Sunday, 6/15/2025 to Saturday, 6/21/2025 --- IN PROGRESS

I walked 5 times this week, 8.10 miles.

I ran 2 times this week, 6.35 miles.

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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1817 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/15/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.17 miles, 30:05, 9:29 pace, 237/155 avg/max HR, 152/160 avg/max cadence, 66F, 73% RH, 5 mph ESE wind, partly cloudy

Shoe: blue Brooks Glycerin Stealthfit GTS20 - 348.18 miles

I decided that a run was definitely needed on Father's Day ... no matter what my swollen right knee had to say about it. So ... I got up out of bed, set the timer on the coffee, weighed myself, got dressed and got out there. I set up a slow pace ... held it on my "Out to the Secret Sidewalk" route" ... and got it done. My splits were 9:25, 9:33, 9:31 and 9:20 over the last 0.17 mile.

So ... you might notice the difference between the scrawny left knee and the swollen right knee. It's been like this for 2 months now.

Monday, 6/16/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 21:31, 13:02, 96/134 avg/max HR, 122 avg cadence, 66F, 78% RH, 9 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 557.39 miles

I got to sleep late so I slept in. I got out a bit before 9 AM and set up a blistering pace on my usual "Out to Ling Rd" route. My splits were 12:59 and 13:09 over the last 0.65 mile.

Tuesday, 6/17/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 21:51, 13:14 pace, 91/100 avg/max HR, 121/137 avg/max cadence, 63F, 94% RH, 3 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 559.04 miles

I got out a bit late for a brisk (almost blistering) walk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:09 on the last 0.65 mile.

Wednesday, 6/18/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.5 miles, 22:05, 14:44 pace, 88/98 avg/max HR, 107/187 avg/max cadence, 70F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 560.54 miles

I wanted to run but ... I walked like usual on my usual "Out to Ling Rd" route. I stopped to talk with Phil Alesio on the way back. He lives somewhere directly opposite where Greenleaf Meadows exits onto Greenleaf Rd so I have seen very occasionally when we are out at the same time. He remarked that I was walking instead of running so I told him about my swollen right knee and that I really should go back to the doctor. He told me that he will be running the Grandma's Marathon in Duluth Minnesota on Sunday. I didn't pause my Garmin so my pace was off. My splits were 15:16 and 13:38 over the last 0.65 mile.

Thursday, 6/19/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.18 miles, 30:20, 9:33 pace, 136/151 avg/max HR, 149/162 avg/max cadence, 72F, 78% RH, 14 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 351.36 miles

L3Harris had Juneteenth off so I think Ricoh is taking it as a Site Holiday day off. So ... I slept in until just past 7:30 AM. It felt nice. I decided to take my swollen right knee out for a nice and easy paced run on my "Out to the Secret Sidewalk" route. I got a bit overheated on the way back during the last mile so I took a few walk breaks. My splits were 9:11, 9:15, 10:15 and 9:23 over the last 0.18 mile.

Friday, 6/20/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 21:48, 13:13 pace, 92/103 avg/max HR, 122 avg cadence, 63F, 88% RH, 12 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 562.19 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:16 and 13:08 over the last 0.65 mile.

Saturday, 6/21/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:13, 13:28 pace, 94/105 avg/max HR, 118/136 avg/max cadence, 72F, 73% RH, 5 mph SSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 353.01 miles

I wanted to run but my swollen right knee seemed a bit more off than usual so I settled for a brisk walk on my usual "Out to Ling Rd" route. You can still sweat a bit if you walk fast enough! My splits were 13:34 and 13:18 over the last 0.65 mile.

Sunday, 6/8/2025 to Saturday, 6/14/2025 - Run Our River 5K - June

I walked 6 times this week, 9.40 miles.

I ran twice this week, 3.64 miles.

I took 41,960 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1810 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/8/2025

3828 steps, 44/95 resting/max HR, 171.7/171.1 pounds, 6 floors climbed

Walk: 1.65 miles, 22:46, 13:48 pace, 88/100 avg/max HR, 116/232 avg/max cadence, 68F, 56% RH, 6 mph E wind, cloudy, Air Quality Index 118

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 333.61 miles

I found an eye mask around 6 AM so I could sleep in until 8:45 AM. My window faces the north and the sky gets light very early in May, June and July. I felt that I needed the sleep after so many nights of just getting around 6 hours of sleep. I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:52 and 13:44 over the last 0.65 mile.

Monday, 6/9/2025

7780 steps, 44/96 resting/max HR, 172.8/172.2 pounds, 7 floors climbed

Walk: 1.65 miles, 22:32, 13:40 pace, 90/100 avg/max HR, 115/132 avg/max cadence, 63F, 94% RH, 5 mph SSE wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 335.26 miles

I got out a bit late for a brisk walk on my usual "Out to Ling Rd". My darling wife, Christine, was concerned that I was wearing a gray Lilac short sleeve tech and wouldn't be seen so I changed into a yellow Old Goat Trail Run short sleeve tech. She was happier so I set forth. I set up a brisk pace. I had a very slight limp that should went away. My splits were 13:37 and 13:45 over the last 0.65 mile.

Tuesday, 6/10/2025

9021 steps, 48/152 resting/max HR, 173.4/173.1 pounds, 12 floors climbed

Tonight's race was the June edition of Run Our River 5K. The weather conditions were 67F, 79% RH, 6mph NE wind, partly sunny.

Run: 0.51 miles, 5:00, 9:53, 122/133 avg/max HR, 146/156 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 335.77 miles

Run: 3.14 miles, 27:48, 8:51 pace, 144/157 avg/max HR, 154/165 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 338.91 miles

My warm up run was not the best. And ... we were off! I felt a bit off so I just dialed in a slow race pace, held on and hoped for the best. I had to constantly fight the urge to just walk. I did take a couple cups of water at the halfway point. The course had an extra detour on the way back due to the rain yesterday. There was a 100 feet section of the Genesee River Trail that was a small pond. I saw a couple of ducks enjoying themselves. I saw Bill Crowe up ahead and tried to catch him but finished a few seconds behind him. And ... done in 27:48 (27:45 chip time), RunSignup link here. 

I did the best I could tonight ... my swollen right knee ... whatever. I was 89th out of 136, 5th out of 7 in my M 65-69 age group. My splits were 8:29, 9:28, 8:45 and 7:52 over the last 0.14 mile.

Wednesday, 6/11/2025

7486 steps, 43/89 resting/max HR, 172.5/171.9 pounds, 6 floors climbed

Walk: 1.65 miles, 24:13, 14:43 pace, 81/87 avg/max HR, 114/124 avg/max cadence, 57F, 88% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 340.56 miles

My right knee was a bit achy but I got up, set the coffee for 6:40 AM, weighed myself, got dressed and got out for a slightly achy walk on my usual "Out to Ling Rd" route. It's long enough to get everything loosened up. My splits were 14:46 and 14:37 over the last 0.65 mile.

Thursday, 6/12/2025

6450 steps, 45/104 resting/max HR, 171.7/171.4 pounds, 6 floors climbed

Walk: 1.15 miles, 17:43, 15:24 pace, 91/107 avg/max HR, 111/121 avg/max cadence, 64F, 52% RH, 8 mph WNW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 341.71 miles

I didn't get to sleep until almost 1 AM. I just couldn't turn off my mind from thinking about life. A political aside ... there is plenty to think about ... Trump sent 4000 "nationalized" CA National Guards and 700 Marines to LA, RJK Jr filled a vaccine board that he gutted with his toadies, etc ... SSDD. So ... I bagged my Alexa 5:20 AM alarm and slept in until 6:35 AM. Big whoop ... I got 5.5 hours of sleep. My right knee ached so I just got out for my "Another mile" route . My splits were 15:29 and 14:50 over the last 0.15 mile.

Friday, 6/13/2025

3594 steps, 43/96 resting/max HR, 172.0 pounds, 4 floors climbed

Walk: 1.65 miles, 24:14, 14:41 pace, 81/102 avg/max HR, 115/126 avg/max cadence, 55F, 72% RH, 9 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 343.36 miles

I slept in a bit and got a good night's rest. I got out for an OK walk on my usual "Out to Ling Rd" route. My right knee was a bit achy but I expect it now. Yes ... I know that I should go back to the doctor's. I am almost to that bit. Maybe next week. Anyway ... it was a bit cool so I wore a long/short sleeve tech combo. My splits were 15:03 and 14:09 over the last 0.65 mile.

Saturday, 6/14/2025

3801 steps, 44/104 resting/max HR, 172.1/171.6 pounds, 4 floors climbed

Walk: 1.65 miles, 22:31, 13:39 pace, 92/114 avg/max HR, 121 avg cadence, 59F, 77% RH, 8 mph NNE wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 345.01 miles

I slept in until just past 7:30 AM and puttered with my phone in bed for a while. But ... some form of physical activity outside needed to be done ... so I got up, set the timer on the coffee, got dressed and got out there. I really wanted to run. I flexed both knees and knew that my right knee wasn't up to running. So ... I set up an OK pace (at first) on my usual "Out to Ling Rd" route.

I was just at the Greenleaf Meadows garage/office when I saw a credit card lying on the ground. I walked about 50 feet past when I stopped. I had seen the car of our next door neighbor parked at the garage/office where she works so I knew she was in there. I went back, picked up the card, rang the bell and gave it to her. She knew the woman whose name was on the card and thanked me. I wouldn't have stopped if I had been running or might not have even seen it. So ... my walk turned into my "good deed for the day".

Anyway ... it ached a bit when I took long strides so I started to take shorter strides and hiked up my pace. My splits were 13:54 and 13:16 over the last 0.65 mile.

There was sadness in Minneapolis, MN where two state representatives and their spouses were shot by an assailant in the early Saturday morning hours. Sadly, the one state representative and their spouse died, link here.

Moving to the No Kings Day protest ...

Today was June 14th, Flag Day. It was also the 250th anniversary of the US Army, 47's 79th birthday and No Kings Day. I believe the above pictures are from the Brighton location of the six that were held in Monroe County. There was one on Lake Shore Boulevard about 4 miles way.

A bit of a difference between about 2000 No Kings that had an estimated 11 million and 47's "perade" that had MAYBE 25,000 in attendance.

Sunday, 6/1/2025 to Saturday, 6/7/2025 - Charlie McMullen Mile

I walked 5 times this week, 8.25 miles.

I ran 3 times this week, 4.69 miles.

I took 47,456 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1803 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/1/2025

3490 steps, 43/105 avg/max HR, 171.9/172.0 pounds, 4 floors climbed

Walk: 1.65 miles, 23:23, 14:10 pace, 96/113 avg/max HR, 117/127 avg/max cadence, 48F, 71% RH, 14 mph WNW wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 320.67 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:11 and 14:08 over the last 0.65 mile.

Monday, 6/2/2025

10423 steps, 44/100 avg/max HR, 172.2/172.1 pounds, 7 floors climbed

Walk: 1.65 miles, 23:02, 13:58 pace, 95/107 avg/max HR, 120/190 avg/max cadence, 43F, 87% RH, 9 mph SW wind, wind chill 38F, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 322.32 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:06 and 13:47 over the last 0.65 mile.

I took a half day off Ricoh so I take my darling wife, Christine to her colonoscopy. She had prepped all yesterday and got maybe two hours of sleep. She endured the waiting, the procedure and the recovery like a trouper. We went to Cracker Barrel in Henrietta for lunch. I put her to bed when we got home ... I don't know if she slept when I went off to work. My Ricoh printers needed me on a Monday morning ... like usual.

Tuesday, 6/3/2025

7068 steps, 49/105 avg/max HR, 173.8/173.4 pounds, 5 floors climbed

Walk: 1.65 miles, 22:47, 13:38 pace, 84/103 avg/max HR, 122 avg cadence, 52F, 62% RH, 7 mph SW wind, hazy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 323.97 miles

I got out for another brisk walk on very usual "Out to Ling Rd" route. My splits were 13:53 and 13:42 over the last 0.65 mile.

Wednesday, 6/4/2025

5055 steps, 44/91 avg/max HR, 173.4/172.9 pounds, 5 floors climbed

Walk: 1.65 miles, 23:17, 14:07 pace, 84/93 avg/max HR, 119 avg cadence, 63F, 63% RH, 7 mph wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 325.62 miles

It was actually above 60F! I struck up a brisk pace even though my right knee complained a bit. Out and back on my usual "Out to Ling Rd" route ... no worries. My splits were 14:30 and 13:46 over the last 0.65 mile.

The high at the Rochester airport rocketed up to 88F! I broke out my Ricoh short sleeve shirt.

Thursday, 6/5/2025

7081 steps, 45/96 avg/max HR, 173.4/173.2 pounds, 9 floors climbed

Walk: 1.65 miles, 23:23, 14:11 pace, 86/99 avg/max HR, 117/193 avg/max cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.27 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:11 and 14:12 over the last 0.65 mile.

Friday, 6/6/2025

6843 steps, 43/154 avg/max HR, 173.3 pounds, 3 floors climbed

Run: 0.5 mile, 5:11, 10:30 pace, 116/129 avg/max HR, 145/155 avg/max cadence, 68F, 76% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.77 miles

Run: 1.02 mile, 7:48, 7:42 pace, 149/166 avg/max HR, 159/176 avg/max cadence, 68F, 76% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 328.79 miles

Today's race was my 11th Charlie McMullen Mile. I had reservations about whether my right knee could handle a fast mile race. I thought long and hard about signing up ... and didn't sign up until around 10 PM on Thursday night. But ... I love to race ... so I headed down to St John Fisher University on the first Friday in June ... like I had 10 times before. I had signed up for the Men/Women 8-10 Min/Mile race. 

I toed the line along with 18 other runners. And ... we were off! I set up a nice race pace with the lead runners. I held 3rd or 4th for laps 1, 2. I moved to 2nd or 3rd for lap 3. I was third when Bill Crowe passed everyone on the backstretch of lap 4 to take the lead. I moved into second and chased him. I kicked in the last 100 meters but couldn't catch him. He told me that he was very surprised and that had run his fastest mile in several years. Way to go, Bill ... a 75-year-old runner!

A picture by Vickey Beaver of Bill Crowe in the white GRTC tank top and me in my yellow 2013 McMullen Mile shirt 

Bill ran a 7:47.07 and I was very pleased with my official time of 7:48.64, Leone Timing link, here. A rough estimate of my lap times was 1:51, 3:54 (2:02), 5:53 (1:59) and 7:48 (1:55). No bad for a runner with a swollen right knee!

Saturday, 6/7/2025

7496 steps, 44/147 avg/max HR, 173.2/171.9 pounds, 22 floors climbed

Run: 3.17 miles, 29:17, 9:15 pace, 135/151 avg/max HR, 154/161 avg/max cadence, 63F, 88% RH, 3 mph NNW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 331.96 miles

A wiser idea would have been to walk today ... but sometime a runner just has to run... so I laced up my shoes and got out for a 5K on my "Out to the Secret Sidewalk" route. Yes ... my right knee did ache a bit ... I kept running. My splits were 9:24, 9:15, 9:11 and 8:46 over the last 0.17 mile.

The laundry needed to be done so I managed to get up and down the stairs enough to get 4 loads done by 5 PM.

Sunday, 5/25/2025 to Saturday, 5/31/2025

I walked 5 times this week, 7.76 miles.

I ran twice this week, 6.30 miles.

I took 40,175 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1796 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/25/2025

4395 steps, 43/101 avg/max HR, 172.0/171.8 pounds, 4 floors climbed

Walk: 1.75 miles, 25:13, 14:24 pace, 97/108 avg/max HR, 117/177 avg/max cadence, 48F, 81% RH, 7 mph W wind, wind chill 46F, overcast

Shoes: blue Brooks Launch GTS8 - 606.61 miles

It felt a bit chilly with the wind so I wore shorts, a long/short sleeve tech combo and light running gloves for this installation of my "Out to Ling Rd". My right knee was a bit achy. My splits were 14:25 and 14:22 over the last 0.75 mile.

Monday, 5/26/2025

6182 steps, 46/152 avg/max HR, 171.0/170.7 pounds, 13 floors climbed

Run: 3.15 miles, 29:56, 9:30 pace, 136/157 avg/max HR, 152/163 avg/max cadence, 66F, 60% RH, 12 mph NE wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 314.21 miles

The west end of the Secret Sidewalk on Memorial Day

The sun is rising earlier and earlier so it woke me up at a bit after 6:30 AM. I do remember when I used to be a night owl ... lol ... but not anymore. I puttered around before I tackled a bit of cleaning ... mopping the kitchen floor and cleaning the crud stuck to the inside of the refrigerator. Then ... I knew that I had to find if I could still run. So ... got dressed in just shorts and a short sleeve tech ... and struck up a really easy pace. My right knee complained a bit but it was just a dull ache. I could have turned around at Ling Rd or Beache Ave but headed out to Clematis St for a 5K. It felt sort of OK. My right knee is just as swollen as it was a month and a half ago. I know I need to go back to the doctor ... soon.

Tuesday, 5/27/2025

6396 steps, 44/99 avg/max HR, 170.5/170.6 pounds, 7 floors climbed

Walk: 1.15 miles, 21:26, 18:41 pace, 73/87 avg/max HR, 101/113 avg/max cadence, 45F, 100% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 607.76 miles

I got out an OK walk that turned into a "oh, shit" walk. I decided to do a walk on my "Another mile" route. It turned into "oh, shit" when I stretched to step over some mud and slipped a bit. This slip tweaked my right knee. I limped the rest of the way home ... whatever. My splits were 18:16 and 21:26 (limping) over the last 0.15 mile.

Wednesday, 5/28/2025

7875 steps, 46/114 avg/max HR, 172.8/172.6 pounds (pasta weight gain!), 7 floors climbed

Walk: 1.65 miles, 26:40, 16:10 pace, 103/116 avg/max HR, 11/118 avg/max cadence, 48F, 93% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 609.41 miles

My right knee and I got out for a bit of limpy walk on my usual "Out to Ling Rd" route. Joy ... or not ... I got out there and did it. My splits were 16:13 and 16:05 over the last 0.65 mile.

Thursday, 5/29/2025

6229 steps, 47/91 avg/max HR, 173.9/173.9 (more pasta weight gain!) pounds, 7 floors climbed

Walk: 1.65 miles, 27:21, 16:35 pace, 81/94 avg/max HR, 109 avg cadence, 55F, 100% RH, 6 mph S wind, overcast

Shoes: blue Brooks Launch GTS8 - 611.06 miles

I got out for yet another walk on my "Out to Ling Rd" route. I felt a slight ache in the front of my right knee so I just walked. Yes ... I need to go back to the doctor. My splits were 16:52 and 16:09 over the last 0.65 mile.

Friday, 5/30/2025

3499steps, 43/104 avg/max HR, 172.8/172.6 pounds, 8 floors climbed

Walk: 1.66 miles, 22:18, 13:29 pace, 91/103 avg/max HR, 122/192 avg/max cadence, 55F, 94% RH, 6 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 315.87 miles

I felt pretty good this morning during this walk on my "Out to Ling Rd" route. Yesterday ... a bit blah and today ... double thumbs up. My splits were 13:18 and 13:44 over the last 0.66 mile.

Saturday, 5/31/2025

5599 steps, 46/149 avg/max HR, 172.8/172.1pounds, 15 floors climbed

Run: 3.15 miles, 28:44, 9:07 pace, 136/156 avg/max HR, 152/161 avg/max cadence, 48F, 87% RH 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 319.02 miles

I got up, dreseed and almost out around 8:30 AM ... but it was pouring when I looked outside. I didn't want to get drenched ... so I waited. I got out around noon. I thought about a walk or a run ... I chose a run. My right knee felt OK (but it was still swollen) ... but I still struck up a steady pace ... out by Ling Rd, past Beach Ave ... up to the Secret Sidewalk ... and back. I felt OK ... but didn't stretch. My splits were 9:16, 9:12, 9:00 and 8:17 over the last 0.15 mile.

Well ... it's the end of May ... so it's stat time!

I took 25 walks during May for 40.36 miles, 1.61 miles/walk and 68 walks so far in 2025 for 108.45 miles, 1.59 miles/walk.

I took 8 runs during May for 23.48 miles, 2.94 miles/run and 90 runs so far in 2025 for 331.33 miles, 3.68 miles/run.

I ran 2 races in May and 9 races so far in 2025.

5/13/2025 - Run Our River 5K, 26:00, 8:22 pace, 51st/95, 2nd/5 in my M 65-69 age group, 71F, 71% RH, 16 mph SSE wind, sprinkles.

5/18/2025 - Lilac 10K, 1:02:46, 10:06 pace, 449th/737, 6th/11 in my M 65-69 age group, 56F, 84% RH, 12 mph W wind, overcast.

I took 195,523 steps in May and 1,171,542 steps so in 2025.

I am walking a lot more this month because of my swollen right knee. I am running slower and it aches after I run. Yes, I need to go to the doctor for more tests ... but I need to find the time. My Ricoh printers at L3Harris have been cranky lately.

Sunday, May 18th to Saturday, May 24th - Lilac 10K

I walked 6 times this week, 9.40 miles.

I ran twice this week, 7.05 miles.

I took 48,378 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1789 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/18/2025

15514 steps, 43/151 avg/max HR, 173.7/173.1 pounds, 37 floors climbed

Today's race with my 13th Lilac 10K. In retrospect ... running this race was not a good idea ... said my right knee.

Run: 0.75 mile, 7:13, 9:36 pace, 124/133 avg/max HR, 150/158 avg/max cadence, 55F, 82% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 303.61 miles

Anyway ... I decided to get out early for a shakedown run to see if my right knee could hold up. I felt OK but I had doubts about how long it would last.

Run: 6.30 miles, 1:02:46, 10:06 pace, 134/155 avg/max HR, 146/176 avg/max cadence, 56F, 84% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 309.91 miles

I headed for Highland Park around 8:10 AM like usual in plenty of time for the 9:30 AM start. I was going to park at the Al Sigl Center and pay $10 like usual. But ... I turned left into the old abandoned 15 story Physchrite Center parking lot and parked for free. It was about 1/2 mile farther away from the Al Sigl Center parking lot though.

So ... I walked slowly up the start line. I didn't go out for another warm up lot. I just stretched and waited. I lined up a lot farther back than I usually do.

And ... we were off! Well ... I didn't really start running for 58 seconds .... until I got to the start line. I started slow and slowly started to pass slower runners who were just running too slow. I ran well for 4 miles. My right knee started acting up in mile 5. I passed the Rochester Running Company cheer tent with about 0.75 mile to go. Then ... I couldn't get back up to any semblance of running without pain in my right knee. So ... I just walked it in. 

A slight mist had started so I just went into the post race area for about a couple minutes to get a banana and a bag of three Timbits. Then I began the slow and a bit painful walk out to the Trax. Another race in the spreadsheet.

I did the best I could for as long as I could. I was 449th out of 737 and 6th out of 11 in my M 65-69 age group, link here. My splits were 8:53, 8:44, 8:39, 9:02, 9:57 and 12:33 and 18:08 over the last 0.3 mile.

Monday, 5/19/2025

5207 steps, 41/92 avg/max HR, 173.1 pounds, 5 floors climbed

Walk: 1.15 miles, 19:24, 16:53 pace, 73/86 avg/max HR, 104/116 avg/max cadence, 46F, 76% RH, 8 mph NNW wind, wind chill 43F, cloudy

Shoes: blue Brook Glycerin Stealthfit GTS20 - 311.06 miles

I had a bit of trouble getting my right legs situated so it wouldn't ache as much when I tried to go to sleep last night. I ended putting it on a pillow to prop it up a bit. I slept in for a whole 11 minutes until 5:31 AM ... so I just got up after a long while and got out for a short walk on my "Another mile" route. It was a bit chilly but I paid no heed and got it ... slowly ... done. My right knee and right calf were a bit cranky. My splits were 16:52 and 17:01 over the last 0.15 mile.

Tuesday, 5/20/2025

6004 steps, 41/96 avg/max HR, 174.4/174.5 pounds, 3 floors climbed

Walk: 1.65 miles, 24:24 estimated, 16:00 estimated, 78/84 avg/max HR, 113/122 avg/max cadence, 39F, 81% RH, 5 mph NNW wind, sunny

It was 42F when Alexa woke up at 5:20 AM. But ... I got up, got dressed and got out there (though a bit late) for a walk on my usual "Out to Ling Rd" route. My tights and other cold weather gear were only on the 4th stair so they were easy to grab ... checks calendar ... it is May 20th ... and wore tights. Anyway ... I didn't press Start on my Venu firmly enough until I was 1/2 mile out. I settled for a slow 16:00 pace ... whatever.

Wednesday, 5/21/2025

7754 steps, 45/96 avg/max HR, 174.3/174.1 pounds, 9 floors climbed

Walk: 1.65 miles, 25:44, 15:36 pace, 96/109 avg/max HR, 113/121 avg/max cadence, 46F, 87% RH, 8 mph E wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 599.91 miles

My right knee felt a smidge better this morning. I really need to get it looked at again but I just haven't picked up the phone yet. Anyway ... I got up, got dressed and got out there. I did limp just a little bit on my usual "Out to Ling Rd" route. I got it done with splits of 15:39 and 15:32 over the last 0.65 mile.

Thursday, 5/22/2025

6457 steps, 44/97 avg/max HR, 174.8/174.6 pounds, 4 floors climbed

Walk: 1.65 miles, 26:41, 16:09 pace, 79/89 avg/max HR, 112/121 avg/max cadence, 48F, 93% RH, 10 mph SE wind, wind chill 44F, light rain

Shoes: blue Brooks Launch GTS8 - 601.56 miles

Another dismal and dreary and rainy morning in upstate NY. But ... I dragged myself out of bed, got dressed with most of my cold weather gear (Brooks tights, a long/short sleeve tech combo, Brooks beanie and light running gloves) and got out there. My right knee was a wee bit cranky so I didn't push the pace. I really have to get it checked out soon. Anyway ... the light sprinkles put a damper on my mood ... but I got it done. My splits were 16:38 and 15:27 over the last 0.65 mile. 

Friday, 5/23/2025

3856 steps, 44/91 avg/max HR, 174.8/174.4 pounds, 8 floors climbed

Walk: 1.65 mile, 25:12, 15:15 pace, 83/94 avg/max HR, 114/123 avg/max cadence, 48F, 93% RH, 10 mph SW wind, wind chill 44F, drizzle

Shoes: blue Brooks Launch GTS8 - 603.21 miles

It was just as grey as yesterday and it was drizzling. But ... I got up, got dressed in shorts, long/short sleeve combo, Brooks beanie and light running gloves ... on the 23rd of June. But ... I got out on my "Out to Ling Rd" route. My right knee was a bit cranky so I didn't push the pace. Done ... my splits were 15:35 and 14:46 over the past 0.65 mile.

Saturday, 5/24/2025

3586 steps, 42/107 avg/max HR, 172.2/172.6 pounds, 7 floors climbed

Walk: 1.65 mile, 23:10, 14:03 pace, 98/119 avg/max HR, 115/128 avg/max cadence, 52F, 82% RH, 12 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 604.86 miles

I bagged on 2 chances to run a 5K this morning ... the Sunset House 5K, a RROY race in Irondequoit and the Derks Memorial 5K at Monroe Community Church in Henrietta. I could have signed up for the latter race as late as last night ... but the race start was at 8 AM and my right knee wouldn't have liked it. 

So ... I slept in late until 7:45 AM and didn't get out until around 10 AM. It had rained overnight but it was clearing when I got out for a brisk walk on my usual "Out to Ling Rd". My right knee felt OK. My splits were 14:14 and 13:43 over the last 0.65 mile.

Sunday, 5/11/2025 to Saturday, 5/17/2026 - Run Our River 5K - May --- IN PROGRESS

I walked 5 times this week, 8.25 miles.

I ran 3 times this week, 6.98 miles.

I took 43,217 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1782 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/11/2025

5797 steps, 43/150 avg/max HR, 173.3/172.2 pounds, 13 floors climbed

Run: 3.15 miles, 28:53, 9:10 pace, 134/162 avg/max HR, 153/161 avg/max cadence, 46F, 53% RH, 10 mph NNE wind, wind chill 42F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.03 miles

Well ... I decided that I needed to run ... swollen right knee or not ... so ... I did ... and my right knee didn't fall off or even hurt. I did have my knee sleeves on and I did take it very easy. I expected something to hurt or ache but ... it didn't. My splits were 9:16, 9:26, 8:56 and 8:22 over the last 0.15 mile.

Monday, 5/12/2025

7150 steps, 47/122 avg/max HR, 172.1/172.0 pounds, 7 floors climbed

Walk: 1.65 mile, 25:03, 15:10 pace, 114/123 avg/max HR, 114/121 avg/max cadence, 43F, 65% RH, 5 mph SE wind, sunny

I got for a walk on my usual "Out to Ling Rd" route. The back of my right knee was a bit achy. I enjoyed seeing the sunrise and the leaves on all the trees. Spring is kind of pretty! My splits were 15:27 and 14:46 over the last 0.65 mile.

Tuesday, 5/13/2025

8951 steps, 43/159 avg/max HR, 172.8 pounds, 13 floors climbed

Today's race was the Run Our River 5K - May down at Corn Hill Landing. The course was modified again due to construction on the north side of the Ford St Bridge. I got down to the race venue around 5:30 PM. I was a bit worried about my swollen right knee ... but I was signed up ... I could run ... so I was there.

A picture of a log in the Genesse River. But ... if you look at the front for a split second ... you could almost think it was an alligator ...

Run: 0.7 mile, 6:28, 9:13 pace, 123/134 avg/max HR, 147/157 avg/max cadence, 73F, 64% RH, 16 mph SSW wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.73 miles

I got for a little warm up run just to get the blood moving in my legs.

Run: 3.13 miles, 26:00, 8:18 pace, 151/163 avg/max HR, 158/164 avg/max cadence, 71F, 71% RH, 16 mph SSE wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 302.86 miles

And ... we were off! I eased into a slow race pace. I tried not to pass runners ... but I did ... my right knee was OK so I ran onward. The sprinkles got a bit fiercer for a bit and then eased off. I was a bit surprised by a first mile pace of 8:12. It felt OK so I just kept running. I was a bit more used to the new course so I sort of knew the one and two mile marks. I could gauge how far I had to go. I eased off the pace a bit but not too much. I could see the timer and sped up a bit. And ... done!

I did better than I expected. I thought I would take it easy and do a 9:00 pace. But ... once that gun goes off... it's just ... run, Doug, run! My chip and Garmin time were both 26:00. My Runsignup stats were 26:00, 8:22 pace, 51st out of 95, 2nd out of 5 in my M 65-69 age group, link here. My splits were 8:12, 8:23, 8:23 and 7:40 over the last 0.13 mile.

Wednesday, 5/14/2025

6063 steps, 44/96 avg/max HR, 171.8/171.6 pounds, 6 floors climbed

Walk: 1.65 miles, 23:26, 14:12 pace, 82/92 avg/max HR, 119/175 avg/max cadence, 61F, 88% RH, 8 mph SE wind, light sprinkles

Shoes: blue Brooks Launch GTS8 - 591.66 miles

I got out for my usual walk on the day after a race on my very usual "Out to Ling Rd" route. It was warm, overcast and there was a very light sprinkle. My right knee was a bit achy and I limped a bit for a 1/4 mile before my joints started to work in sync. I got it done with splits of 14:07 and 14:20 over the last 0.65 mile.

Thursday, 5/15/2025

6400 steps, 42/93 avg/max HR, 173.0/172.8 pounds, 7 floors climbed

Walk: 1.65 miles, 23:25, 14:12 pace, 84/102 avg/max HR, 119/137 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast

My right knee and both of my thighs were a bit cranky when I started out on my usual walk on my usual "Out to Ling Rd" route. But ... they loosened up and I was able to crank up my pace after 1/2 mile or so. My splits were 14:39 and 13:30 over the last 0.65 mile.

Friday, 5/16/2025

3651 steps, 48/98 avg/max HR, 172.7/172.5 pounds, 4 floors climbed

Walk: 1.65 miles, 23:15, 14:05 pace, 88/98 avg/max HR, 120/250 avg/max cadence, 61F, 94% RH, 3 mph WSW wind, light sprinkle to a thunderstorm back to light rain

Shoes: blue Brooks Launch GTS8 - 594.96 miles

I knew I needed a bit more sleep so I cancelled my Alexa for 5:20 AM during the night. I wpke up at 6 AM ... a whopping 40 minutes more of sleep but ... once I'm up I'm up. The sky in the west looking dark and ominous so I put on a hat. It started sprinkling as I headed down Greenleaf Meadows, a light rain as I headed down Greenleaf Rd and a heavy rain with thunder and lightning as I headed back on Greenleaf Rd. I was drenched but ... it's liquid sunshine so it's all good. It had turned back to a light rain by the time I got done. There's nothing like a thunderstorm to quicken my pace. My splits were 14:25 and 13:34 over the last 0.65 mile.

Years ago when I was living in Newark, I remember running around the Newark High School track when a thunderstorm hit. I really quickened my pace since I was running next to a metal chain link fence! I did move away from the fence and run in lane 8 though, lol.

Saturday, 5/17/2025

5205 steps, 42/96 avg/max HR, 173.7/172.9 pounds, 9 floors climbed

Walk: 1.65 miles, 21:55, 13:16 pace, 92/102 avg/max HR, 121/236 avg/max cadence, 68F, 78% RH, 10 mph SW wind, partly sunny

Shoes: blue Brooks Launch GTS8 - 596.61 miles

I was still undecided about running the Lilac 10K tomorrow as I set up for my usual walk this morning. I set up a very brisk pace and held it easily. Spring has finally sprung in upstate NY! All the trees have leaves and the flowers have bloomed. My splits were 13:05 and 13:34 over the last 0.65 mile.

Sunday, 5/4/2025 to Saturday, 5/10/2025

I walked 7 times this week, 11.65 miles.

I didn't run this week.

I took 43,765 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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

BTW, I am on a 1775 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/4/2025

3363 steps, 43/88 avg/max HR, 174.9 pounds, 7 floors climbed

Walk: 1.65 miles, 26:02, 15:44 pace, 76/87 avg/max HR, 113/121 avg/max cadence, 48F, 93% RH, 8 mph NE wind, overcast

Shoes: blue Brooks Launch GTS8 - 580.11 miles

My swollen right knee didn't want to run so I walked. It sucked. My splits were: 16:04 and 15:14 over the last 0.65 mile.

Monday, 5/5/2025

8007 steps, 39/100 avg/max HR, 174.6/174.4 pounds, 5 floors climbed

Walk: 1.65 mile, 23:25, 14:12 pace, 79/89 avg/max HR, 120/191 avg/max cadence, 54F, 94% RH, 6 mph NNE wind, light rain

Shoes: blue Brooks Launch GTS8 - 581.76 miles

I thought ... 54F is warm enough for shorts ... right? Well ... maybe if it wasn't damp, dreary, a bit rainy and a bit of wind from the north ... which is what was outside waiting for me when I stepped out outside this morning. I set forth on my usual "Out to Ling Rd" pace. My right knee was a bit more cranky this morning. I developed a bit of a pain on the right side of my kneecap that bugged me. But ... I picked up the pace when a very light sprinkle developed into a more steady light sprinkle and I was getting a bit chilled. I got it done with splits of 14:37 and 13:34 over the last 0.65 mile.

Tuesday, 5/6/2025

8916 steps, 42/104 avg/max HR, 175.5/175.7pounds, 9 floors climbed

Walk: 1.65 mile, 25:47, 15:38 pace, 77/95 avg/max HR, 114/122 avg/max cadence, 61F, 88% RH, 12 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 583.41 miles

My right knee is still swollen and out of order. The same slight ache is still in the right kneecap when I walk and I do favor that side a bit. I am going to try to go with 400 mg of ibuprofen 3x/day and ice 2x/day for the rest of the week and see if that helps (I don't think it will). Thrills. Anyway ... I got out for a slow walk on my usual "Out to Ling Rd". It was warmer so I wore shorts and a long/short sleeve tech combo with no beanie or gloves. My splits were 15:43 and 15:30 over the last 0.65 mile.

Wednesday, 5/7/2025

5229 steps, 42/100 avg/max HR, 175.1/175.0 pounds, 4 floors climbed

Walk: 1.65 mile, 25:05, 15:13 pace, 78/90 avg/max HR, 111/119 avg/max cadence, 64F, 73% RH, 17 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 585.06 miles

It rained all night and most of the morning so I didn't get out for my walk until just before lunch. I took it easy. My splits were 15:21 and 15:00 over the last 0.65 mile

Thursday, 5/8/2025

7194 steps, 46/99 avg/max HR, 173.7/173.6 pounds, 8 floors climbed

Walk: 1.65 mile, 23:42, 14:22 pace, 43F, 100% RH, 13 mph NNE wind, wind chill 37F, overcast

Shoes: blue Brooks Launch GTS8 - 586.71 miles

I got out for yet another walk on my swollen right knee. It hurt a bit less than yesterday. Whatever. It was a bit chilly so I wore tights, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. My splits were 14:29 and 14:09 over the last 0.65 mile.

Friday, 5/9/2025

7202 steps, 43/100 avg/max HR, 174.8/174.7 pounds, 7 floors climbed'

Walk: 1.65 mile, 25:57, 15:43 pace, 92/104 avg/max HR, 113/122 avg/max cadence, 37F, 93% RH, calm, partly cloudy

Shoes: blue Brooks Launch GTS8 - 588.36 miles

I got out for yet another walk on my swollen right knee ... ad infinity it seems. It was below 40F so I pulled out my CW-X tights and my mittens ... checks notes ... this May 9th walk. The trees have already budded, the birds are almost hatching their young and I assume the bees are getting ready to do their thing ... shouldn't it FEEL like Spring? But ... I bundled up and set forth on my walk on my usual "Out to Ling Rd" route. I had a very slight limp but I managed to get out and get it done. Whatever. My splits were 15:51 and 15:32 over the last 0.65 mile.

Saturday, 5/10/2025

3854 steps, 44/107 avg/max HR, 174.6 pounds, 6 floors climbed

Walk: 1.65 mile, 23:19, 14:07 pace, 92/108 avg/max HR, 119/126 avg/max cadence, 45F, 61% RH, 12 mph W wind, wind chill 39F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 295.88 miles

I got a pair of knee sleeves from Amazon so I tested them out on my walk on my usual "Out to Ling Rd" route. My right knee felt a bit better but it's probably too early to tell. My splits were 14:10 and 14:03 over the last 0.65 mile.

Sunday, 4/27/2025 to Saturday, 5/3/2025

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 13.0 miles

I took 44,865 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1768 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/27/2025

3868 steps, 46/134 avg/max HR, 173.0 pounds, 9 floors climbed

Run: 2.05 miles, 19:41, 9:35 pace, 123/138 avg/max HR, 152/162 avg/max cadence, 55F, 35% RH, 18 mph NNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 281.63 miles

I was still advised by the Nurse Practitioner not to run. I had been told to take 600 mg ibuprofen 3x/day, ice it twice/day (didn't do it) and my right knee was still swollen! I needed to run ... so I did very cautiously on my "Out to Beach Ave" route. My right knee survived. My splits were 9:38 and 9:34.

Monday, 4/28/2025

10571 steps, 41/136 avg/max HR, 174.0/172.9 pounds, 13 floors climbed

Run: 4.65 miles, 42:20, 9:06 pace, 124/138 avg/max HR, 156/165 avg/max cadence, 39F, 70% RH, 5 mph WSW wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 286.28 miles

The sunrise from the western edge of the Secret Sidewalk

The sunrise at the western edge of the boardwalk at the Ontario Beach Park

The magnolias are blooming on Beach Ave!

Screw it ... I went out a run with my regular mileage. I wanted to see the magnolia tree on Beach Ave just before the Ontario Beach Ave plus I wanted to run the Secret Sidewalk in both directions. So ... I did! My splits were 8:59, 9:07, 9:11, 9:09 and 9:03 over the last 0.65 mile.

Tuesday, 4/29/2025

4016 steps, 45/92 avg/max HR, 175.0/174.7 pounds, 5 floors climbed

Walk: 1.65 miles, 24:43, 14:59 pace, 86/94 avg/max HR, 117/125 avg/max cadence, 73F, 38% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was very bloated so I knew a run wouldn't be a good idea. So I got out for a walk on my usual "Out to Ling Rd" route. My splits were 15:11 and 14:39 over the last 0.65 mile.

It warmed up all the way to 82.9 at 15:54 at the KROC airport ... then a cold front went through. We didn't get any rain up near Lake Ontario ... just a lot of wind. I sat outside for about an hour before I headed inside for supper. There was more severe weather to the southeast ... trees uprooted and pea-sized hail in Farmington.

Wednesday, 4/30/2025

9422 steps, 47/142 avg/max HR, 175.8/175.3 pounds, 17 floors climbed

Run: 3.15 miles, 28:58, 9:11 pace, 128/146 avg/max HR, 155/168 avg/max cadence, 37F, 81% RH, 10 mph WNW wind, wind chill 31F, sunny

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 289.43 miles

My shadow and I out on the Secret Sidewalk

Well ... it was sunny ... and cold with a biting wind when I stepped outside ... in shorts and my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. The temperature had dropped from 82.9F at 14:54 yesterday to 37.9 at 05:54 in 14 hours at the KROC airport, link to the last 3 days here. 

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

I took 17 walks in April for 27.10 miles, 1.59 miles/walk and 43 walks for 68.09 miles, 1.58 miles/walk so far in 2025.

I took 15 runs in April for 54.49 miles in April, 3.63 miles/run and 82 runs for 307.85 miles, 3.75 miles/run

I ran one race in April and 7 races so far in 2025.

 4/16 Run Our River 5K - April, 25:40, 8:16 pace, 36th out of 71, 2nd out of 4 in my M 65-69 age group, 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain

I took 233,053 steps in April and 996,007 steps so far in 2025.

Thursday, 5/1/2025

7857 steps, 45/98 avg/max HR, 176.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:51, 13:54 pace, 89/110 avg/max HR, 121/139 avg/max cadence, 46F, 76% RH, 5 mph SE wind, cloudy

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 291.08 miles

It was still chilly but I still wore shorts ... because it's May 1st that's why! My legs were just as chilly as yesterday. I wanted to run but my right knee wasn't happy with that so I set forth on my usual "Out to Ling Rd" route. My knees were a bit cranky at first but loosened up. The wind was a bit chilly coming off Lake Ontario. My splits were 14:04 and 13:32 over the last 0.65 mile.

Friday, 5/2/2025

7675 steps, 47/129 avg/max HR, 175.5/174.7 pounds, 10 floors climbed

Run: 3.15 miles, 30:58, 9:50 pace, 119/132 avg/max HR, 152/162 avg/max cadence, 63F, 88% RH, 10 mph SW wind, cloudy

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 294.23 miles

It was warmer so I just wore short and a short sleeve tech ... yay! But ... I dragged myself through this run ... half expecting my right knee to give out or a sharp pain to suddenly appear. It kind of sucks having a swollen right knee. My splits were 10:33, 9:43, 9:22 and 8:55 over the last 0.15 mile.

I wish every store posted how Trump's tariffs are changing their prices!

Words can't fully express how much I hate 47 and his minions who are very actively trying to destroy the US and cement their hold on power. There are many who say that the US already has a constitutional crisis as 47 have openly ignored the SCOTUS multiple times. I have doubts whether the US will have a fair election for many offices (House of Representatives or Senate) in 2016. Some states may have fair elections for state offices depending on voter suppression and/or voter fraud.

Saturday, 5/3/2025

4456 steps, 44/100 avg/max HR, 175.0/175.3 pounds, 9 floors climbed

Walk: 1.65 miles, 26:26, 16:01 pace, 89/101 avg/max HR, 111/123 avg/max cadence, 45F, 93% RH, 7 mph NNE wind, light sprinkles

Shoes: blue Brooks Launch GTS8 - 578.26 miles

It was chilly and rainy all morning. It was May 3rd and I didn't want to wear tights and most of my long sleeve shirts ... but it was chilly, damp and rainy and I wanted to be warm ... so I did. I knew my right knee was cranky so I took it for a walk. I did have a little bit of a limp ... my splits were 16:13 and 15:43 over the last 0.65 mile.

The NY DOT digital signs were celebrating the upcoming May 4th Star Wars "holiday" with the 3 signs I saw on the way to and from BJs ... "Lightspeed off, Buckle Up Skywalker", "Sith Happens, So Drive Carefully" and "Slow Down You Must, Arrive Safely You Will". I read online that 2 others were "Leave Lightspeed to Han Solo" and "Speed Is The Path to the Dark Side". 

Sunday, 4/20/2025 to Saturday, 4/26/2025

I walked 7 times this week, 11.55 miles.

I didn't run this week.

I took 47,161 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1761 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/20/2025

3313 steps, 42/112 avg/max HR, 173.5/173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 24:37, 14:56 pace, 97/123 avg/max HR, 116/187 avg/max cadence, 43F, 65% RH, 12 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 276.28 miles

It had cooled down over last night so it could have tights weather but I was stubborn and wore shorts. My right knee still felt wonky and achy so I took another walk on my usual "Out to Ling Rd" route. I started out a bit slow and sped up after I made the turn. The cold wind out of the north made me regret my shorts and crew socks choice. My splits were 15:22 and 14:16 over the last 0.65 mile. 

Monday, 4/21/2025

9972 steps, 41/127 avg/max HR, 173.5/173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 22:51, 13:51 pace, 108/131 avg/max HR, 127/191 avg/max cadence, 43F, 52% RH, 12 mph ESE wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 277.93 miles

I am going to the doctor tomorrow. I sat on the steps this morning ... thinking of whether to put on shorts or tights ... and noticed that my knees weren't right. My left knee is scrawny and my right knee is puffy! I can squeeze from both sides and it doesn't hurt but there is a good 1/2 inch of soft mass under the skin before I touch bone! My darling wife, Christine, had remarked late last week that my right knee was puffy but I didn't look at it.

But ... I did get out for a brisk walk anyways on my usual "Out to Ling Rd" route ... in shorts, 2 shirts, Brooks beanie and light running gloves. My right knee felt OK. My splits were 13:53 and 13:49 over the last 0.65 mile.

Tuesday, 4/22/2025

4470 steps, 41/91 avg/max HR, 172.4/172.2 pounds, 10 floors climbed

Walk: 1.65 miles, 23:03, 13:58 pace, 82/93 avg/max HR, 122/183 avg/max cadence, 52F, 62% RH, 16 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 570.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. My right knee felt a bit worse than yesterday but I still managed a brisk pace. My splits were 14:00 and 13:54 over the last 0.65 mile.

Wednesday, 4/23/2025

9625 steps, 39/98 avg/max HR, 171.6/171.8 pounds, 8 floors climbed

Walk: 1.65 miles, 22:45, 13:45 pace, 87/108 avg/max HR, 119/192 avg/max cadence, 37F, 87% RH, calm, clear with a sunrise at the end

Shoes: blue Brooks Launch GTS8 - 571.86 miles

It was clear, calm and chilly this morning so it was back to tights and my usual winter running gear (2 shirts, beanie and mittens). I got out for a brisk walk on my usual "Out to Ling Rd" route. I was greeted with a sunrise in the east when I got done. My splits were 13:40 and 13:53 over the last 0.65 mile.

Thursday, 4/24/2025

8641 steps, 40/102 avg/max HR, 173.9/174.0 pounds, 9 floors climbed

Walk: 1.65 miles, 23:33, 14:16 pace, 78/87 avg/max HR, 119/126 avg/max cadence, 50F, 66% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 573.51 miles

What is it about eating pasta or pizza and gaining weight??? My darling wife and I split a 3 topping (pepperoni, sausage and bacon) large pizza from Pizza Hut last night and I gained 2.2 pounds overnight! WTH! Anyways ... It was a bit warmer today so I wore shorts on my usual walk on my usual "Out to Ling Rd" route. I stuck up the usual quick pace and set forth ... like usual. My splits were 14:19 and 14:10 over the last 0.65 mile.

I went to get an X-ray of my right knee 9 AM. There wasn't a line at check-in and only 4 people in the waiting room. It was quite a contrast to Tuesday afternoon at 3:30 PM with 5 and 15, respectively. So ... I was in and out in 20 minutes. I had a funny guy with a Russian-type accent for an X-ray technician. He was a hoot!

Friday, 4/25/2025

7209 steps, 41/85 avg/max HR, 173.8 pounds, 10 floors climbed

Walk: 1.65 miles, 23:23, 14:11 pace, 82/91 avg/max HR, 116/128 avg/max cadence, 57F, 72% RH, 6 mph ENE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 575.16 miles

I got out for yet another walk on my usual "Out to Ling Rd" route at my usual pace. Yada, yada, yada! My splits were 14:13 and 14:07 over the last 0.65 mile.

Saturday, 4/26/2025

4831 steps, 44/92 avg/max HR, 173.7/174.1 pounds, 6 floors climbed

Walk: 1.65 miles, 22:44, 13:47 pace, 80/96 avg/max HR, 121/130 avg/max cadence, 61F, 94% RH, 6 mph WSW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 279.58 miles

I got out for another boring walk on my very usual "Out to Ling Rd" route. I did see a golfer that was going to hit one of his shots across 6 inches from the Greenleaf Rd sidewalk over the road back to the Lake Shore Country Club. My splits were 13:42 and 13:54 over the last 0.65 mile.