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.