Sunday, 12/22/2024 to Saturday, 28/2024 --- IN PROGRESS

I walked x times this week, x miles.

I ran 5 times this week, 22.15 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 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

steps, avg/max HR, pounds, 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

steps, avg/max HR, pounds, 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

steps, avg/max HR, pounds, 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

steps, avg/max HR, pounds, 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 - 512.34 miles

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

steps, avg/max HR, pounds, 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 - 516.89 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.

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.