Sunday, 7/5/2020 to Saturday, 7/11/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 4 times for 6.2 miles this week.
I ran 3 times for 7.25 miles this week.
I biked 2 times for 29.47 miles this week.
I took 44.358 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/5/2020

1465 steps, 51/129 resting/peak HR, 8:06 hr sleep, 173.3 lbs, 2 floors climbed
ride: 16.04 miles, 1:20:22, 12.0 avg mph, 24.0 max mph, 171 feet elevation gain, 107 avg HR, 73F, 62% RH, 9 mph W wind, partly cloudy

I got out at 9 AM for a longer bike ride. I went out all the way on the pier. I observed social distancing in Ontario Beach Park ... but it was quite early too.

I relaxed with the usual two mugs of coffee. Then my darling wife, Christine, and I showered for our first outdoor dining in the COVID-19 era. 

Tati, David, Christine and I (right to left)

We met up with my youngest son, David, and his girlfriend, Tati, at the Pelican's Nest. We got there first and got seated at an outdoor table on the deck. Masks were required going into the restaurant and walking around but we could take them off once we sat down. We both got the feeling that their social distancing was iffy at best ... wink and hope for the best. We gave David and Tati the choice seats facing the water. We had a good talk and dinner. David and Tati showed off their new tattoos. David had a diamond shape on his right forearm and Tati had a cobra that wrapped around her right thigh. Wow!

Monday, 7/6/2020

10997 steps, 51/143 resting/peak HR, 8:10 hr sleep, 174.7 lbs, 4 floors climbed
run: 2.05 miles, 17:53, 8:43 pace, 59 feet elevation gain, 131 feet elevation gain, 77F, 61% RH, 5 mph SSE wind, sunny

I got out early before my work-from-home day at Ricoh for a little longer run of two miles instead of one. My knees ached a bit but I felt no pain. My splits were: 8:54 and 8:34. Just a simple out and back ... two miles ... and done.

Tuesday, 7/7/2020

6446 steps, 50/120 resting/peak HR, 7:40 hr sleep, 175.8 lbs, 4 floors climbed
bike: 13.43 miles, 1:13:01, 11.0 mph, 30.9 max mph, 217 feet elevation gain, 92 avg HR, 78F, 70% RH, 9 mph SE wind, sunny

A sunrise selfie from the pier

I woke up before 4 AM I think ... and couldn't get back to sleep. I heard Christine go to the bathroom ... then I heard the birds start chirping ... I finally looked at the clock at 4:49 AM. I got out on the bike at 6 AM. I headed toward the pier on the LOSP trail and saw Tom Butler at Latta Ave end. I looped around on Beach Ave, Edgemere Dr and Island Cottage. I got up to 30.9 mph on the hill at Edgemere Dr and Dewey Ave. I saw Tom Butler again as he was exiting the LOSP trail at Island Cottage. We both chuckled when we saw each other the second time. I headed up to Janes Rd and did an out and back. I ran out of energy on the way back on Janes Rd. But ... I kept going and got it done.

Wednesday, 7/8/2020

6138 steps, 54/140 resting/peak HR, 7:50 hr sleep, 175.6 lbs, 1 floors climbed
run: 2.05 miles, 18:22, 8:57 pace, 52 feet elevation gain, 132 avg HR, 73F, 81% RH, calm, partly cloudy
walk: 1.05 miles, 17:40, 16:53 pace, 13 feet elevation gain, 5 feet elevation gain, 73F, 81% RH, calm, partly cloudy

A sunrise selfie from Greenleaf Rd overlooking the Lakeshore Country Club

I got out early for a double ... a 2.05 mile run followed by a 1.05 mile walk. It was warm and muggy but really oppressive. My run splits were: 9:07 and 8:48. I didn't want to go inside yet so I took a walk. I stopped to look at some flowers behind one of the townhouses. Our mini flower garden is doing pretty well.

Thursday, 7/9/2020

5277 steps, 51/129 resting/peak HR, 7:08 hr sleep, 174.4 lbs, 6 floors climbed
bike: 11.92 miles, 57:20, 12.5 avg mph, 30.5 max mph, 213 feet elevation gain, 108 avg HR, 77F, 74% RH, 3 mph SSW wind gusting to 7 mph, sunny

A sunrise selfie from the pier

I got out early to take a bike ride. I went all the way out on the Genesee River pier and around. I got up to 30.5 mph on the hill at Edgemere Drive and Dewey Ave. There wasn't too many people out. My knees felt good and all went well.

It got really oppressive in the afternoon when it got up to 97F at the ROC airport

Friday, 7/10/2020

6811 steps, 52/108 resting/peak HR, 8:34 hr sleep, 174.3 lbs, 4 floors climbed
walk #1: 2.05 miles, 29:04, 14:12 pace, 49 feet elevation gain, 88 avg HR, 78F, 74% RH, 7 mph S wind, sunny
walk #2: 1.05 miles, 16:06, 15:22 pace, 13 feet elevation gain, 86 avg HR, 86F, 64% RH, feels like 92F, 7 mph E wind, mostly sunny

It was oppressively warm and muggy when I stepped outside for my run .... and I knew that I would overheat if I ran ... so I didn't. I got out for a 2 mile walk and got back just before my work-from-home started on Friday. I got out later in the morning for another mile walk when I took my latest NetFlix DVD to the USPS drop box at Greenleaf Rd. It was very muggy. Today was the 6th day of our July 2020 heat wave: highs of 90, 90, 93, 90, 97 and 93. Wow!

Saturday, 7/11/2020

7224 steps, 48/147 resting/peak HR, 6:46 hr sleep, 175.7 lbs, 9 floors climbed
run: 3.15 miles, 28:07, 8:55 pace, 39 feet elevation gain, 136 avg HR, 78F, 79% RH, 2 mph NE wind,partly cloudy

I originally stepped out for a 2.05 mile run ... but I thought that I could do a 5K. So ... I did. it was just slightly less oppressively humid than yesterday. Just a nice and easy out and back to Dewey Ave on the LOSP trail. My splits were: 9:01, 8:59 and 8:53 and 8:09 over the last 0.15 mile.

My darling wife, Christine, went out for a COVID-19 test today ... and I don't really know how I feel about it. The facts ... she told me about it the day before, it was at MCC at 9:30 AM,  she was in and out without leaving her car in 15 minutes and will get the results in 5 business days. She has not been isolating herself from me ... so there is that too. She said that she has been feeling a bit off. She had not been presenting any classic COVID-19 symptoms that I had been aware of ... so huh?? UPDATE: SHE FOUND OUT 2 DAYS LATER THAT SHE IS NEGATIVE.

Sunday, 6/28/2020 to Saturday, 7/4/2020

I walked once for 2.55 miles this week.
I ran four times for 4.22 miles this week.
I biked 5 times for 53.25 miles this week.
I took 27.105 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 6/28/2020

1052 steps, 49/132 resting/peak HR, 173.9 lbs, 3 floors climbed
ride: 15.07 miles, 1:13:28, 12.3 avg mph, 24.7 max mph, 131 feet elevation gain, 72F, 86%RH, 4 mph NW wind gusting to 13 mph, mostly sunny

I got out in the late morning for a "Out and about" bike. I headed to Ontario Beach Park first because I haven't been there for a while. Well .. it was still early so there weren't that many people yet. But those that were there ... weren't wearing masks or social distancing that I could see. You can just imagine me shaking my head. The rest of the ride was same old, same old.

Monday, 6/29/2020

8434 steps, 56/119 resting/peak HR, 9:06 hr sleep, 3 floors climbed
walk: 2.55 miles, 36:31, 14:19 pace, 62 feet elevation gain, 77F, 84% RH, 4 mph NE wind, sunny

 I got out for a quick before supper walk after yet another "walk-from-home" day at Ricoh.

Tuesday, 6/30/2020

2442 steps, 52/113 resting/peak HR, 6:41 hr sleep, 174.7 lbs, 5 floors climbed
run: 1.05 miles, 9:51, 9:22 pace, 16 feet elevation gain, 129 avg HR, 68F, 91% RH, 4 mph NE wind, partly cloudy

 I got out for something that I haven't done since 6/12 ... a run. I was a bit afraid ... but I wanted to do something that I hadn't done all month ... an "in the book" run. I made sure that I stuck to a really slow run the whole way and that I just kept it to a mile. I wanted to go farther but I kept it to a mile. My knees ached but there was no pain.

It's the end of June ... so it's stat time ... for what is worth.

I walked 11 times for 21.4 miles, 1.95 miles/walk.
I walked the Big Run 5K with Christine on 6/7 at a leisurely 25:55 pace.
I ran once this month for 1.05 miles.
I biked 13 times this month for 177.19 miles, 13.62 miles/ride.
The plus side is that I got outside for some type of exercise on 25 days out of 30 days in June.
I took 112,983 steps during the month and 1,278,045 steps so far in 2020.

Wednesday, 7/1/2020

2573 steps, 50/110 resting/peak HR, 7:33 hr sleep, 4 floors climbed
bike: 13.41 miles, 1:06:55, 12.0 avg pace, 19.2 max mph, 75 feet elevation gain, 72F, 85% RH, 4 mph W wind, mostly sunny

I got out for an early ride before my work-from-home day at Ricoh. Just your average easy ride on my usual "Out to East Manitou Rd" route.

Thursday, 7/2/2020

7898 steps, 56/143 resting/peak HR, 8:59 hr sleep, 174.0 lbs, 3 floors climbed
run: 1.05 miles, 9:12, 8:44 pace, 13 feet elevation gain, 134 avg HR, 76F, 67% RH, 9 mph W wind, mostly sunny

I got out for another mile run at a faster pace since I knew that my knees wouldn't fall apart if I ran. OK ... I guess I am going to slowly increase my distance ... and see what happens.

Our mini-garden!

I water our mini garden every morning. The petunias and marigolds are living their best lives! I may have a bit of a green thumb or it's beginners luck.
Friday, 7/3/2020

695 steps, 52/118 resting/peak HR, 8:58 pace, 173.4 lbs, 2 floors climbed
bike: 13.65 miles, 1:05:38, 12.5 mph, 18.2 max mph,, 62 feet elevation gain, 110 avg HR, 80F, 59% RH, 3 mph NNW wind gusting to 12 mph, partly cloudy

I got out in the late morning on my usual "Out to East Manitou Rd" route. It's my "go-to" route.

Saturday, 7/4/2020

4011 steps, 52/145 resting/peak HR, 6:34 hr sleep, 173.8 lbs, 2 floors climbed
run 1: 1.06 miles, 9:38, 9:05 pace, 7 feet elevation gain, 130 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny
bike: 11.12 miles, 56:54, 11.8 avg mph 27.9 max mph, 246 feet elevation gain, 116 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny
run 2: 1.06 miles, 9:53, 9:19 pace, 13 feet elevation gain, 135 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny

POLITICS ---- Well ... it's July 4th ... so Happy July 4th. 45 gave his usual patriotic speech last night at Mount Rushmore ... not. It was his usual divisive speech about the "other". How I am looking forward to voting again him and his ilk on November 3rd.

Well ... anyway ... what better way to celebrate than to run my first run-bike-run of 2020. I kept it nice and easy.

I did a mile for the run legs and a 11.12 mile leg for the bike leg. Nothing too strenuous and my knees felt good afterwards. So ... win, win, win!

I went through Ontario Beach Park on my bike leg. Social distancing was observed except for a corn hole tournament that cut off the boardwalk at one point. I couldn't go through on my bike so I backtracked and went around. I just shook my head. It was early so there was only maybe 100 people in the park. I am sure that it was much more crowded later in the day. I don't know what it is about bars and beaches ... they seem to attract people that in the age of COVID-19 is not a good thing to do.

Sunday, 6/21/2020 to Saturday 6/27/2020

I walked twice for 4.7 miles this week.
I biked 4 times for 45.89 miles this week.
I took 25,511 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 6/21/2020

6096 steps, 52/99 resting/peak HR, 7:54 hr sleep, 174.8, 8 floors climbed
walk: 2.15 miles, 29:28, 13:43 pace, 20 feet elevation gain, 92 avg HR, 79F, 62% RH, calm, sunny

I got out for a "pedal to the metal" walk early in the morning. I can walk fast with my long legs. I will try running again ... but not today.

It was out to see my two oldest kids in Wayne County after a quick shower. I saw my daughter, Karen, in Palmyra first. I was really hungry and she really wanted to go to Domino's in Newark for pizza ... but I didn't want to go that far. So ... she read off take out menus from restaurants in Palmyra. We never went anywhere and I had some cookies. It turned out that I had forgotten my wallet anyway so it was probably for the best. Then I saw my oldest son, Michael, in Macedon. We talked about the usual stuff. Both kids had their AC on to the lowest setting possible ... I was chilled! My youngest son, David, was unavailable since he was helping his girlfriend prepare for a trip.

Monday, 6/22/2020

5393 steps, 57/129 resting/peak HR, 8:32 hr sleep, 174.7 lbs, 3 floors climbed
ride: 6.97 miles, 33:22, 12.5 avg mph, 20.1 max mph, 66 feet elevation gain, 115 avg HR, 80F, 85% RH, 5 mph ESE wind, overcast

I got out during work for a bit to take our primary absentee ballots to the USPS and pick up 2 Redbox DVDs from the 7-11. I went out to Island Cottage to put a few more miles in. I beat the rain so I was happy about that.


Tuesday, 6/23/2020: 2662 steps, 53/133 resting/peak HR, 9:04 hr sleep, 173.2 lbs, 0 (!) floors climbed

Wednesday, 6/24/2020

1054 steps, 52/118 resting/peak HR, 6:57 hr sleep, 174.2 lbs, 3 floors climbed,
bike: 13.54 miles, 1:12:37, 11.2 avg mph, 17.0 max mph, 95 feet elevation gain, 99 avg HR, 67F, 65% RH, 3 mph SSW wind gusting to 25 mph, partly cloudy


I got out early for a bike ride on my "Out to East Manitou Rd" route. There was a gusty crosswind so it was a tedious ride. It seemed that I fought a headwind both on the out and back.

Thursday, 6/25/2020

7331 steps, 54/108 resting/peak HR, 8:00 hr sleep, 173.5 lbs, 5 floors climbed
walk: 2.55 miles, 37:19, 14:38 pace, 72 feet elevation gain, 90 avg HR, 71F, 49% RH, 1 mph ESE wind, mostly cloudy

A "Where's supper?" plea to my darling wife, Christine, turned into a "I have time for a quick walk before supper" walk at a pretty good clip. I do what I can.

Friday, 6/26/2020

2516 steps, 52/107 resting/peak HR, 7:19 hr sleep, 175.1 lbs, 6 floors climbed
bike: 11.85 miles, 1:00:01, 11.8 avg mph, 18.8 max mph, 115 feet elevation gain, 97 avg HR, 66F, 75% RH, 8 mph W wind, mostly cloudy

I got out for a nice bike ride before I began my work-from-home day at Ricoh. It was a bit windy so I chose a loop rather than an out and back.


Well ... NY is number one in wearing masks according to "The Northeast leads the country in mask-wearing", CNN link here. It's not rocket science ... wear a mask to protect yourself and others around you when you are in a public space and can't maintain social distance or where required by law or store policy. It will be a long time before I go into and sit down at a restaurant or bar. I'm even thinking about giving myself my second COVID-19 haircut so I don't have to go into Sport Clips ... though I am wavering on it.

Saturday, 6/27/2020

459 steps, 51/137 resting/peak HR, 8:28 hr sleep, 175.6 lbs, 2 floors climbed
bike: 13.53 miles, 59:09, 13.7 avg mph, 19.1 max mph, 62 feet elevation gain, 115 avg HR, 71F, 84% RH, 7 mph SW wind, cloudy

I got out in the late morning for a pretty hard paced bike ride. My darling wife, Christine, tried to keep me home but I escaped her clutches ... after a while, lol! I was loose and my knees felt good.

Sunday, 6/14/2020 to Saturday, 6/20/2020

I walked once for 3.3 miles this week.
I biked three times for 44.43 miles this week.
I took 26,579 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 6/14/2020

1557 steps, 54/122 resting/peak HR, 8:7 hrs sleep, 175.6 lbs, 8 floors climbed
bike: 15.56 miles, 1:11:33, 13.1 avg mph, 19.7 max mph, 131 feet elevation gain, 113 avg HR, 56F, 78% RH, 8 mph NE wind gusting to 11 mph, partly cloudy

So ... Rochester had a record high of 94F on Wednesday and a record low of 41F this Monday four days later! I waited a while until it warmed up before I got out on my bike for another "Out and about on the bike". I went with shorts, long sleeve tech, Brooks jacket and Brooks beanie ... I was perfectly fine.

My darling wife, Christine, was still a bit under the weather from her infection (see last week Saturday). Her temperature was down to just a bit above normal. She did throw down the towels (in a laundry bag) so I could wash them. I think that was not such a subtle hint ... she is such a sweetheart!

Monday, 6/15/2020

5229 steps, 50/123 resting/peak HR, 7:37 hr sleep, 174.8 lbs, 2 floors climbed
bike: 13.57 miles, 1:07:04, 12.1 avg mph, 22.3 max mph, 56 feet elevation gain, 107 avg HR, 44F, 93% RH, 3 mph SW wind, partly cloudy

I got out in the morning for a bike ride. Both of my knees gave out on the way back. Ahh ... the joys of getting older ... err ... more experienced.

Tuesday, 6/16/2020: 4698 steps, 53/107 resting/pea HR, 7:45 hr sleep, 175.1 lbs, 3 floors climbed

Wednesday, 6/17/2020: 3228 steps, 55/110 resting/peak HR, 9:11 hr sleep, 174.0 lbs, 0 (!) floors climbed

Thursday, 6/18/2020

6441 steps, 50/92 resting/peak HR, 7:04 hrs sleep, 174.4 lbs, 3 floors climbed
walk: 3.3 miles, 50:39, 15:21 pace, 75 feet elevation gain, 83 avg HR, 65F, 69% RH, calm, mostly sunny

A sunrise selfie

I got out early for a long walk out to the Ontario Beach Park. I didn't go out on the pier but walked the boardwalk before I headed back. There weren't many people out so I had no problems being socially distant.

Friday, 6/19/2020: 2713 steps, 55/106 resting/peak HR, 8:49 hrs sleep, 172.4 lbs, 2 floors climbed

Saturday, 6/20/2020

1048 steps, 53/129 resting/peak HR, 6:21 hr sleep, 173.5 lbs, 2 floors climbedd
bike: 15.3 miles, 1:11:41 (no Garmin, RoadID data), 12.8 avg mph (calculated), 70F, 76% RH, 5 mph SW wind, sunny

I didn't remember that I hadn't started my Garmin until I was about 1/3 into my ride so I just continued onward. I hadn't had a ride since Monday because my knees bothered me after my ride on Monday. I didn't have any knee issues today. I did start a bit slow because of the SW headwind. There was a lot of walkers, runners and bicyclists out.

Sunday, 6/7/2020 to Saturday, 6/13/2020 - The Big Run 5K

I walked 5 times for 8.7 miles this week.
I biked once for 17.6 miles this week.
I took 31,257 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. The biking is a bit of an issue since my left knee doesn't like me putting a lot of weight on it if I twist it like I want to throw my right leg over the bike seat ... so I cheat and lean the bike down so I can sort of "step" in or out of it.

Sunday, 6/7/2020

7485 steps, 51/102 resting/peak HR, 7:27 hrs sleep, 173.4 lbs, 4 floors climbed
walk: 3.1 miles, 1:20:27, 25:55 pace, 85 feet elevation gain, 70 avg HR, 65F, 42% RH, 13 mph N wind, partly cloudy

My darling but not so athletic wife, Christine, and I had signed up for The Big Run. It was a Fleet Feet virtual race for the National Running Day on June 3rd. The distance choices were 1 Mile, 5K, 10K, Half Marathon and Full Marathon. She insisted that I sign us up for the 5K and not the 1 Mile. So I did ... against my better judgment. She had wanted to get out early. Well ... that didn't happen. I was up early like usual. I finally got her out at 11 AM. I had a Redbox DVD to take back so we headed to the 7-11. She walked very slow and was winded past the first mile. She and her knees pooped out at 2.69 miles by the Greenleaf Meadows recycling bins (that we finally found after 5 years). I walked back to our townhouse (and a bit more to complete the 5K) and got the Trax to take her home. She groaned with good reason the rest of the day. She is like me ... able to bite off more than you can chew! I've done it ... first two Sehgahundas (broken rib and 2 day hospital stay), Many on the Genny (walked half) and the last Rochester marathon (hot and ran/walked the last loop). There are others ... lol! I have slowed down a bit.

Monday, 6/8/2020: 2868 steps, 55/115 resting/peak HR, 8:46 hrs sleep, 174.1 lbs, 3 floors climbed

I felt bloated and sluggish most of the day. I had the best of intentions to get out for a bike after work ... but didn't.

Tuesday, 6/9/2020

4222 steps, 50/129 resting/peak HR, 7:09 hrs sleep, 175.1 lbs, 2 floors climbed
walk: 1.05 miles, 14:49, 14:08 pace, 13 feet elevation gain, 95 avg HR, Just out before work. Weather: 65F, 66% RH,  5 mph SW wind, mostly cloudy.

I got out for a quick walk before my work-from-home day with Ricoh. Boom ... done.

Wednesday, 6/10/2020

6409 steps, 56/108 resting/peak HR, 7:39 hrs sleep, 175.2 lbs, 3 floors climbed
walk: 1.05 miles, 15:57, 15:09 pace, 20 feet elevation gain, 87 avg HR, 78F, 71% RH, calm, overcast


I got out for a slightly slower walk after I came home from doing some Ricoh printer stuff for L3Harris SAS (and a bit of grocery shopping at BJs). A warm front had gone through around 8 AM so it was warmer and more sultry than yesterday. The high for Rochester tied the record of 94F. The heat and humidity was rinsed away overnight by a cold front.

Thursday, 6/11/2020

4678 steps, 51/104 resting/peak HR, 7:45 hrs sleep, 174.9 lbs, 4 floors climbed
walk: 1.45 miles, 19:24, 13:23 pace, 20 feet elevation gain, 94 avg HR, 73F, 41% RH, 22 mph W wind gusting to 33 mph, partly sunny

I got out after my work-from-home day at Ricoh. I walked again and decided to put in a speed walk. So ... I did. 13:23 pace is about the fastest I can walk without really swinging my hips.

Friday, 6/12/2020

4166 steps, 56/129 resting/peak HR, 7:34 hr sleep, 176.1 lbs, 3 floors climbed
2.05 miles, 28:19, 13:50 pace, 66 feet elevation gain, 94 avg HR, 72F, 52% RH, 22 mph W wind gusting to 33 mph, partly cloudy

Another walk after my work-from-home day at Ricoh. I had to go in on 4 of the 5 days for a while for various reasons. I don't just sit home with my feet up on the couch ... though I do a lot of that. I decided to go out a bit farther and put in about a 1/2 mile of really slow run too. My left knee felt meh so I decided not to push it. My splits were different of course: 14:38 and 12:52.

Saturday, 6/13/2020

1429 steps, 55/112 resting/peak HR, 7:59 hr sleep, 175.1 lbs, 1 floors climbed
bike: 17.6 miles, 1:25:26, 12.4 avg mph, 17.3 max mph, 151 feet elevation gain, 103 avg HR, 54F, 61% RH, 5 mph NNE wind gusting to 20 mph, wind chill 49F, partly cloudy.

It was definitely colder and windy so I wore my pants, long sleeve tech, Brooks jacket, Brooks beanie for this ride. All of it was definitely needed. The wind plus my left knee slowed me down so I took it nice and easy. There were a lot of runners and bicyclists out.

My darling wife, Christine, had a fever that spiked to 101.7 F overnight and stayed around 100 F all day. It 's not COVID-19 thankfully. She has a swollen area down in her privates. That is probably TMI but I was concerned when she woke me during the night. I could be more explicit but I think the reader gets the general idea. I fed her tea, toast and chicken soup during the morning and afternoon. We had Little Caesar's Pizza for supper.

Sunday, 5/31/2020 to Saturday, 6/6/2020

I walked twice for 2.15 miles this week.
I ran once for 1.65 miles this week.
I biked 4 times for 57.89 miles this week.
I took 21,136 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike without pain (OK ... a bit on the bike) so that's what I will be doing. The biking is a bit of an issue since my left knee doesn't like me putting a lot of weight on it if I twist it like I want to throw my right leg over the bike seat ... so I cheat and lean the bike down so I can sort of "step" in or out of it.

Sunday, 5/31/2020

3428 steps, 53/131 resting/peak HR, 8:09 hrs sleep, 174.9 lbs, 0 (!) floors climbed
bike: 15.5 miles, 1:10:05, 13.3 avg mph, 20.7 max mph, 174 feet elevation gain, 112 avg HR, 49F, 59% RH, 6 mph N wind, mostly cloudy
run: 1.65 miles, 16:37, 10:04 pace, 124 avg HR, 148 avg cadence, 56F, 39F, 14 mph N wind gusting to 23 mph, mostly sunny

I got out early at 8AM to get a slightly longer bike ride in. I looked around a bit to see the trees budding, the flowers blooming and the swans on Buck Pond.

The two closest swans on Buck Pond. There were about 20 of them.

Well ... the rioting in Rochester overnight hit close to home. The Fleet Feet Armory location was hit. The windows were busted and the store was looted. It was a long night for Boots, Ellen and others. I read some of the Facebook comments. The window guy was there by 5 AM and they had plywood up by the afternoon. So wrong. The peaceful protests in so many cities has been hijacked after dark by rioters and extreme groups.

I had to take back a Netflix Fifty Shades: Freed DVD back to the Post Office and a Redbox The Invisible Man back to 7-11. So ... I decided to see if my left run was up for a little run. Well ... it wasn't up to running from the moment I set out. I stuck into a really slow run ... but my left knee hurt constantly. I would rate the pain about 5 out of 10. But ... I kept it up all the way out to both places and all the way back. It probably be my last run for a while.

But ... Christine and I signed up for the Fleet Feet The Big Run 5K for Wednesday (We realistically had a choice of 1 mile or 5K but there was also a 10K, Half and Full option). I also signed up for the Fleet Feet Summer Around the Finger Lakes 11 Lakes. I plan on walking/biking the necessary 408.2 virtual miles over the next 4 months.

I limped a bit when I got home ... but I am used to it by now. Whatever.

Well ... it's the end of May so it's stat time. Whoppee!

I ran 10 times for 54.68 miles, 5.47 miles/run. And ... then I couldn't run without pain.
So ... I walked twice for 4.55 miles.
I ran 5 virtual races during May
 5/2 FLRC COVID-19 19K - 1:43:21, 8:46 pace
 5/8 I Run With Ahmaud - 2.29 miles, 19:46, 8:47 pace
 5/9 Fleet Feet Virtual Mile - 7:18 pace
 5/10 Bigfoot Virtual Half - 13.15 miles, 1:58:00, 8:58 pace (I think I injured my left knee during this race after 3 virtual races in 3 days). Will I go to the doctor? Probably not.
 5/22 Power Hour - 5.52 miles, 1:00:00, 10:32 pace (a run/limp pace)
I walked one virtual race
 5/17 Spring Clean 5K, 3.1 miles, 54:57, 17:04 pace
I biked 4 times for 53.44 miles, 13.36 miles/bike.
I took 157,864 steps during May and 1,165,062 steps so far in 2020.

Monday, 6/1/2020

5725 steps, 48/89 resting/peak HR, 7:22 hrs sleep, 173.6 lbs, 1 floor climbed
walk: 1.05 miles, 15:22, 14:38 pace, 84 avg HR, 69F, 35% RH, 16 mph W wind gusting to 24 mph, partly cloudy

I got out for a mile walk after my work-from-home day with Ricoh. I wanted to start off my Summer Around the Finger Lakes 11 Lakes. A quick walk made me feel a bit better. I can walk at least ...

Tuesday, 6/2/2020

2018 steps, 53/122 resting/peak HR, 6:32 hrs sleep, 173.1 lbs, 5 floors climbed
bike: 13.45 miles, 1:00:17, 13.4 avg mph, 82 feet elevation gain, 13.4 avg mph, 18.1 max mph, 72F, 50% RH, 15 mph W wind gusting to 21 mph, overcast

I got out on the bike after my work-from-home day for Ricoh. It was warmer and windy so I wore shorts and a long sleeve tech. I went by the Eagans on Cranberry Rd. They had just pulled up and were getting out of their truck so I stopped and talked to them for a few minutes. I had seen them three times now on my rides but the first two times were while they were driving on Edgemere Drive. The ride went fine. My bite sized rides of 13 miles are just long enough for my bony ass .... even it is cushioned by padded bike shorts. 

One thing I did notice was how the air temperature fell by at least 10F when I got within 100 yards of Lake Ontario. The temperature change was quite striking just before I headed onto Edgemere Drive and how it warmed up when I turned onto Island Cottage.

Wednesday, 6/3/2020

1402 steps, 52/99 resting/peak HR, 6:54 hrs sleep, 172.6 lbs, 3 floors climbed

Thursday, 6/4/2020

3604 steps, 56/123 resting/peak HR, 7:31 hrs sleep, 173.1 lbs, 0 (!) floors climbed
bike: 13.49 miles, 1:00:29, 13.4 avg mph, 21.6 max mph, 49 feet elevation gain, 114 avg HR, 77F, 58% RH, 12 mph SW wind, mostly cloudy

I got out for a bike after my work-from-home day with Ricoh. I did go in to my usual 4 buildings during the morning. Sometimes the printers and plotters need to be touched and fed. I biked my usual route ... same distance, same speed as Tuesday.

Some of the fireworks at BJs

I found out where some people are getting their fireworks. BJs had 2 different sizes. I think $60 and $100 were the price points. Here is what NY says about legal fireworks, link here. Basically ... ground based fireworks or sparklers are legal. All the "shooting up" fireworks that we see all the time leading up to July 4th are illegal.

Friday, 6/5/2020

2343 steps, 56/98 resting/resting HR, 6:51 hrs sleep, 174.4 lbs, 1 floor climbed
walk: 1.1 miles, 15:32, 14:08 pace, 20 feet elevation gain, 87 avg HR, 82F, 55% RH, 8 mph NE wind, mostly cloudy

I got out for a quick walk after my work-from-home day at Ricoh. It is amazing that my long legs can walk fast but not run .. :-(. I hope that they are healing!

Saturday, 6/6/2020

2616 steps, 52/123 resting/peak HR, 8:44 hrs sleep, 175.8 lbs, 1 floor climbed
bike: 15.45 miles, 1:09:07, 13.4 avg mph, 20.4 max mph, 148 feet elevation gain, 111 avg HR, 73F, 50% RH, 9 mpn N wind, partly cloudy

I was awake just before 5 AM since I had gone to bed early. I puttered around for a long while but I got out around 9 AM for a nice bike. There were a lot of people out ... walkers, runners and bikers!

Sunday, 5/24/2020 to Saturday, 5/30/2020

I walked once for 1.45 miles this week.
I ran 0 times for 0 miles this week ... unfortunately.
I biked 3 times for 37.93 miles this week.
I took 13,571 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 5/24/2020

3428 steps, 53/131 resting/peak HR, 8:09 hrs sleep, 174.9 lbs, 0 (!) floors climbed
walk: 1.45 miles, 26:00, 17:56, 13 feet elevation gain, 81 avg HR, 82F, 43% RH, 13 mph SW wind, mostly sunny

There was a #runforkara event that I found on Facebook for Kara Hall, the runner who was killed in Bergen on 5/18. I couldn't run so I walked while I thought of her ... a fellow runner who I will never know. Yes ... I couldn't run. I walked and had to be careful when I placed my left foot. I felt a twinge of pain when I didn't. A mild aarrgghh ... on my #runwithkara. My splits were: 18:18 and 17:08 over the last 0.45 mile.

Monday, 5/25/2020

1730 steps, 48/107 resting/peak HR, 8:59 hrs sleep, 175.3 lbs, 9 floors climbed
bike: 11.01 miles, 54:59, 12.2 avg mph, 20.4 max mph, 56 feet elevation gain, 77F, 65% RH, 4 mph SSW wind with gusts to 21 mph, sunny

I can't run, I can walk with a bit of pain if I misplace my left foot. But can I bike? Well ... I set out to find out on Black Beauty ... my nickname for the Trek bike that Christine bought for me from the Bike Zone seven (I think) years ago.

"Black Beauty"

I had a bit of trouble mounting the bike because of my left knee issue but I was up so I went. Well ... I can bike. I chose a simple :Out to Lowden Point Rd" route out and back. It was nice ... sunny and a bit windy. I saw Eric and Sheila Eagan on a walk by Old Edgemere Drive and Long Pond Rd and Tom Butler on a run by the LOSP trail on Island Cottage. There were a lot of people out ... bicyclists, runners (5) and walkers. My avg speed was 12.2 mph and max speed was 20.4 mph. I dismounted the bike gently and just let it fall to my right so I wouldn't hurt my left knee.

Tuesday, 5/26/2020: 3021 steps, 52/91 resting/peak HR, 7:12 hrs sleep, 174.5 lbs, 2 floors climbed

The new form of litter just 30 feet from our townhouse door

A 46 year old black man named Eric Floyd was killed on Monday by a white police officer who knelt on his neck for almost 9 minutes while 3 other white police officers helped or watched. It was caught on cell phone video and surveillance cameras. So sad ... link here. The news out of Minneapolis overnight was protests that descended into looting and violence.

Weather ... so changeable in Rochester during May.

13 days between a record low of 27F and a record high of 92F

Wednesday, 5/27/2020

740 steps, 52/127 resting/peak HR, 7:27 hrs sleep, 176.0 lbs, 1 floor climbed
bike: 13.6 miles, 1:07:57, 12.0 avg mph, 19.5 max mph, 66 feet elevation gain, 96 avg HR, 71F, 71% RH, 8 mph SW wind, mostly cloudy

I was awake at 4:52 AM ... I tried to get back to sleep to no avail. So ... I looked at email and Facebook while the day got a bit brighter. I dressed and got out on my bike for a bit farther ride. I disturbed more than a few birds and almost ran over a squirrel. I also ran out of energy on the way back since I only had a small peach before I headed out.

I've always loved lilacs!

Thursday, 5/28/2020: 1056 steps, 51/88 resting/peak HR, 8:15 hrs sleep, 175.6 lbs, 1 floor climbed

Governor Cuomo has signed an executive order allows stores to not allow entry to anyone who doesn't wear a mask, link here. Almost everyone in Rochester did before that I could see when I was out and about.

Friday, 5/29/2020

2991 steps, 50/119 resting/peak HR, 6:46 hrs sleep, 175.0 lbs, 0 (!) floors climbed
bike: 13.33 miles, 1;00:18, 13.3 avg mph, 20.7 max mph, 75 feet elevation gain, 107 avg HR, 72F, 79% RH, 3 mph SSW wind gusting to 14 mph, overcast

I made sure that I had more to eat before I headed out for my morning ride. I put out a little effort but also made an effort to look around at the trees and listened to the birds.

Saturday 5/30/2020: 605 steps, 53/90 resting/peak HR, 8;38 hrs sleep, 173.2 lbs, 1 floor climbed

I felt blah all day. It wasn't until it was almost evening when I realized why. I hadn't gone for a run, walk or bike. Also ... the Pandemic 5 is real. I have gained 5 pounds.

Sunday, 5/17/2020 to Saturday, 5/23/2020 NFSW - Power Hour

I ran 2 times for 8.67 miles this week.
I took 32,226 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

UPDATE: My darling wife, Christine, is in her 7th week of a suspected COVID-19 illness (or the flu ... who knows). She has recovered and this will be the last week I report on this. She has returned to cooking for us ... thankfully.

COVID-19: I work for Ricoh as an essential employee. I support the 169 Ricoh printers in the four L3Harris SAS buildings. I am required to wear a cloth mask when I enter any L3Harris building. I also do this whenever I enter any public building ... like Wegmans or BJs. I realize that a cloth mask isn't a N95 mask but it's better than nothing. I don't have disposable gloves so I wear light running gloves, news links about gloves and clothing here, here and here. I don't want to spread COVID-19 if I am asymptotic (heaven forbid). I have read all the COVID-19 news and have seen the confirmed cases and death toll rise daily in the world, Europe and the US. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 5/17/2020: 2471 steps, 52/108 resting/peak HR, 6:48 hrs sleep, 175.4 lbs, 6 floors climbed

I headed out to Palmyra to see my daughter, Karen, for a few hours. I hadn't seen her about 3 months. I broke down all her boxes, took her recycling out and put in her bedroom A/C before I headed back up to Rochester.

Monday, 5/18/2020: 2587 steps, 52/105 resting/peak HR, 7:05 hrs sleep, 176.1 lbs, 2 floors climbed

I broke down and bought a Mueller knee brace from Walmart. Why? I have no idea. My knee doesn't really hurt. I can mostly walk fine. It only twinged if I really do something like stretch it weird.

A sad day. A young 25 year old runner, Kara Hall, was killed while running on Rt 262 in Bergen, link here.

Tuesday, 5/19/2020

7793 steps, 51/136 resting/peak HR, 7:05 hrs sleep, 176.7 lbs, 3 floors climbed
run: 3.15 miles, 29:56, 9:30 pace, 49 feet elevation gain, 123 avg HR, 154 avg cadence, 54F, 64% RH, 7 mph E wind, overcast

I hadn't run in 9 days and I have been crabby ... just ask Christine. So ... I decided to throw caution to the wind and try to run after I put in another day of work-from-home for Ricoh. It still cool so I wore shorts, a long sleeve tech and light running gloves. I wore my left knee brace but I took it off before I left the parking lot. My left and right knee felt weird but there was no pain so I slowly hobbled onward. I almost turned back at Greenleaf Rd but I wanted to see how I felt after one mile. I felt OK so I continued onward to Dewey Ave on the LOSP trail or 1.5 miles. I had sped up a bit so I just turned around and headed back. I got back and felt somewhat OK. So .. success, I guess. My splits were: 10:17, 9:32, 8:54 and 8:03 over the last 0.15 mile. Negative splits ... big whoop.

I think I will change to my new pair of Brooks Adrenaline GTS20 shoes. My current pair of Brooks Adrenaline GTS19 running shoes have 462.1 miles. Maybe my knee problem is shoe related.

Another sad day. A young 13 year old bicyclist, Liam Ronan, was killed on West Henrietta Rd at Martin Rd, link here. This is just past Covered Wagon Trail where I lived for 4 years what seemed to be a lifetime ago.

Wednesday, 5/20/2020: 532 steps, 47/91 resting/peak HR, 7:12 hrs sleep, 176.1 lbs, 1 floor climbed

Thursday, 5/21/2020: 5320 steps, 48/96 resting/peak HR, 7:17 hrs sleep, 176.3 lbs, 0 (!) floors climbed

Friday, 5/22/2020

10021 steps, 50/139 resting/peak HR, 7:25 hrs sleep, 175.3 lbs, 5 floors climbed
run: 5.52 miles, 1:00:01, 10:52 pace, 115 feet elevation gain, 123 avg HR, 141 avg cadence, 62F, 74% RH, calm, mostly sunny


Today's run was the Power Hour, a Fleet Feet virtual run. I was going to do this on Sunday ... but I got out on Friday night after I was done with my Ricoh work-from-home day and just decided to stretch my planned 5K into a hour run on the spur of the moment. Well ... my left knee made me regret it before I had gone one mile. I don't know what the fuck is wrong but there is something wrong with it ... AARRGGHH!! Anyway ... my splits were: 9:44, 9:23, 11:17, 14:29, 10:08 and 9:34 over the last 0.52 mile. My "run" was actually more of a fast limp/run ... AARRGGHH!!

Saturday, 5/23/2020: 3502 steps, 50/96 resting/peak HR, 6:19 hrs sleep, 173.3 lbs, 0 (!) floors climbed

My darling wife, Christine, and I made it out early (for us) to the Garden Factory in Gates. What a huge place! We bought a flat of salvia, marigolds, purple petunias and begonias for our itty-bitty patch of dirt outside our townhouse. We also bought some fertilizer, potting soil, 25 foot hose and a nozzle. Well ... we bought too much. I made peace with my left knee long enough to plant the salvia and marigolds. Christine planted one row of petunias. The soil isn't all that good so but still ... hope springs enteral that our planting will be fruitful.

Before and after

I got the tires of our bicycles pumped up ... I think I will be biking more than running this summer. A bit disappointing since I like to run ... but true.

Sunday, 5/10/2020 to Saturday, 5/16/2020 - Bigfoot Virtual Half & Spring Spirit 5K Virtual Run (Walk)

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I ran 1 times for 13.15 miles this week.
1 walked (couldn't run) for 3.1 miles this week.
I took 40,205 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

UPDATE: My darling wife, Christine, is in her 6th week of a suspected COVID-19 illness (or the flu ... who knows). Her symptoms have been mild thankfully. She had a low grade fever that spiked to 103.8 on Monday night, March 30th, She called URMC on Tuesday, March 31st, and was told to self-quarantine. I got her Tylenol which lowered her fever during the rest of that week. She has had a bit of trouble breathing from time to time but it had been taken care of with an inhaler. She is just now starting to get back her strength. We don't know how she got it since she had not been out for 2 weeks prior. I probably brought it home. I am asymptomatic as of right now. I take care of her while I work from home for Ricoh taking care of the L3Harris printers.

COVID-19: I work for Ricoh as an essential employee. I support the 169 Ricoh printers in the four L3Harris SAS buildings. I am required to wear a cloth mask when I enter any L3Harris building and I also wear my light running gloves, news links here, here and here. I also do this whenever I enter any public building ... like Wegmans or BJs. I realize that a cloth mask isn't a N95 mask but it's better than nothing. I don't have disposable gloves so I wear light running gloves. I don't want to spread COVID-19 if I am asymptotic (heaven forbid). I have read all the COVID-19 news and have seen the case and death toll rise daily in the world, Europe and the US. I am definitely looking forward to the 11/3/2020 elections. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 5/10/2020

20037 steps, 48/137 resting/peak HR, 6:56 hrs sleep, 174.7 lbs, 9 floors climbed
run: 13.15 miles, 1:58:00, 8:58 pace, 312 feet elevation gain, 129 avg HR, 159 avg cadence, 43-48 F, 40% RH, 9 mph W wind, wind chill 38F, mostly cloudy

Today's race was the Bigfoot Virtual Half. Yes, a virtual race that I found last month. I chose not the 5K, not the 10K, but the Half because I like to go big or go home. I didn't choose the full because full marathons and I do not get along (and for good reason as it turned out afterward).


I had run the Fleet Feet Virtual Mile the day before in 7:18 but I had only ran 2.05 miles in total so I figured I was all good. Yes ... it was my 4th day in a row of running but I figured I was made of stern stuff.

Anyway ... I was up early around 6 AM, puttered around a bit with catching up on email, Facebook and having some cereal. I got out there after 8 AM. It was cold on May 10th ... yet again ... so I dressed in my usual winter running gear: CW-X tights, Darn Tough socks, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. Runners who know me can probably know who I am for a distance since I wear basically the same gear all winter (I know what works and stay with it). I used my Nathan Zipster to carry a Hammer Gel flask. I had my MP3 player and new eBay (and cheap) bone conduction earphones along with the run along with my Nathan water bottle. I got everything set (RoadID eCrumb and music) and set out. My left knee and joints (everywhere) hurt a bit but I got up to a nice and easy pace on my Half Marathon route. I felt OK for the first six or seven miles. My earphones died at mile 2.4 (weird ... I had fully charged them the night before). Onward. I saw Eric and Shelia Eagan in their truck as I turned onto Edgemere Drive from Island Cottage ... I waved and they beeped. I had some gulps of Hammer Gel at mile 5 along with some water. My left knee nagged me but I kept running. I had some more gulps of Hammer Gel at mile 10 and more water. Just a 5K but my left knee insisted that I walk a bit more. I was around 1:32 at mile 10. I tried to ignore it as much as I could. I had looked at my Garmin and knew that I would be tight on breaking 2 hours if I did much walking. Onward ... keep going. I turned into Greenleaf Meadows with only 0.2 miles to go ... and ... done with 13.15 miles in 1:58:00. My 40th road half marathon in the books. I did my usual stretches but noted that my left knee really hurt. My splits were: 8:50, 8:44, 8:43, 8:52, 9:03 (Hammer Gel), 9:33, 8:38, 8:33, 9:11, 8:44, 10:18 (Hammer Gel), 8:43, 8:57 and 8:01 over the last 0.15 mile.

I think this shirt is on backwards ...

I got my coffee and sat down for a long while. I did put on my Bigfoot shirt that I had received earlier in the week. You can't put it on until you earn the shirt you know!. I limped the rest of the day when I did get up. It hurt to even balance on my left foot when I took a shower before supper. Oh well ... I will heal. My darling wife, Christine, does worry about me ... but knows that I do stupid stuff sometimes when I run. Monday will be a rest day for sure.

Monday, 5/11/2020: 3891 steps, 47/124 resting/peak HR, 8:22 hrs sleep, 0 (!) floors climbed

Well ... I limped painfully all day. I had to go into 3 of the 4 L3Harris buildings to look after some of the Ricoh printers. I had to be careful not to overstep ... else I felt a really painful twinge from my left knee. Oh ... the joys of running a half marathon when your left knee told you to quit after 4 miles or so. I guess I told it who's in charge ... lol!

Tuesday, 5/12/2020: 973 steps, 46/100 resting/peak HR, 7:19 hrs sleep, 174.4 lbs, floors climbed

Wednesday, 5/13/2020: 343 steps, 46/122 resting/peak HR, 7:39 hrs sleep, 172.9 lbs, 0 (!) floor climbed

Thursday, 5/14/2020: 5420 steps, 46/114 resting/peak HR, 7:13 hrs sleep, 172.3 lbs, 0 (!) floors climbed

Friday, 5/15/2020: 3301 steps, 50/105 resting/peak HR, 8:22 hrs sleep, 173.1 lbs, 2 floors climbed

Saturday, 5/16/2020:

6240 steps, resting/peak HR, hrs sleep, lbs, floors climbed
walk: 3.1 miles, 52:57, 17:04 pace, 62 feet elevation gain, 76 avg HR, 104 avg cadence

I signed up for Medved's Spring Spirit 5K virtual run ... but it turned into a walk. I got up at 5:42 AM, puttered around for a while with email and Facebook, had some cereal, got dressed (shorts, long sleeve tech, buff, light running gloves) and got out there. My left knee was cranky but it had be getting slowly better all week. I walked without pain on Friday. So ... I tried to run ... but both knees (mainly the left though) told me "Not today buddy" ... so I walked to the 7-11 to take back my Redbox DVDs (The Current War and Jumanji: The Next Level) and make a loop until I got to 3.1 miles. I did walk faster the last mile. My splits were: 16:52, 18:40, 15:37 and 17:45 over the last 0.1 mile.

I have been enjoying watching some old NBA games: the 2010 NBA Finals Game 7 Lakers game (Kobe's 5th NBA championship) full YouTube link here and ESPN summary here. The 2016 NBA Finals Game 7 Cleveland Cavs vs Golden State Warriors (with Warriors only scoring 13 in the 4th quarter, the Lebron Block and the Kryrie dagger 3) highlights here, last 3:39 here. Kobe's last game with 60 points, scoring 17 straight points in the 4th, then an assist on the last 2 for the win by 5, link here.

Sunday, 5/3/2020 to Saturday, 5/9/2020 - Fleet Feet Virtual Mile

I ran 5 times for 19.43 miles this week.
I took 47,793 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

UPDATE: My darling wife, Christine, is in her 5th week of a suspected COVID-19 illness (or the flu ... who knows). Her symptoms have been mild thankfully. She had a low grade fever that spiked to 103.8 on Monday night, March 30th, She called URMC on Tuesday, March 31st, and was told to self-quarantine. I got her Tylenol which lowered her fever during the rest of that week. She has had a bit of trouble breathing from time to time but it had been taken care of with an inhaler. She is just now starting to get back her strength. We don't know how she got it since she had not been out for 2 weeks prior. I probably brought it home. I am asymptomatic as of right now. I take care of her while I work from home for Ricoh taking care of the L3Harris printers.

Sunday, 5/3/2020

10304 steps, 49/135 resting/peak HR, 7:57 hrs sleep, 173.4 lbs, 16 floors climbed
run: 5.35 miles, 45:45, 8:46 pace, 69 feet elevation gain, 127 avg HR, 162 avg cadence, 57F, 64% RH, 8 mph W wind, sunny

A magnolia on Beach Ave

A flowering tree on the Secret Sidewalk

I got up and out for an achy Out on the pier run. The first 100 yards of the run tried to convince me to stop but I kept on going. It was warmer so I wore shorts and Brooks 1/4 long sleeve pullover. I was a bit overdressed on top by the time I got done. I stopped on Beach Ave and the Secret Sidewalk to take a couple pictures of the blooming trees. My splits were: 

My darling wife, Christine, felt a bit stronger today. She made Mediterranean baked cod with lemon and garlic along french fries. Meanwhile I was keeping busy with 3 loads of laundry. Well ... when I went down to tend to the second load in the washer I saw water on the basement floor. I was worried about a leaky hose or drain but I found that the sink that the washer drains into was clogged. I mopped up the 2 inches of water on the floor by the drain ... which took a while. Meanwhile ... my supper was waiting for me. The french fries were a bit crispy but the supper did taste good. I went down in the middle of the third washer load and was glad I did. The sink was still clogged and needed to be unclogged. I really need to get a better plunger.

It got way warmer during the afternoon. It got up to 73F at the airport but maybe the mid 60s up by  Lake Ontario.

Monday, 5/4/2020: 2635 steps, 47/102 resting/peak HR, 7:33 hrs sleep, 3 stairs climbed

I found my pair of Ryders sunglasses today ... I had left them outside. I think it's time for a new pair!

They got run over by a lawn mower ... with predictable results

Tuesday, 5/5/2020

12333 steps, 47/132 resting/peak HR, 6:36 hrs sleep, 175.0 lbs, 4 stairs climbed
run: 4.45 miles. 40:24, 9:05 pace, 112 feet elevation gain, 124 avg HR, 156 avg cadence, 34F, 67% RH, 6 mph NE wind, wind chill 29F, sunny

A sunrise from the beginning of the pier

I woke up early a bit after 5 AM and knew that I wouldn't be able to get back to sleep. I had to get to work a bit early because I had to pull out a jammed Ricoh printer from the L3Harris B101 SCIF for a Ricoh tech to fix. So ... I got out early for a Tuesday morning run. It was less than 2 days after it was 73F on Sunday afternoon ... it was 34! So it was back to my winter running gear: CW-X tights, Darn Tough socks, Brooks 1/4 long sleeve pullover, Brooks beanie and heavy running gloves. I did have to find most of this since I put them in my winter running box. I set up an achy and slow pace when I started out ... my body really wanted me not to got out ... trust me. There was a north breeze and 1 to 2 feet waves on Lake Ontario when I got to the pier so I didn't go out.


My pace was abysmally slow because my knees didn't want to run this morning. My splits were: 9:16, 10:00, 8:46, 8:34 and 8:30 over the last 0.45 mile. I think the 2 mile 10:00 was because I forgot to shut off my Garmin when I took a picture of the sunrise.

Wednesday, 5/6/2020: 504 steps, 50/99 resting/peak HR, 7:54 hrs sleep, 175.0 lbs, 0 (!) floors climbed

Yada, yada, yada ... a no run day. It's kind of hard to climb 0 floors when you live in a 2 floor townhouse with a basement ... lol!

Thursday, 5/7/2020

12413 steps, 47/137 resting/peak HR, 7:06 hrs sleep, 174.2 lbs, 7 floors climbed
run: 5.35 miles, 46:26, 8:40 pace, 98 feet elevation gain, 127 feet elevation gain, 162 avg cadence, 36F, 79% RH, 6 mph SW wind, wind chill 31F, sunny

A sunrise from the end of the pier

I was awake at 5:22 AM ... so why not go out for a run before I did my work-from-home for Ricoh? So ... it was 36F. Back to the usual winter running gear (see Tuesday). My knees felt a bit achy so I took 2 ibuprofen before I headed out. My knees barked for the first 100 yards ... I ignored them ... and continued onward. I was rewarded with another nice sunrise. My pace was a bit better. My splits were: 8:54, 8:48, 8:41, 8:36, 8:27 and 8:29 over the last 0.35 mile. Almost a negative split, baby!

Friday, 5/8/2020

4981 steps, 50/133 resting/peak HR, 6:30 hrs sleep, 173.5 lbs, 11 floors climbed
run: 2.23 miles, 19:36, 8:47 pace, 56 feet elevation gain, 126 avg HR, 160 avg cadence, 40F, 33% RH, 15 mph N wind, wind chill 32F, cloudy

.I ordinarily would not have run today but I chose to run 2.23 miles instead for Ahmanud Arbery. He was a black 25 year old black runner who will murdered on 2/23 in Georgia. A video surfaced this week taken just before he was allegedly murdered by a father/son duo. The father worked in law enforcement for almost 30 years ... which probably explains the 2 months and 3 prosecutors it took for him and his son to be charged with Ahmaud's murder. News links here and here along with a GoFundMe link here, #IRunWithMaud.

Saturday, 5/9/2020

4623 steps, 51/140 resting/peak HR, 8:06 hrs sleep, 173.5 lbs, 5floors climbed
run: 2.05 miles, 17:24, 8:29, 128 avg HR, 162 avg cadence, 30F, 61% RH, 12 mph NW wind, wind chill 20F, partly cloudy

Today's race was the Fleet Feet Virtual Mile. Some runners don't want to run virtual race. This runner misses races so I will run virtual races. It's not the same but it is what it is. There are a lot to choose from so I pick ones that speak to me. I really don't see any road or trail races in the foreseeable future until there is a COVID-19 vaccine. Believe it or not, there are STUPID people that actually will not get it because they don't believe in vaccines!

Anyway ... it was a cold and windy Saturday morning to run a mile race. You still have to race it ... I wasn't going to mail it in. I may have gotten slower but it doesn't mean that I don't want to run the fastest I can on that particular day. It was May 9th ... It's supposed to be Spring ... but it was cold and windy. I wore my usual winter running gear: CW-X tights, Darn Tough socks, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I started out fast ... and hung on as best I could. My breathing wasn't very good and I struggled past the 1/2 mile mark. I got it done ... 7:18 pace. My route was just out the Greenleaf Meadows, turn right on Greenleaf Rd. I turned around, walked a bit and then got into a slow run. I was 20th out of 89 runners, link here.

May snow showers ....

The 6th green of the Lake Shore Country Club (about 100 yards away)

I spent the rest of the morning and afternoon coughing. Racing a mile as hard as I could always does that. I remember coughing the same way during the McMullen Mile last year too and it was 40 F warmer too. My darling wife, Christine, made a turkey meatloaf and mashed potatoes for supper. Mmm!