It seems creepier for a walk in the dark when it's early evening versus early morning. My splits were 14:35 and 13:56 over the last 0.65 mile.

My son and I had a bit of disagreement. I could have sworn that I asked him to bring up the Venu charging cord to Christine and he was equally adamant that I asked him to bring Christine a piece of pie. I distinctly remember searching for the cord by the couch and handing it to him. But ... my lovely Christine had ordered a Venu replacement cable and it was slated to be delivered tomorrow.

Tuesday, 11/19/2024

4150 steps, 42/99 avg/max HR, 6 floors climbed

Walk: 1.65 miles, 22:33, 13:41 pace, 87/108 avg/max HR, 121 avg cadence, 50F, 62% RH, 9 mph E wind, cloudy

Shoes: blue Brooks Launch GTS8 - 526.66 miles

Both our Garmin Venu watches had died during the day so I charged my Venu a bit before I headed out for a brisk walk on my "Out to Lake Ave" route. My splits were 13:48 and 13:29 over the last 0.65 mile.

Wednesday, 11/20/2024

10780 steps, 41/115 avg/max HR, 173.0 pounds, 7 floors climbed

Run: 1.65 miles, 17:23, 10:31 pace, 112/119 avg/max HR, 150/160 avg/max cadence, 55F, 77% RH, 12 mph ESE wind, clear

Shoes: blue Brooks Launch GTS8 miles - 528.31 miles

Life has been getting in the way of running for the past three days. Dinner was ready when I got home so I ate. I got out about 30 minutes after I ate and thought ... why not run? Well ... my stomach was still full. The result was a bloated and slot trot of a run. But ... it was logged as a run. My splits were 10:37 and 10:23 over the last 0.65 mile.

Thursday, 11/21/2024

11176 steps, 42/141 avg/max HR, 17 floors climbed

Run: 3.55 miles, 31:15, 8:47 pace, 129/145 avg/max HR, 156/167 avg/max cadence, 43F, 70% RH, 10 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 423.17 miles

Work has been getting in the way lately. My Alexa alarm at 5:20 AM didn't go off and I don't remember skipping it. So I didn't wake up until a bit after 6:30 AM. I checked and my Alexa alarm is set for 5:20 AM weekdays. Weird. Anyway ... I got out after work on a slightly longer "Out to Dewey Ave" route. I knew there would be more traffic so I stayed on the LOSP Trail except to cross Greenleaf Rd twice. No worries. My right heel ached a bit so I started out slow until I loosened up. My splits were 9:15, 8:51, 8:43 and 7:58 over the last 0.55 mile.

Friday, 11/22/2024

5577 steps, 41/138 avg/max HR, 171.1/170.4 pounds, 13 floors climbed

Run: 3.15 miles, 27:36, 8:45 pace, 131/147 avg/max HR, 159/168 avg/max cadence, 39F, 93% RH, 13 mph N wind, wind chill 32F, drizzle

Shoes: blue/green Brooks Glycerin GTS20 - 426.32 miles

My Alexa alarm woke me up at 5:20 AM. Her weather forecast was 40F and showers. I got back to the grind ... get up, weigh myself, set up the coffee, get dressed and get out. Yes ... there was a light drizzle ... but I got going ... and it wasn't so bad. I chose my "Out to Dewey Ave" for just an easy out and back 5K. Done! My splits were 8:56, 8:51, 8:35 and 7:58 over the last 0.15 mile.

Saturday, 11/23/2024

8998 steps, 42/146 avg/max HR, 15 floors climbed

Run: 4.55 miles, 39:31, 8:41 pace, 131/149 avg/max HR, 158/171 avg/max cadence, 43F, 81% RH, 7 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 430.87 miles

I got for my usual run on my usual "Out by the pier and around" route. My right heel was a bit achy at first but I thought "the first mile always lies" and endured the ache until it mostly went away. I sped it a bit. It turned out to be a good run. My splits were 9:02, 8:45, 8:46, 8:34 and 7:57 over the last 0.55 mile.

Sunday, 11/10/2024 to Saturday, 11/16/2024 - Bound for Hounds 6 Hours

I walked 3 times this week, 5.51 miles.

I ran 5 times this week, 29.66 miles.

I didn't bike this week.

I took 69,485 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 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 1600 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/10/2024

7259 steps, 44/141 avg/max HR, 169.7/168.4 pounds, 15 floors climbed

Run: 4.45 miles, 38:19, 8:37 pace, 135/145 avg/max HR, 161/170 avg/max cadence, 57F, 36% RH, 16 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 393.60 miles

I got for what I thought was a lazy run on my usual "Out by the pier and around" route. My right heel had its usual slight ache. I thought I was running really slow so I was surprised at what my Garmin recorded. My splits were 8:47, 8:30, 8:33, 8:44 and 8:18 over the last 0.45 mile.

Monday, 11/11/2024

8811 steps, 47/130 avg/max HR, 171.5/170.6 pounds, 27 floors climbed

Run: 4.45 miles, 40:03, 9:00 pace, 126/139 avg/max HR, 159/165 avg/max cadence, 54F, 77% RH, 16 mph W wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 398.05 miles

Well ... I got out for what might be an ill-advised run. I probably should have walked but I was stubborn and went for a slow run on my usual "Out by the pier and around" route. It was a bit windy. I plodded along and refused to walk. My splits were 9:19, 8:53, 8:55, 9:01 and 8:39 over the last 0.45 mile.

Tuesday, 11/12/2024

9914 steps, 44/131 avg/max HR, 172.0/171.0 pounds, 12 floors climbed

Run: 3.15 miles, 28:27, 9:02 pace, 120/135 avg/max HR, 157/168 avg/max cadence, 39F, 70% RH, 15 mph N wind, wind chill 31F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 401.20 miles

My Alexa alarm went off at 5:20 AM. I laid in bed until 5:45 AM with my eyes shut while I listened to the wind rustle and the furnace kick on and off. I really wanted to stay under the warm covers this morning. But ... I did what I usually do. I got up ... a bit late ... but I got up, got dressed (a bit more warmly) and got out there. My right heel could have used a bit of rest but I set up a really nice and easy pace into the brisk wind of the north and set ou on my "Out to Stutson St Overlook" route. So ... only a 5K today but it's better than no 5K. My splits were 9:33, 9:13, 8:24 and 8:32 over the last 0.15 mile.

Wednesday, 11/13/2024

5095 steps, 45/132 avg/max HR, 172.0 pounds, 12 floors climbed

Walk: 2.35 miles, 31:26, 13:23 pace, 108/134 avg/max HR, 114/200 avg/max cadence, 32F, 74% RH, 6 mph SE wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 519.31 miles

The weather was colder but not as windy as yesterday so I was OK with getting out for a brisk walk on my "Out to Beach Ave" route. My splits were 13:49, 12:55 and 13:29 over the last 0.35 mile.

Thursday, 11/14/2024

7999 steps, 45/133 avg/max HR, pounds, 17 floors climbed

Run: 4.45 miles, 38:26, 8:38 pace, 122/137 avg/max HR, 159/170 avg/max cadence, 39F, 48% RH, 8 mph SSE wind, wind chill 34F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 405.65 miles

I just couldn't get moving this morning for a bit ... but I did get out a bit after 6:30 AM. I thought about an out and back 5K but I went a bit farther on my "Out to Dewey Ave and around" route. I took it nice and easy. I did have It was a lot lighter by the time I got done. My splits were a bit faster than I thought: 8:55, 8:33, 8:30, 8:48 and 8:04 over the last 0.45 mile.

Friday, 11/15/2024

7785 steps, 43/99 avg/max HR, 173.0/173.2 pounds, 11 floors climbed

Walk: 2.35 miles, 31:56, 13:35 pace, 91/108 avg/max HR, 122/195 avg/max cadence, 45F, 70% RH, 5 mph ESE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 521.96 miles

I got out for my usual walk on the day before a race. I set up my usual brisk pace on my usual "Out to Beach Ave" route ... just doing the usual. My splits were 14:00, 13:06 and 13:47 over the last 0.35 mile.

Saturday, 11/16/2024

22622 steps, 42/138 avg/max HR, 172.6/171.3 pounds, 15 floors climbed

Today's race was the Bound for Hours 6 Hour out in Shortsville NY (a 41 minute drive). It's put on by Vicky Beaver and benefits a local dogpark. It's a low key race on a out and back 2.3 mile route on the Manchester Gateway Trail over pavement and cinder. It's not flat with some gentle rollers with a few twists and turns as it follows a creek.

Run: 13.16 miles, 2:04:07, 9:26 pace, 123/142 avg/max HR, 152 avg cadence, 46F, 57% RH, 8 mph WNW wind, wind chill 43, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 418.81 miles

I met up with Andy and Laura Ciaio who live out in Victor NY. Andy had been battling injuries and is back in good form. And ... 60 of us were off! I settled in and ran with Andy for a loop. Andy started to walk so I pressed on ... loop after loop. One thing about an out and back course if that you see everyone over and over. The lead runner was a woman by the name of Jenny who was a sight to see ... she was focused and clocked out loops around 7:00 pace. Gil, the timer, told me around 11 AM that her slowest loop up to that point was 6:57. Gil also told that she holds the race total mileage record and set an American distance record in the 6 Hour last year. She passed me during loop 3 and loop 5. My body started to complain after loop 3 with various aches and pains. I wanted a half marathon which is 5.7 loops. Loop 5 ... only part of loop 6 to go ... 1 more mile ... push ... and done! I was spent so I pressed my Venu to End. 

My splits were 9:08, 9:03, 9:21, 8:45, 9:13, 8:42, 9:41, 10:20, 9:30, 11:04, 9:32, 9:43, 8:42 and 8:33 over the last 0.16 mile. I did OK. My results from Runsignup.com are here. Oh, Jenny did 21 loops for 48.3 miles at 7:09 pace.

Walk: 0.81 mile, 14:45 pace, 18:15 pace, 95/107 avg/max HR, 99/158 avg/max cadence, 48F, 53% RH, 10 mph WNW wind, wind chill 44F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 419.62 miles

I was spent so I just slowly walked back to complete loop 6. Then ... I went to sit down. I did get up a couple of times to OD on chocolate chip cookies and to receive a personal pan pizza. The first quarter of the cheese and pepperoni pizza was very nice and well deserved. The wind was bit chilly ... my legs were cold my fingertips turned white even though I had them in running gloves. 

A few stickers from a car next to the Trax ... today wasn't that day

So ... I packed up and went home. I drove a bit slower than normal ... I was tired. A nice day. I was achy all the rest of the day ... just the usual after a half marathon.