Sunday, 11/24/2025 to Saturday, 11/30/2025 - Race with Grace 5K

I walked 4 times this week, 6.25 miles.

I ran 3 times this week, 13.95 miles.

I took 50,548 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 1978 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, 11/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/23/2025

5716 steps, 42/143 resting/max HR, 177.9/177.4 pounds, 13 floors climbed

Run: 3.35 miles, 29:43, 8:52 pace, 132/148 avg/max HR, 154/163 avg/max cadence, 46F, 66% RH, 10 mph WNW wind, wind chill 42F, cloudy

Shoes: white Brooks Glycerin GTS21 - 151.04 miles

It would have been so much easier to bag my run today. It was around 3 PM and I hadn't run yet. But ... my run hadn't been done yet. So ... I got dressed and got out there. I set up a real nice and easy pace ... and ... easily held it on my "Out to the Secret Sidewalk" route. My splits were 9:04, 8:54, 8:51 and 8:10 over the last 0.35 mile.

Monday, 11/24/2025

7556 steps, 44/109 resting/max HR, 177.4 pounds, 15 floors climbed

Walk: 1.75 miles, 22:55, 13:06 pace, 97/117 avg/max HR, 105/189 avg/max cadence, 37F, 75 % RH, 5 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 152.79 miles

I slept in a bit but still managed to get up, dressed and out before 8 AM. I chose a brisk walk on my 'Out to Ling Rd" route. It was chilly so I dressed warmly and walked briskly. My splits were 12:53 and 13:23 over the last 0.75 mile.

Tuesday, 11/25/2025

4765 steps, 46/105 resting/max HR, 178.7/178.6 pounds, 8 floors climbed

Walk: 1.75 miles, 24:34, 14:03 pace, 86/98 avg/max HR, 119/193 avg/max cadence, 39F, 75% RH, 3 mph SSE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 154.54 miles

I was awake before 5:10 AM but felt a bit like crap so I lazed around until after 8 AM. I got out for a somewhat walk on my OK "Out to Ling Rd" route. I felt better on the way back. My splits were 14:29 and 13:27 over the last 0.75 mile.

Wednesday, 11/26/2025

6150 steps, 44/92 resting/max HR, 6 floors climbed

Please note that I didn't have a "clickable" Garmin event today. What to do about my run/walk/bike streak? Is it done after 1971 days or do I just go with Garmin's MoveIQ events between 2:30 to 3:15 PM where I increased my steps count from 1344 to 3571? Garmin says that a Move IQ event is "The Move IQ® automatic activity detector allows your Garmin® watch to automatically detects certain types of exercise such as biking, running, swimming, walking, or using an elliptical machine. Continuous movement of at least 10 minutes will tag an exercise as an event".  Yes ... I was walking around the L3Harris CS known as Massari looking for a plotter known as MASRU0142PT. I did find it after I asked enough people that were still there on the Wednesday before Thanksgiving. It was hid away in the Facilities department in the south side of the building ... quite far from what I came in at the northern west entrance. I always get lost when I try to find anything in that building!

So ... I was moving ... I am going to count it as a mile walk ... my run/walk/bike streak continues.

Walk: 1 mile, 15:00, 15:00 pace

Thursday, 11/27/2025

12142 steps, 46/143 resting/max HR, 181.1/180.6 pounds, 18 floors climbed

Run: 6.25 miles, 56:46, 9:05 pace, 131/145 avg/max HR, 156/167 avg/max cadence, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy

Shoes: white Brooks Glycerin GTS21 - 160.79 miles

I had signed up for the Race with Grace 5K about a month ago. But ... I decided that after running 12 Race with 10K races ... that I need to extend my streak to 13. So ... I changed to the 10K when I picked up my bib this morning. Yes ... I had not trained for a 10K since most of my runs lately were 5Ks and the longest was a very occasional 4.45 miles.

I didn't take a warm-up run and just lined up for the race. There was a long wait before the race started. It was a bit chilly standing there. It was chilly and windy, brr! I wore my Brooks tights, shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. (Fun aside: I almost forgot my light running gloves. Good thing I had to scrape my windshield and needed gloves.)

And ... we were off! I set up a really nice and easy pace. I was proud of myself that I held back the whole race. I only stopped for a few steps when I took a 1/4 cup of water at the only water stop. The wind was a bit of a hindrance when I had to run into it ... trust me! And ... the last turn onto Latta Rd ... into the wind ... 1/2 mile ... last turn ... and done! 

I did OK ... in chip time 56:40. I was 151st out of 315 and 15th out of 25 in my M 60-69 age group. The Robinhood Timing results are here and my results are here. My splits were 9:23, 9:19, 8:57, 9:17, 8:50, 8:47 and 8:46 over the 0.25 pace. The Race with Grace 5K had 401 finishers.

There were a few other races on Thanksgiving today. The Victor Turkey Trot 5K had 1272 finishers and the Victor 1 mile Fun Run had 464 finishers. The Gratitude 5K Trail Run in Rush had 76 finishers. The Newark Turkey Day 5 Mile Race had 122 finishers. The Canandaigua Turkey Trot 5K had 641 finishers. The Feast Thanksgiving Day 5 Mile Run had 348 finishers. The Feast Thanksgiving Day 2 Mile Run had 273 finishers. The Webster Turkey Trot 4.4 mile Race had 1564 finishers. The Webster Turkey Trot 2.2 Mile Race had 1922 finishers.

My darling wife, Christine, and I had an un-Thanksgiving-like dinner ... turkey burgers and French fries. We will be travelling this weekend and didn't see the need to have Thanksgiving leftovers sit in the refrigerator uneaten. 

Friday, 11/28/2025

4974 steps, 43/90 resting/max HR, 13 floors climbed

Walk: 1.75 miles, 24:41, 14:07 pace, 67/85 avg/max HR, 116/139 avg/max cadence, 34F, 69% RH, 16 mph WNW wind, wind chill 24F, cloudy

Shoes: while Brooks Glycerin GTS21 - 162.54 miles

It snowed about 2 inches of wet snow overnight. I thought about going out for a run but it was cold, windy and it looked slippery plus I thought the plows would still be out on the roads. So ... I opted for a walk on my usual "Out to Ling Rd" route. It was a bit slippery on the sidewalk on Greenleaf Rd so I thought I chose wisely. My splits were 14:36 and 12:27 over the last 0.75 mile.

Saturday, 11/29/2025

9245 steps, 43/150 resting/max HR, 180.0/179.0 pounds, 18 floors climbed

Run: 4.35 miles, 39:57, 9:11 pace, 135/158 avg/max HR, 154/166 avg/max cadence, 28F, 74% RH, 14 mph W wind, wind chill 18F, partly sunny

Shoes: while Brooks Glycerin GTS21 - 166.89 miles

I needed to run so I got out there and ran. It was chilly so I wore my Brooks tights, shorts, a short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I set up a nice and easy (but careful) pace on my "Out to Dewey Ave" route but I found that the LOSP Trail was a bit icy in the shaded areas so I stretched my run to the "Out to Dewey Ave and around" route so I didn't have to go back (and tempt fate of not falling). My thighs were tight so I took 2 walk breaks. My splits were 9:08, 9:14, 9:01, 9:34 and 8:31 over the last 0.35 mile.

Then, it was time to shower, pack and hit the road to State College PA to see Christine's younger brother, Rich (age 74 years) and his wife, Jill. The road (I-390, I-86, 220, 15, etc) became very twisty as we got into the Southern Tier and PA. We had started late so we got to Rich and Jill's after dark. Rich and Jill served dinner for 8 after their daughter, Julie (and Mike), Evie (daughter) and Evie's friend came over too. Rich and Jill have 4 bedrooms (master bedroom down and 3 up). We ended up sleeping in 2 of them. We tried to sleep together but I couldn't handle a full bed with Christine.