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.

Sunday, 4/13/2025 to Saturday, 4/19/2025 - Run Our River 5K - April

I walked 4 times this week, 6.60 miles.

I ran 4 times this week, 11.74 miles.

I took 49,332 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 1754 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/13/2025

8330 steps, 45/144 avg/max HR, 172.4/171.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:59, 8:45 pace, 134/150 avg/max HR, 159/170 avg/max cadence, 50F, 50% RH, 9 mph NW wind, wind chill 47F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 265.69 miles

It was in the mid 40s so I just put on shorts and my Brooks 1/4 zip long sleeve pullover. So much easier and faster, lol! I got out for a nice run on my "Out by the pier and around" route. I started out nice and easy as I got my body and its aches sorted out. I sped up like usual. My splits were 9:05, 8:45, 8:47, 8:38 and 8:13 over the last 0.45 mile. 

Monday, 4/14/2025

7817 steps, 44/115 avg/max HR, 172.0/172.4 pounds, 10 floors climbed

Walk: 1.65 miles, 23:21, 14:09 pace, 101/122 avg/max HR, 116 avg cadence, 39F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 565.26 miles

It was around 40F so it was back to tights again for a walk on my usual "Out to Ling Rd" route. I think my legs deserved a wee rest after 5 days of 4.45 mile runs. My splits were 14:23 and 13:47 over the last 0.65 mile.

Tuesday, 4/15/2025

10021 steps, 45/145 avg/max HR, 174.1/174.6 pounds, 15 floors climbed

Today's race was the Run Our River 5K - April which was rescheduled from last Tuesday after there was a bit snow and a wind advisory. Today's weather was just a bit better ... no snow but falling temperatures and almost just as much wind. The weather conditions at KROC at 17:54 were 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain.

Run: 1.01 miles, 9:34, 9:26 pace, 44F, 67% RH, 126/140 avg/max HR, 154/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 266.70 miles

I got out for a mile warm up run at 9:26 pace as I gauged the weather conditions and what clothing I had. I ended up heading out to my car and going from 2 shirts to 1. I knew that I would warm up. I headed back to the start and got myself ready.

Run: 3.13 miles, 25:45, 8:14 pace, 137/150 avg/max HR, 162/171 avg/max cadence, 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 269.83 miles

And ... we were off! I settled into a kind of slow race pace. The course was different because of construction on the north side of the Ford St Bridge. That kind of threw me off. I struggled a bit with my breathing due to the wind in the face for the first half of the race. I just ran on ... it's only a 5K ... right? My body wanted to stop to walk and catch my breath ... but I ran onward ... I could see the timing sign in the distance ... keep running ... and ... done in 25:45 ... chip time 25:40. 

I was a bit tired and cold, so I didn't stick around. I did a lot better than I expected. I thought I ran a lot slower. I was 36th out of 71 and 2nd out of 4 in my M 65-69 age group, link here. My splits were 8:20, 8:27, 7:59 and 7:37 over the last 0.13 mile.

Wednesday, 4/16/2025

7752 steps, 44/110 avg/max HR, 174.0/174.1 pounds, 14 floors climbed

Walk: 1.65 miles, 25:10, 15:15 pace, 105/119 avg/max HR, 117/128 avg/max cadence, 16 mph WNW wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 566.91 miles

My right knee was gimpy as I went down the stairs this morning so I knew that a walk would be very wise. It had turned cold overnight and there was a light, wet snow falling when I stepped outside. It was still windy so I stepped right back inside to put on another shirt and to charge my Venu a bit since it was at 4%. I got back out in about 15 minutes for a slow walk on my usual "Out to Ling Rd" route. My right knee twinged a bit at first but warmed up a bit after a 1/2 mile. My darling wife, Christine, says that I have to listen to my body.

Thursday, 4/17/2025

5249 steps, 44/105 avg/max HR, 175.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:56, 14:30 pace, 78/92 avg/max HR, 115/130 avg/max cadence, 32F, 74% RH, 8 mph W wind, wind chill 25F, sunny

Shoes: blue Brooks Launch GTS8 - 568.56 miles

I didn't sleep well so I thought about cancelling my Alexa alarm for 5:20 AM. I didn't and I was already awake when it went off. I wanted to go back to sleep but I didn't I couldn't. I finally dragged myself out of bed around 7 AM and go out for another walk. My right knee felt better than yesterday. It was cold, mostly calm and sunny so I wore my usual ... tights, 2 shirts, mittens and a beanie. It's Spring ... somewhere else it seemed. My splits were 14:58 and 13:49 over the last 0.65 mile.

Friday, 4/18/2025

6332 steps, 43/138 avg/max HR, 173.4/172.5 pounds, 16 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 126/145 avg/max HR, 157/167 avg/max cadence, 37F, 65% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 272.98 miles

I decided to take my right knee out for a really nice and easy run on my "Out to Stutson St Overlook" route. It mostly felt OK but I didn't push the pace. My splits were 9:40, 9:27, 8:45 and 8:28 over the last 0.15 mile. Another run with negative splits in the book.

Saturday, 4/19/2025

3831 steps, 43/96 avg/max HR, 173.7/173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 25:00, 15:10 pace, 76/89 avg/max HR, 114/123 avg/max cadence, 66F, 88% RH, 14 mph SW wind, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 274.63 miles

It was still warm along with a bit of wind and rain. So ... I wore shorts and a short sleeve tech. I really wanted to run. I tested out my right knee for about 10 steps and quickly decided that it wasn't a good idea. So ... I walked at an easy pace on my usual "Out to Ling Rd" route. My splits were 15:10 and 15:09 over the last 0.65 mile.

Sunday, 4/6/2025 to Saturday, 4/12/2025 --- Run Our River 5K - April (Postponed)

I walked once this week, 1.65 miles.

I ran 6 times this week, 26.70 miles.

I took 72,098 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 1747 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/6//2025

9077 steps, 44/141 avg/max HR, 171.6 pounds, 21 floors climbed

Run: 4.45 miles, 39:17, 8:49 pace, 129/150 avg/max HR, 159/170 avg/max cadence, 39F, 60% RH, 15 mph NW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 237.34 miles

My lovely wife, Christine, insisted that warm me up before I headed out and I wisely yielded to her desires ( ;-) ). It was almost 40F so I wore my Zoots shorts and Zensah compression socks along my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I headed out on my usual "Out by the pier and around" route. It's Spring ... but it surely didn't feel it ... the wind was a bit chilly! I just kept running ... and got it done. My splits were 9:07, 8:49, 8:50, 8:53 and 8:02 over the last 0.45 mile.

Monday, 4/7/2025

13142 steps, 43/161 avg/max HR, 174.0/172.9 pounds, 26 floors climbed

Run: 4.45 miles 38:35, 8:40 pace, 139/170 avg/max HR, 161/171 avg/max cadence, 34F, 69% RH, 5 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 241.79 miles

It was 34F so it was back to tights and my usual winter running gear. Spring seems to be on hold for now. I got out a bit late on my "Out to Dewey Ave and around" route. Spring is coming though ... it was pretty light at 6:15 AM. I struck up my usual nice and easy pace and "got it done". My splits were 9:00, 8:48, 8:30, 8:38 and 8:04 over the last 0.45 mile. 

Tuesday, 4/8/2025

8379 steps, 46/90 avg/max HR, 174.2 pounds, 14 floors climbed

Walk: 1.65 miles, 22:11, 13:26 pace, 86/96 avg/max HR, 127/134 avg/max cadence, 32F, 51% RH, 21 mph WNW wind, wind chll 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 243.44 miles

I slept in this morning as best as I could with the cold wind whipping the window screens. Then ... it started to spit snow. Then ... the snow became a dusting on the grass. The wind was brisk and chilling. I got an email blast around noon that the first Run Our River 5K was postponed until next week due to possible ice on the Genessee River Trail and a wind advisory. Hopefully will be warmer next week! So ... I got out for a brisk walk on my usual "Out to Ling Rd" route. I would have been underdressed if the race had been held because I only brought two shirts instead of three. Brr! My splits were 13:22 and 13:32 over the last 0.65 mile.

Wednesday, 4/9/2025

11854 steps, 43/136 avg/max HR, 175.6/174.5 pounds, 18 floors climbed

Run: 4.45 miles, 40:51, 9:10 pace, 123/137 avg/max HR, 157/168 avg/max cadence, 21F, 73% RH, 5 mph WSW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 247.89 miles

It had been windy overnight so I thought it was cold AND windy still when I dressed for my run. So .. I was overdressed for my run on this "Out by the pier and around" route by a shirt and a balaclava. It turned out to be just cold and calm. My right knee was a bit cranky so I set up a "get it done" pace while I waited for it to either flare up or go away. The crankiness went away so I soldiered onward. My splits were 9:30, 9:19, 9:14, 9:00 and 8:26 over the last 0.45 mile.

Thursday, 4/10/2025

11327 steps, 44/138 avg/max HR, 175.3/174.3 pounds, 17 floors climbed

Run: 4.45 miles, 38:56, 8:45 pace, 130/144 avg/max HR, 158/168 avg/max cadence, 32F, 64% RH, 4 mph ESE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 252.34 miles

It was a bit warmer and calm so I dressed correctly. I had run in the winter/early spring so I pretty much know what to wear for any temperature/wind condition. Been there, done that. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I pushed it a bit so the result was faster than yesterday. It was nice seeing the sunrise as I headed down Beach Ave towards Lake Ontario. My splits were 8:55, 8:53, 8:39, 8:44 and 8:16 over the last 0.45 mile.

Friday, 4/11/2025

10220 steps, 43/139 avg/max HR, 174.8/173.8 pounds, 18 floors climbed

Run: 4.45 miles, 39:01, 8:46 pace, 128/143 avg/max HR, 159/168 avg/max cadence, 41F, 93% RH, 3 mph SE wind, overcast with light rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 256.79 miles

It was a bit warmer and calm so I wore shorts ... and then I stepped outside to find that it was raining. Oh well ... I was going to get a bit wet! I set up my usual nice and easy pace on my usual "Out by the pier and around" route as I tried not to splash through too many puddles. My thighs were a bit tight but I ignored them and ran onward. My splits were 9:13, 8:45, 8:41, 8:40 and 8:11 over the last 0.45 mile.

Saturday, 4/12/2025

8099 steps, 47/140 avg/max HR, 173.6 172.4 pounds, 13 floors climbed

Run: 4.45 miles, 38:22, 8:37 pace, 127/145 avg/max HR, 156/168 avg/max cadence, 39F, 93% RH, 7 mph N wind, wind chill 35F, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 261.24 miles

Well ... runs don't get done by themselves ... so I got up, weighed myself, set up the coffee, got dressed and got out there. I set up my usual nice and easy pace as I set out on my "Out to Dewey Ave and around" route. Boom ... done! My splits were 9:04, 8:51, 8:28, 8:28 and 7:44 over the last 0.45 mile.