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.