Sunday, 11/16/2025 to Saturday, 11/22/2025 --- IN PROGRESS

I walked 6 times this week, 11.46 miles.

I ran 1 times this week, 3.15 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. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1971 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/16/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 23:18, 13:19 pace, 76/90 avg/max HR, avg/max 115/141 cadence, 37F, 75% RH, 16 mph WNW wind, wind chill 29F, cloudy with a few pellets of snow

Shoes: white Brooks Glycerin GTS21 - 137.98 miles

I slept in until around 7 AM and lazed around for a long while. It was around 35F and windy so I wore my CW-X tights, shorts, a long sleeve tech, my Brooks 1/4 zip pullover, running jacket, Brooks beanie and running gloves. I got a bit after noon for a brisk walk on my "Out to Ling Rd" route. My right Achilles was a bit tight so I started out slow until it loosened up. I was comfortable and even sweated a bit when I headed back with the wind at my back. My splits were 13:46 and 12: 42 over the last 0.75 mile. 

Monday, 11/17/2025

steps, resting/max HR, pounds, floors climbed

Walk: 2.00 miles, 28:04, 14:02 pace, 79/107 avg/max HR, 123 avg cadence, 37F, 56% RH, 14 mph WNW wind, wind chill 30F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 655.09 miles

I felt like crap in the morning and slept in. Life tried to get in the way so I grabbed 30 minutes to get out for a somewhat brisk walk on my "Around B601" route. My splits were 14:09 and 13:54.

Tuesday, 11/18/2025

steps, resting/max HR, pounds, floors climbed

Walk: 2.1 miles, 29:38, 14:07 pace, 84/99 avg/max HR, 120/140 avg/max cadence, 43F, 45% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 625.78 miles

I slept a bit better but still slept in. Life again tried to get in the day but I grabbed another 30 minutes to get out another somewhat brisk walk on my "Around B601" route. My splits were 13:21, 14:44 and 15:29 over the last 0.1 mile. My right Achilles started to twinge past mile 0.92 ... joy.

Wednesday, 11/19/2025

steps, resting/max HR, pounds, floors climbed

Walk: 2.06 miles, 27:32, 13:21 pace, 81/93 avg/max HR, 125/194 avg/max cadence, 25F, 100% RH, 3 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 140:04 miles

I woke up at 5:38 AM and thought about trying to go back to sleep ... but I got up, got dresssed (warmly) and got out ... for a walk. Yes, another walk! My right Achillies made me limp for a good 200 yards before it loosened up enough for me to walk at my usual brisk pace. Argh! I could have cut this walk to a mile but I pushed it to 2 miles ... just because I could. My splits were 13:47 and 13:02.

Thursday, 11/20/2025

steps, resting/max HR, pounds, floors climbed

Walk: 2.1 miles, 30:01, 13:59 pace, 76/93 avg/max HR, 123/134 avg/max cadence, 46F, 53% RH, calm, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 142.19 miles

I slept in again and got out again for a brisk walk on my "Around B601" route. My splits were 14:01, 13:52 and 14:29 over the last 0.15 mile.

Friday, 11/21/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.2 miles, 17:47, 14:58 pace, 69/88 avg/max HR, 120/130 avg/max cadence, 48F, 71% RH, 15 mph WSW wind, wind chill 43F, cloudy

Shoes: white Brooks Glycerin GTS21 - 144:59 miles

Another day of sleeping in and getting out for an OK walk on my "Around B601" route. My right Achilles still twinges when I walk. I forgot or didn't press the Start button on my Venu so I actually did this route twice.

Saturday, 11/22/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:12, 8:57 pace, 130/144 avg/max HR, 152/161 avg/max cadence, 43F, 45% RH, 10 mph N wind, wind chill 38F, cloudy

Shoes: white Brooks Glycerin GTS21 - 147:74 miles

I decided that 6 days of walking was more than enough time to "cure" my right Achilles. I got dressed and got out. I pressed "Run" on my Venu and set out at a really nice and easy pace. I was half expecting that my right Achilles to twinge and make me stop. But ... it didn't twinge so I kept running. I even concentrated on good running form. My splits were 9:04, 9:06, 8:49, 8:03 over the last 0.15 mile.

Sunday, 11/9/2025 to Saturday, 11/15/2025

I walked once this week, 1.75 miles.

I ran 6 times this week, 21.51 miles.

I took 57,960 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. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1964 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/9/2025

7365 steps, 44/135 resting/max HR, 176.8/176.0 pounds, 17 floors climbed

Run: 4.46 miles, 41:04, 9:12 pace, 128/139 avg/max HR, 155/167 avg/max cadence, 39F, 93% RH, 8 mph ENE wind, wind chill 34F, light rain

Shoes: white Brooks Glycerin GTS21 - 119.18 miles

This flag helped the Bills win 44-32 ... maybe ...

It looked cold, windy and wet when I looked outside from the front bedroom. Well ... it was! I wore my old (and holy) CW-X tights, shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. The wind was certainly chilly and bit right through me when I turned into it on mile 2. My pace certainly dropped in mile 2, lol! But ... I settled into a "get it done" pace and "got it done". My splits were 9:05, 9:35, 9:14, 9:13 and 8:37 over the last 0.46 mile.

Monday, 11/10/2025

11851 steps, 43/139 resting/max HR, 178.0/177.1 pounds, 12 floors climbed

Run: 3.15 miles, 27:55, 8:51 pace, 131/144 avg/max HR, 155/163 avg/max cadence, 28F, 93% RH, 12 mph WNW wind, wind chill 19F, wet snow

Shoes: white Brooks Glycerin GTS21 - 122.33 miles

It was cold and it had snowed overnight ... so ... I slept in and then stayed in for a while. But ... I knew it wouldn't get any warmer ... so I put on my most of my winter running gear and got out there before I could change my mind. I headed out at a nice and easy pace on my "Out to Dewey Ave" route and got it done. It wasn't too bad once I warmed up. The wet snow sounded like rain when it hit the leaves and ground which was a bit weird. My splits were 8:57, 8:55, 8:47 and 8:16 over the last 0.15 mile.

Tuesday, 11/11/2025

3355 steps, 43/101 resting/max HR, 177.6/177.4 pounds, 7 floors climbed

Walk: 1.75 miles, 23:45, 13:35 pace, 91/109 avg/max HR, 111 avg cadence, 34F, 80% RH, 15 mph W wind, wind chill 25F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 623.68 miles

Today was Veteran's Day. L3Harris SAS has this day as a holiday so I took a Ricoh Floating Holiday so I could sleep in and ignore my 7:58 AM alarm. It had continued to snow a bit overnight. I think about 3 inches were on the ground.

I lazed around until the afternoon ... but stuff needed to get done. The kitchen floor needed to get mopped. I swept the floor and had everything set up to mop the floor ... and then found that the mophead was practically falling off the mop. I contemplated not mopping but I just got on my hands and knees and cleaned it was Wind-Dex and paper towels. It took a while and some elbow grease ... but I got it done. It did tire me a bit.

I did get out for a walk during the middle of the afternoon on my usual "Out to Ling Rd" route. I needed a walk day after 4 run days plus I felt that walking would be safer. The sidewalk on Greenleaf Rd was a bit slippery on the way out so I walked on the side of Greenleaf Rd on the way back. My splits were 14:04 and 12:58 over the last 0.75 mile. 

Wednesday, 11/12/2025

10449 steps, 41/133 resting/max HR, 178.1/177.6 pounds, 15 floors climbed

Run: 3.15 miles, 28:35, 9:04 pace, 124/136 avg/max HR, 156/165 avg/max cadence, 36F, 64% RH, 14 mph SSW wind, wind chill 27F, a bit of snow

Shoes: white Brooks Glycerin GTS21 - 125.48 miles

Well ... I woke at 3:40 AM and again at 5:37 AM ... and I got my butt out of bed and out the door by 6:30 AM. I didn't trust the LOSP Trail so I ended out on my "Out to Mann Rd" route. The shoulders on Greenleaf Rd weren't plowed as much as I would have liked but there wasn't much traffic yet so I fared OK. My splits were 9:09, 9:01, 9:07 and 8:31 over the last 0.15 mile.

Thursday, 11/13/2025

10237 steps, 44/135 resting/max HR, 177.4/176.8 pounds, 15 floors climbed

Run: 3.15 miles, 27:36, 8:46 pace, 126/138 avg/max HR, 156/167 avg/max cadence, 41F, 87% RH, 13 mph WNW wind, wind chill 34F, cloudy

Shoes: white Brooks Glycerin GTS21 - 128.63 miles

I couldn't drag myself out of bed ... but I would have been wet if I had gone out. I waited until it had stopped before I got out for a run on my "Out to Dewey Ave" route. It was above 40F so I wore shorts. The wind on my legs was damn cold when I headed out ... brr! I grinned (OK ... grimaced) and bore it ... brr! But ... I got it done! My splits were 8:53, 8:53, 8:37 and 8:05 on the last 0.15 mile.

Friday, 11/14/2025

6423 steps, 42/133 resting/max HR, 178.8/178.1 pounds, 8 floors climbed

Run: 3.15 miles, 28:53 estimated. 9:15 estimated pace, 122/138 avg/max HR, 146/166 avg/max cadence, 39F, 81% RH, 10 mph WNW wind, wind chill 33F, cloudy

Shoes: white Brooks Glycerin GTS21 - 131.78 miles

Well ... I set my Alexa alarm for 6:15 AM and got my butt out of bed and out the door by a bit after 7 AM. I set out on my "Out to the Secret Sidewalk" route. I got to the halfway point and pressed Pause on the Garmin ... and forgot to turn it back on when I started to run back. Opps ... I didn't really fly over the Lake Shore Country Club! My first split was 8:57. Maybe the other two miles were the same. I guess that they were slower. It doesn't much matter in the long run.

Saturday, 11/15/2025

8280 steps, 42/137 resting/max HR, 179.7/178.7 pounds, 17 floors climbed

Run: 4.45 miles, 39:59 pace, 8:59 pace, 128/145 avg/max HR, 154 avg cadence, 41F, 75% RH, 6 mph SSE wind, wind chill 38F, cloudy

Shoes: white Brooks Glycerin GTS21 - 136.23 miles

I got out a bit after 11 AM for a my longer run on my "Out by the pier and around" route. My right Achilles felt a bit tight but it went along for the ride. I did stop for a couple walking breaks (one fast and one slow). My splits were 9:07, 8:56, 8:54, 9:14 and 8:22 over the last 0.45 mile.

Sunday, 11/2/2025 to Saturday, 11/8/2025

I walked twice this week, 3.50 miles.

I ran 5 times this week, 18.46 miles.

I took 46.795 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. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1957 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/2/2025

9945 steps, 42/146 resting/max HR, 14 floors climbed

Run: 4.75 miles, 42:07, 8:52 pace, 133/153 avg/max HR, 155/164 avg/max cadence, 45F, 76% RH, calm, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 98.96 miles

I got out a bit at 10 AM for a run on my longer "Out to the Genesee River" route. I took an untimed break at the turn and a bit of walk break at the bottom of Greenleaf Rd. My splits were 8:58, 8:58, 8:56, 8:54 and 8:26 over the last 0.75 mile.

Monday, 11/3/2025

5177 steps, 43/108 resting/max HR, 14 floors climbed

Walk: 1.75 miles, 21:41, 12:23 pace, 96/113 avg/max HR, 102 avg cadence, 52F, 62% RH, 17 mph SW wind, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 653.09 miles

I slept in and missed my "get in my exercise before 8 AM" window so I got out for a brisk walk before lunch. My splits were 12:24 and 12:21 over the last 0.75 mile.

Tuesday, 11/4/2025

6721 steps, 45/136 resting/max HR, 9 floors climbed

Run: 3.15 miles, 27:14, 8:38 pace, 124/140 avg/max HR, 155/165 avg/max cadence, 39F, 81% RH, 9 mph W wind, wind chill 34F, sunny

Shoes: white Brooks Glycerin GTS21 - 102.11 miles

I got my butt out of bed, weighed myself, set up the coffee, got dressed, got outside and got going for a run by 7 AM ... yay! I set out at a what seemed a sluggish pace on my usual "Out to Dewey Ave" route. The wind out of the west was a bit chilly on my bare legs ... brr! My splits were 8:39, 8:44, 8:31 and 8:39 over the last 0.15 mile.

A bit of politics ... the Republicans got their asses handed to them tonight. The Democrats did very well across the country ... NYC mayor, NJ governor, Virginia (governor, vice governor, AG), Detroit mayor and CA Proposition 50 passed (and lots of other races). Maybe a LOT of people don't like MAGA and Trump? You think? It's the Trump shutdown BTW! One year until the 2026 midterms. Fasten your seatbelts ... it's going to be a bumpy ride!

Wednesday, 11/5/2025

8658 steps, 43/135 resting/max HR, 15 floors climbed

Run: 4.46 miles, 40:01, 8:59 pace, 124/144 avg/max HR, 154/167avg/max cadence, 45F, 61% RH, 6 mph SSE wind, wind chill 42F, overcast

Shoes: white Brooks Glycerin GTS21 - 106.57 miles

I woke up at 5:35 AM and got my butt outside around 6:45 AM for a bit longer run on my lightly used "Out to Dewey Ave and around" route. I felt a bit sluggish throughout the run and took a long (for me) walk break at the bottom of Greenleaf Rd. My splits were 8:59, 8:59, 8:39, 9:33 and 8:27 over the last 0.46 mile.

My darling wife, Christine, and I actually went out to eat at Red Lobster. We both had the surf and turf (lobster and a steak). A key point to remember ... when going to a seafood restaurant ... ALWAYS have just SEAFOOD. The steak was not done to our liking ... medium for Christine and medium well for me.

Thursday, 11/6/2025

1253 steps, 42/122 resting/max HR, 3 floors climbed

Walk: 1.75 miles, 22:59, 13:08 pace, 97/119 avg/max HR, 39F, 81% RH, 12 NNW wind, wind chill 33F, cloudy

Shoes: white Brooks Glycerin GTS21 - 108.32 miles

I slept in but I did get out a bit after 10 AM. An ache behind my left knee convinced to do a walk today. The cold wind should have convinced to put on more layer ... but did I? Hell no ... I suffered with shorts and my Brooks 1/4 zip long sleeve pullover. I walked pretty briskly despite my aches. The women dogwalkers that I encountered were either impressd or most likely thought I was crazy. Brr!! I accidently pressed 'Bike' instead of 'Walk' so I had to convert from mph to a pace of min/mile and had no cadence. 

Friday, 11/7/2025

9273 steps, 40/136 resting/max HR, 15 floors climbed

Run: 3.15 miles, 27:50, 8:50 pace, 128/145 avg/max HR, 155/165 avg/max cadence, 43F, 56% RH, 10 mph S wind, wind chill 38F, cloudy

Shoes: white Brooks Glycerin GTS21 - 111.47 miles

I slept in a bit again and then I waited until it warmed up a bit before I got out around 10 AM for a 5K on my usual "Out to Dewey Ave" route. I set up a nice and easy pace for a nice out and back run. My splits were 8:57, 8:47, 8:47 and 8:33 over the last 0.15 mile.

Saturday, 11/8/2025

5768 steps, 46/147 resting/max HR, 178.3/177.2 pounds, 11 floors climbed

Run: 3.25 miles, 28:28, 8:45 pace, 134/162 avg/max HR, 154/165 avg/max cadence, 43F, 70% RH, 12 mph N wind, wind chill 37F, cloudy

Shoes: white Brooks Glycerin GTS21 - 114.72 miles

I felt like crap all morning and most of the afternoon. I dragged myself to keep my streak alive. I wore shorts, a long sleeve tech, my Brooks beanie and light running gloves ... so ... the wind bit right through me when I started out on my "Out to the Secret Sidewalk" route. Brr!!! I thought about turning around ... but ... I was stubborn and kept on running ... until I was done. My splits were 8:51, 8:59, 8:38 and 7:54 over the last 0.25 mile