Sunday, 3/10/2024 to Saturday, 3/16/2024 - Runnin' of the Green 5 Mile Race

I walked 3 times this week, 2.15 miles.

I ran 6 times this week, 26.31 miles.

I walked once on the treadmill, 1.0 mile

I didn't bike this week.

I took 70,261 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1355 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/10//2024

9992 steps, 40/142 avg/max HR, 166.5 pounds, 18 floors climbed

Run: 6.55 miles, 55:45, 8:38 pace, 108 feet total ascent, 132/148 avg/max HR, 158/168 avg/max cadence, 39F, 81% RH, 7 mph W wind, wind chill 35F, overcast

The DST time change was last night so I woke up around 7 AM instead of 6 AM. I did the usual stuff ... got up, weighed myself, set the coffee up, got dressed and got out there. I set up for my usual 6.55 mile run but on a slightly different route: "Out on the pier and out to Mann Rd". The pier was dry so I ran out to the end. The wind had kicked up a bit so I was a bit slower for a while. The run was nice as usual. My splits were 8:43, 8:28, 8:39, 8:53, 8:48, 8:37 and 7:59 over the last 0.55 mile.

Monday, 3/11/2024

7946 steps, 44/95 avg/max HR, 166.8 pounds, 9 floors climbed

Walk: 0.29 mile, 5:13, 18:15 pace, 20 feet total ascent, 80/99 avg/max HR, 110 avg cadence, 34F, 55% RH, 18 mph WNW wind, wind chill 24F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 400.29 miles

Treadmill: 1.0 mile, 18:38, 18:38 pace, 67/75 avg/max HR, 109/115 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 401.29 miles

Walk: 0.31 mile, 5:11, 16:29 pace, 20 feet total ascent, 82/99 avg/max HR, 112/134 avg/max cadence, 34F, 55% RH, 22 mph NW wind, wind chill 23F, clear

Shoes: blue Brooks Launch GTS8 - 401.60 miles

I thought about a run but I was glad that I opted for a walk before I stepped outside. I had snowed overnight but before that it had the rain had frozen into ice. The sidewalks and road weren't solid ice but there was enough where I could just walk at a normal pace while I concentrated on not falling or not getting blown over. I passed the Fitness Center and thought ... it's nice, warm and not slippery in there. So ... I did a mile on the treadmill. Another guy that I see walking came in too. We both thought it was a lot safer inside than outside. The wind helped blow me home.

Tuesday, 3/12/2024

11367 steps, 41/135 avg/max HR, 167.1 pounds, 18 floors climbed

Run: 4.57 miles, 42:05, 9:13 pace, 63 feet total ascent, 123/138 avg/max HR, 154/165 avg/max cadence, 43F, 61% RH, 9 mph WNW wind, wind chill 38F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 91.44 miles

I did the usual ... and then the unusual happened. I started out with the usual nice and easy pace but had a pain right behind my left knee right from the start. I soldiered onward until I got to Greenleaf Rd and then stopped to massage it for a moment. I continued onward at a slower pace with shorter strides. I thought about turning around after a mile. The pain slowly lessened until it almost was a vague memory by the time I got done. Weird. My splits were 9:38, 9:14, 9:10, 9:01 and 8:52 over the last 0.57 mile. So .. a pain turned into a negative split!

Wednesday, 3/13/2024

10605 steps, 40/138 avg/max HR, 168.3 pounds, 18 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 80 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 70% RH 8 mph SW wind, wind chill 41F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 95.99 miles

I got out for my usual run on my usual "Out by the pier and around" route. I had no pain behind my left knee this morning so yesterday's pain appeared to be just a random one. I was running up Greenleaf Rd just past the Lake Shore Country Club when I saw something in the road that oncoming cars were avoiding. I thought it was a bag that I could move out of the road. Well .... I got within 3 feet of it before I saw that it was a raccoon! I saw its eyes and it was alive! I veered away and it didn't move! The things I see sometimes! My splits were 8:51, 8:39, 8:39, 8:35 and 8:12 over the last 0.55 mile.

Thursday, 3/14/2024

7885 steps, 40/135 avg/max HR, 167.8 pounds, 17 floors climbed

Run: 4.55 miles, 43:32, 9:34 pace, 63 feet total ascent, 122/145 avg/max HR, 151 avg cadence, 39F, 81% RH, calm, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 100.54 miles

Another usual run that turned into something not usual. I headed out on my usual "Out by the pier and around" route and felt OK. But .. my left calf about 4 inches below my left knee developed what became a pain that caused me to slow and eventually walk/limp the last mile. It pretty much sucked. My splits were 8:46, 8;32, 8:46, 10:07 and 13:16 over the last 0.55 mile.

Friday, 3/15/2024

10548 steps, 40/116 avg/max HR, 168.5 pounds, 8 floors climbed

Walk: 1.65 miles, 25:41, 15:34 pace, 16 feet total ascent, 87/99 avg/max HR, 110/125 avg/max cadence, 43F, 87% RH, 13 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 403.25 miles

I got for my usual walk on the day before a race. My left calf was tight so I stuck as fast a pace as I could. It was about 90/10 walk/limp for 90% of the walk. My splits were 15:52 and 15:06 over the last 0.65 mile.

Saturday, 3/16/2024

11918 steps, 40/143 avg/max HR, 168.2 pounds, 13 floors climbed

Today's race was the Runnin' of the Green. I have run a 5 mile race in March for a long time ... checks spreadsheet. I ran 9 Johnny's Runnin' of the Green (directed by the late Bill Keyoe) at Blue Cross Arena in 2007, 2011, 2012, 2013, 2015 through 2019. Rochester Running Company has directed the race since  2020. I ran 2 virtual races in 2020 and 2021 during COVID-19. I have run 3 races on the new course (but similar) course from the Mercantile on Main in 2022, 2023 and now 2024. So ... you can say that a 5 mile race around St Patrick's Day is what I do. I park in the same parking garage and walk to the venue. This year I got a sweatshirt because I signed up before 1/1/24 .... sweet!

Run: 1.0 mile, 9:24, 9:23 pace, 16 feet total ascent, 114/129 avg/max HR, 152/161 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 102.44 miles

Run: 5.09 miles, 41:41, 8:12 pace, 58 feet total ascent, 38F, 135/148 avg/max HR, 163/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 107.53 miles

It was 37F when I dressed for this race. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover. I started to doubt my clothing choice when I walked in the wind from the parking garage up S Clinton St to the race venue. I saw a lot of runners in tights and only a few in shorts! But ... there was nothing I could do now! The race conditions were 38F, 76%  RH, 13 mph WSW wind, wind chill 31F, cloudy.

I got out for a nice and easy warm up run to see how my left calf felt. I could tell that it would be a problem. I needed a drink of water so I ducked inside, found a water jug with a stack of paper cups and drank a couple of gulps and quickly got to the front near Wendy Abbot, the 8:30 pacer. And ... we were off! I got up an OK race pace. I could feel an ache in my left calf but I was in a race so I ignored it for the majority of the race. I stayed with the 8:30 pace group until just before the turnaround. I got a side-five from Ellen and Barb of Fleet Feet at mile 3. Then ... my left calf ache became worse ... I slowed a bit but it didn't get worse so I ran the best I could ... the digital time was well under 42 ... and done in 41:35 chip time! 

I headed inside and got my checked bag with my well earned and newest favorite Runnin' of the Green sweatshirt. I had 2 donuts to sate my belly and a small glass of beer to sate my thirst. I hung around and headed home.

I did pretty well. I was 425th out of 1575, 4th out of 38 in my M 65-69 age group. My splits were 8:14, 8:19, 8:12, 8:09, 8:05 and 7:51 over the last 0.09 mile.

I was beat the rest of the day. My left calf was not happy either.

Sunday, 3/3/2024 to Saturday, 3/9/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 25.45 miles.

I didn't bike this week.

I took 67,534 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1348 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/3//2024

8476 steps, 40/145 avg/max HR, 168.1 pounds, 22 floors climbed

Run: 5.45 miles, 46:28, 8:32 pace, 97 feet total ascent, 128/147 avg/max HR, 158/168 avg/max cadence, 45F, 93% RH, 5 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 60.22 miles

I puttered around for about 2 hours before I got out for my run. I thought about repeating my 10K run of yesterday. But ... I had a slight ache behind and below my left knee that didn't really slow me down but concerned me a bit. It wasn't enough to make cut my run to 4.45 but I did stretch it to 5.45 miles. I was amazed that my pace was so quick. My negative splits (!!!) were 8:54, 8:40, 8:39, 8:27, 8:19 and 7:44 over the last 0.45 mile.

Monday, 3/4/2024

7967 steps, 45/92 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 23:19, 1.65 miles, 10 feet total ascent, 79/88 avg/max HR, 116/130 avg/max cadence, 37F, 93% RH, 3 mph S wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 398.35 miles

My left calf below my knee felt a bit weird all day yesterday and this morning so I opted for a walk this morning. I knew that I could have run but I thought a walk would be wiser. It did loosen up after a half mile or so. My splits were 14:22 and 13:44 over the last 0.65 mile.

Tuesday, 3/5/2024

9012 steps 41/137 avg/max HR, 24 floors climbed

Run: 4.45 miles, 39:22, 8:50 pace, 77 feet total ascent, 125/139 avg/max HR, 157/163 avg/max 

cadence, 54F, 71% RH, 14 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 64.67 miles

It was warmer so I ran in shorts, my Brooks 1/4 zip long sleeve pullover. I set up a careful pace since I didn't know how my left calf felt. It didn't bother me but I spent the entire run waiting for it to bother me. My splits were 9:15, 8:41, 8:39, 8:55 and 8:32 over the last 0.45 mile.

Wednesday, 3/6/2024

11058 steps, 39/143 avg/max HR, 167.2 pounds, 12 floors climbed

Run: 4.55 miles, 39:41, 8:43 pace, 83 feet total ascent, 131/151 avg/max HR, 158/170 avg/max cadence, 48F, 93% RH, 7 mph N wind, wind chill 46F, light mist

Shoes: blue/yellow Brooks Glycerin GTS20 - 69.22 miles

It was still warm so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover again. There was any wind to speak of but a real light mist that didn't bother me. I set up my usual pace and pushed it a bit when everything felt OK. My splits were 9:01, 8:42, 8:47, 8:44 and 8:04 over the last 0.55 mile. 

Thursday, 3/7/2024

13708 steps, 42/138 avg/max HR, 167.3 pounds, 28 floors climbed

Run: 4.55 miles, 39:52, 8:46 pace, 75 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 13 mph NNE wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 73.77 miles

It was colder this morning so it was back to tights and the usual cold weather gear on my usual run on my usual "Out by the pier and around" route. The wind was brisk and chilly. It tried to hold me back at times but "I got it done". My splits were 9:00, 8:52, 8:55, 8:36 and 8:08 over the last 055 mile.

Friday, 3/8/2024

7155 steps, 40/99 avg/max HR, 168.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:37, 12:29 pace, 10 feet total ascent, 88/100 avg/max HR, 122 avg cadence, 30F, 80% RH, calm, clear

Shoes: blue/yellow Brooks Launch GTS8 - 400.0 miles

I really thought about a run this morning but I wanted to run long this weekend so I knew I needed a break with a walk. It was clear, calm and cold with frost on the windshields and ground this morning. I struck up a really brisk pace to try to warm up but never really did. Thank goodness it wasn't windy! My splits were 12:34 and 12:20 over the last 0.65 mile.

Saturday, 3/9/2024

10158 steps, 45/141 avg/max HR, 166.0 pounds, 33 floors climbed

Run: 6.55 miles, 57:13, 8:44 pace, 119 feet total ascent, 131/143 avg/max HR, 158 avg cadence, 45F, 70% RH, 20 mph S wind, wind chill 37F, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 80.32 miles

I was awake a bit after 6 AM and listened to the wind beat against the bedroom screens while I puttered around. But ... it was long run day so I knew what I had to do. I got up, went downstairs, weighed myself, set up the coffee, got dressed and got out there. It was windy and rainy but no matter ... a long run had to be earned. I set up a nice and easy run as I headed out on my "Out by the pier and to Dewey Ave" route. I could have cut it short at Mann Rd but I wanted a 10K. The wind was howling and it tried to push me back but I just slowed when I headed into it. The light rain did get me a bit damp by the time I got done with the run and my post-run stretches. My splits were 9:04, 8:45, 8:37, 8:34, 8:29, 9:02 and 8:31 over the last 0.55 mile.

Sunday, 2/25/2024 to Saturday, 3/2/2024

I walked twice this week, 3.30 miles.

I ran 6 times this week, 29.71 miles.

I didn't bike this week.

I took 55,586 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1341 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/25/2024

9381 steps, 40/138 avg/max HR, 167.1 pounds, 19 floors climbed

Run: 5.45 miles, 48:18, 8:51 pace, 72 feet total ascent, 126/142 avg/max HR, 157/170 avg/max cadence, 23F, 63% RH, 9 mph SSW wind, wind chill 14F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 30.51 miles

I decided to get a picture of all the ice icicles on the pier before they all melted later in the day

I got out for a nice run on my "Out on the pier and around" route. I set up my usual nice and easy pace like so man times before. The pier had just a smidge of ice that was easily avoided. My splits were 9:10, 8:55, 9:01, 8:50, 8:40 and 8:06 over the last 0.45 mile.

Monday, 2/26/2024

8079 steps, 44/140 avg/max HR, 167.4 pounds, 7 floors climbed

Run: 4.55 miles, 39:45, 8:44 pace, 73 feet total ascent, 127/143 avg/max HR, 159/170 avg/max cadence, 34F, 75% RH, 6 mph WSW wind wind chill 29F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 35.06 miles

I had an "all-nighter" last night ... I didn't get up to go pee. People over 60 know what I am talking about. Anyway ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. The full moon that hung in the western sky was not usual and was appreciated. My splits were 8:59, 8:49, 8:51, 8:40 and 8:02 over the last 0.55 mile.

February 1st

February 26

I have a Tracer360 and a Tracer2 pic .... guess which is which, wow!

Tuesday, 2/27/2024

11428 steps, 41/136 avg/max HR, 167.7 pounds, 17 floors climbed

Run: 5.45 miles, 48:59, 8:59 pace, 78 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 48F, 57% RH, 8 mph SSW wind, cloudy

Shoes; blue/yellow Brooks Glycerin GTS20 - 40.51 miles

It was warmer this morning so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover. My legs were tired but I wanted to get over 100 miles for the month. So ... I stuck up a really nice and easy pace on my "Out on the pier and around" route. I did break into a tiny walk break twice. My splits were 9:22, 8:54, 8:49, 9:14, 8:49 and 8:32 over the last 0.45 mile.

Wednesday, 2/28/2024

10591 steps, 42/146 avg/max HR, 169.3 pounds, 21 floors climbed

Walk: 1.65 miles, 21:28, 13:01 pace, 1 foot total ascent, 88/102 avg/max HR, 116/179 avg/max cadence, 55F, 77% RH, 12 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 395.05 miles

It was a bit warmer but windier. I needed a rest day from running so I took a brisk walk on my usual "Out to Ling Rd" route. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover like yesterday. The wind make me regret my clothing choice since I walked instead of ran. But ... I was stubborn so I sucked it up and got my walk in. My splits were 12:59 and 13:04 over the last 0.65 mile.

Run: 3.15 miles, 26:38, 8:27 pace, 41 feet total ascent, 129/153 avg/max HR, 156/168 avg/max cadence, 63F, 72% RH, 21 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 43.66 miles

I knew that my legs probably would regret it but I just had to get out at noon for a run in shorts and a short sleeve tech with no hat and no gloves on a windy 63F day on the end of February! I started slow and then kicked it up several notches! My negative splits were 8:59, 8:22, 8:13 and 7:06 over the last 0.15 mile. The last 3 were probably wind aided, lol!

The cold front came in as expected and dropped the temperature below freezing before nightfall. Our lights flickered around 6:30 PM and then went out for about 2 hours from 7:15 PM to 9:30 PM. It certainly got dark and quiet with just the whistling wind to listen to! I got a text from RG&E about the power being restored less than a minute after I posted on Facebook about the power outage and the heat (power) came back on while I brushed my teeth. I reset the clocks in the kitchen, started the dishwasher and went to bed!

Thursday, 2/29/2024

6810 steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 23:53, 14:29 pace, 18 feet total ascent, 80/98 avg/max HR, 120/138 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, light snow

Shoes: blue Brooks Launch GTS8 - 396.70 miles

It was 34F colder this morning and almost all sane people would have stayed in bed at 5:20 AM but after a bit of puttering, I got up, groaned about how cold it was, got dressed (in ALL my cold weather gear) and got out there. I still needed a rest day from running for my legs so I chose a walk on my usual "Out to Ling Rd" route. There was a dusting of snow that covered most of the grass so I chose a careful pace. There wasn't any ice under the sidewalk so I picked up the pace after a bit. My splits were 14:42 and 14:10 over the last 0.65 mile.

It's the end of February so it's stat time!

I took 8 walks in February for 13.55, 1.69 miles/walk and 14 walks for 23.06 miles, 1.65 miles/walk so far in 2024.

I took 24 runs for 105.79 miles (5th month in a row), 4.41 miles/run and 51 runs for 227.26 miles, 4.46 miles/so far in 2024.

I ran 2 races in February:

 2/3 Freezeroo #5, 8 miles, 1;06:09, 8:17 pace, 48th out of 137, 2nd out of 8 in my M 65-59 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy

 2/17 Freezeroo #6, 4.4 miles, 36:35, 8:22 pace, 42nd out of 105, 4th out of 7 in my M 65-69 age group, 4th out of 7 in the Series M 65-69 age group, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy

I snowshoed once in February for 2.05 miles and 2 showshoes for 4.1 miles so far in 2024.

I took 257,707 steps in February and 535,979 steps so far in 2024.

Friday, March 1, 2024

7661 steps, 40/132 avg/max HR, 170.5 pounds, 18 floors climbed

Run: 4.66 miles, 41:33, 8:55 pace, 71 feet total ascent, 124/136 avg/max HR, 158/170 avg/max cadence, 23F, 73% RH, 6 mph SW wind, wind chill 17F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 48.32 miles

It was in the low 20s this morning but it was a run morning so I did what I usually do ... get it done. I got up, prepped the coffee, got dressed and got out there. I struck up a careful pace. There were itty-bitty icy spots on the LOSP Trail and sidewalks. The boardwalk in the Ontario Beach Park was snow covered. I decided not to try the Secret Sidewalk. My legs still felt a bit tired but they did their job. My splits were 9:06, 8:44, 9:13, 8:44 and 8:45 over the last 0.66 mile.

Saturday, March 2, 2024

11017 steps, 40/141 avg/max HR, 168.8 pounds, 21 floors climbed

Run: 6.45 miles, 56:19, 8:44 pace, 127/143 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 7 mph S wind, wind chill 39F light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 54.77 miles

It was a damp and dreary morning but it was a run day so I did the usual ... I got out there and got it done. I wanted a longer run so I chose my "Out by the pier and to Dewey Ave" route. I set up a "get it done" pace and held it the entire way. My splits were 9:06, 8:51, 8:50. 8:40. 8:34, 8:35 and 8:08 over the last 0.45 mile

Sunday, 2/18/2024 to Saturday, 2/24/2024

I walked once this week, 1.65 miles.

I ran 5 times this week, 24.06 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 65,119 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1334 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/18/2024

8627 steps, 40/137 avg/max HR, 168.9 pounds, 20 floors climbed

Run: 5.15 miles, 45:54, 8:55 pace, 86 feet total ascent, 123/145 avg/max HR, 159/169 avg/max cadence, 23F, 63% RH, 18 mph SW wind, wind chill 10F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 5.15 miles

I finally got my newest pair of Brooks Glycerin GTS20 out for a run. My first pair lasted 674 miles! There was a smidge of new fallen snow and it was windy ... but it was a run day so I got out and ran. I checked the temp, put on the proper clothing, got out there and got it done. I didn't want to chance the sidewalks so I chose a new "Out to Dewey Ave and to Clematis St" route. I set up my usual nice and easy pace. I stayed on the road rather than chance any sidewalk so no Secret Sidewalk today. My splits were 9:20, 9:07, 8:41, 8:36, 8:44 and 9:26 over the last 0.15 mile. The potential of slipping and falling in the parking lot near my townhouse necessitated the last 9:26 pace ... I have done it before ... and it hurt.

Monday, 2/19/2024

6971 steps, 44/99 avg/max HR, 169.6 pounds, 9 floors climbed

Snowshoe: 2.05 miles, 38:53, 18:58 pace, 47 feet total ascent, 85/107 avg/max HR, 96/191 avg/max cadence, 19F, 67% RH, 5 mph NNW wind, clear

Shoes: blue Salomon SpeedCross 4 - 277.36 miles

It was cold and there was snow on the ground so I decided to give my snowshoes some love this morning. I put on enough clothing for almost all of the body ... but I forgot to put on my ski mittens. I was OK except for my hands. It was kind of pretty and certainly quiet. My splits were 19:37 and 18:17. I was inside and getting warm when I thought that I should have taken a snowshoe picture but I forgot.

Tuesday, 2/20/2024

11278 steps, 41/143 avg/max HR, 169.3 pounds, 10 floors climbed

Run: 4.55 miles, 39:51, 8:45 pace, 45 feet total ascent, 130/151 avg/max HR, 160/168 avg/max cadence, 18F, 73% RH, 3 mph SSW wind, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 9.7 miles

Yes ... it was clear and cold again! But ... it was a run day so I got up, got dressed, set the coffee up, got out there and got running. I set up a nice and easy pace. I kept to the road as much as possible. I tried the sidewalk near the pier and decided that the possibility of ice was too great so I went back to the road. My splits were 9:13, 8:43, 8:42, 8:38 and 8:13 over the last 0.55 mile. Negative splits ... yahoo!

Wednesday, 2/21/2024

11542 steps, 44/139 avg/max HR, 169.0 pounds, 18 floors climbed

Run: 4.46 miles, 38:56, 8:44 pace, 51 feet total ascent, 128/143 avg/max HR, 160/173 avg/max cadence, 27F, 74% RH, 3 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 14.16 miles

It was a bit warmer so I wore a bit less. It was another run so I did the usual ... I ran. I kept to the road again once I found that the sidewalks had spots of crusty ice. My splits were 9:04, 8:46, 8:41, 8:41 and 8:06 over the last 0.46 mile.

Thursday, 2/22/2024

7205 steps, 41/91 avg/max HR, 170.0 pounds, 6 floors climbed

Walk: 1.65 miles, 22:50, 13:51 pace, 21 feet total ascent, 78/93 avg/max HR, 120/136 avg/max cadence, 45F, 53% RH, 15 mph SW wind, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - 393.40 miles

I didn't sleep all that well. I could hear the wind outside plus I had a dream where I tried to put something important together and someone kept putting the parts I needed away. So ... I decided that my legs needed a rest and opted for a somewhat normal pace walk on my usual "Out to Ling Rd" route. It was warmer and windy. My splits were 14:03 and 13:32 over the last 0.65 mile.

Friday, 2/23/2024

7525 steps, 40/137 avg/max HR, 167.6 pounds, 12 floors climbed

Run: 4.45 miles, 38:43 estimated, 8:42 pace, 130/141 avg/max HR, 158/166 avg/max cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 18.61 miles

It was a bit cooler but still above freezing this morning. I got out for a run on my usual "Out by the pier and around". I pressed Start on my Venu when I started but not hard enough. I didn't notice until mile 1.4 so that's why my time is estimated. My splits on the run that my Venu captured was 8:41, 8:50 and 8:37. Oh well!

Saturday 2/24/2024

11971 steps, 39/136 avg/max HR, 167.6 pounds, 22 floors climbed

Run: 6.45 miles, 56:56, 8:49 pace, 120 feet total ascent, 125/139 avg/max HR, 159/169 avg/max cadence, 16F, 67% RH, 14 mph NNE wind, wind chill 1F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 25.06 miles

It was 20F colder than yesterday so I broke out my 40+ year old ski mittens and Craft wind briefs besides all my other really cold weather gear. So ... I set up a really nice and easy pace. I wanted a longer run so I headed out on my 10K route of "Out by the pier and to Dewey Ave" route. I think I warmed up about 1/2 way but my face got chilled everytime I turned into the wind. My splits were 9:07, 9:06, 8:56, 8:50, 8:35, 8:34 and 8:24 over the last 0.45 mile.

Sunday, 2/11/2024 to Saturday, 2/17/2024 - Freezeroo #6

I walked 3 times this week, 4.45 miles.

I ran 4 times this week, 19.73 miles.

I didn't bike this week.

I took 59,408 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1327 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/11/2024

13445 steps, 40/141 avg/max HR, 170.3 pounds, 25 floors climbed

Run: 6.45 miles, 54:58, 8:31 pace, 121 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 80% RH, 5 mph NNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS20 - 665.11 miles

It was back to wearing tights after 2 days of wearing shorts in February. I wanted a long run so I did my "Out by the pier and to Dewey Ave" which is just a bit more than a 10K. I started out nice and easy at first. I picked up the pace slowly and ended up with negative splits. 

Monday, 2/12/2024

7769 steps, 42/99 avg/max HR, 169.9 pounds, 8 floors climbed

Walk: 1.65 miles, 20:36, 12;29 pace, 19 feet total ascent, 94/104 avg/max HR, 124/200 avg/max cadence, 34F, 69% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 387.95 miles

I slept in until 7:30 AM since I was so keyed up from last night's Super Bowl (plus I watched Tracker) to fall asleep until 1 AM. Shh ... I got out for a brisk walk after I punched in at Ricoh. I mean brisk ... my splits were 12:20 and 12:44 over the last 0.65 mile. 

Tuesday, 2/13/2024

7924 steps, 42/134 avg/max HR, 170.0 pounds, 18 floors climbed

Run: 4.45 miles, 39:48, 8:56 pace, 65 feet total ascent, 124/137 avg/max HR, 159/170 avg/max cadence, 32F, 80% RH, calm, cloudy

Shoes: blue/orange Brooks Glycerin GTS20 - 669.56 miles

Yes ... I got out for my usual run on my usual "Out by the pier and around" route. But ... I just put in the motions at a slower pace than usual. But ... I still ran a negative split with: 9:06, 9:05, 9:02, 8:51 and 8:15 splits over the last 0.45 mile.

Wednesday, 2/14/2024

7808 steps, 40/126 avg/max HR, 168.9 pounds, 8 floors climbed

Run: 4.45 miles, 42:17 estimated, 9:30 pace estimated, 21F, 68% RH, 13 mph NW wind, wind chill 10F, cloudy

Shoes: blue/orange Brooks Glycerin GTS20 - 674.01 miles

It was colder so I wore a bit more. I have run in many winters now and I know what to wear for every condition ... no worries. I set up a slightly better than nice and easy pace. Then ... I developed a pain in my left calf (about 6 out of 10) between mile 1 and 2. I tried to run through it. Then ... my Garmin died. I went into a slower run/trot and a walk when it was needed. When I stopped I noticed that my new Tracer2 had died too. It's been a while since my last injury ... but I know it will pass with lots of walking and stretching.

Thursday, 2/15/2024

6680 steps, 41/109 avg/max HR, 169.5 pounds, 13 floors climbed

Walk: 2.15 miles, 26:58, 12:32 pace, 48 feet total ascent, 98/120 avg/max HR, 125/200 avg/max cadence, 19F, 86% RH, 5 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 390.10 miles.

My left calf was a bit achy so I opted for a brisk walk on my "Out to Beach Ave" route. I had to walk really fast to keep warm and it didn't really bother me at all. I did my usual stretches afterward even though my fingers were really cold. My splits were 12:41, 12:21 and 12:52 over the last 0.15 mile.

Friday, 2/16/2024

7063 steps, 41/90 avg/max HR, 170.1 pounds, 10 floors climbed

Walk: 1.65 miles, 22:01, 13:21 pace, 16 feet total ascent, 72/85 avg/max HR, 122/142 avg/max cadence, 28F, 69% RH, 17 mph W wind, wind chill 17F, light snow

Shoes: blue Brooks Launch GTS8 - 391.75 miles

Snow had fallen starting yesterday afternoon and started back up during the night. There was about 1/2 inch on the ground when I stepped outside for a walk on my usual "Out to Ling Rd" route. It was a bit warmer and a light snow was falling. I struck up my usual brisk pace. There was a teeny tiny bit of ice under the snow but no worries. I got out there and back inside before 7 AM. My splits were 13:11 and 13:37 over the last 0.65 mile.

Saturday, 2/17/2024

8719 steps, 40/144 avg/max HR, 168.9 pounds, 24 floors climbed

Run: 4.38 miles, 36:35, 8:22 pace, 131 feet total ascent, 136/148 avg/max HR, 159/171 avg/max cadence, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy

Shoes: blue Salamon SpeedCross 4 - 275.31 miles

Today's race was Freezeroo #6, a 2 loop 2.2 route course out at the "White House" at the north end of Holt Rd in Webster NY. This was my 7th time on this course and 2nd in the counter-clockwise direction. It had snowed overnight so there was about 3 to 4 inches of fluffy snow to brush off the Trax before I could even head out. I decided to take my Salomon SpeedCross 4 trail shoes. The roads were crappy so I just took my time mostly. I got to the race venue around 9:25 AM. I got my race bib. I talked with Andy Ciaio and Prem Kumar about the road conditions. I decided to change into my trail shoes just in case and stayed inside until just before the race start.

And ... we were off! I quickly got up to a nice race pace. Everyone decided to run in the road where it was bare pavement so that helped. I got up a nice race pace. I knew that I could run this distance so I just settled in and ran. I did start to feel a tightness in my left calf but it didn't become a pain so I kept running. 

And .. done in 36:36, 8:22 pace. I did OK. I was 42nd out of 105, overall results here. I was 4th out of 7 in my M 65-69 age group, age group results here. I was 4th in the series age group so I didn't win a age group award this year.

Sunday, 2/4/2024 to Saturday, 2/10/2024

I walked 3 times this week, 4.80 miles.

I ran 6 times this week, 25.66 miles.

I didn't bike this week.

I took 65,187 steps this week according to my Garmin Venu smartwatch.

My Venu 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1320 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/4/2024

8146 steps, 47/132 avg/max HR, 170.7 pounds, 27 floors climbed

Run: 4.70 miles, 42:05, 8:57 pace, 73 feet total ascent, 122/136 avg/max HR, 158/167 avg/max cadence, 25F, 80% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 637.70 miles

A sensible runner woul have walked today after a hard 8 mile race the day before. My thighs ached when I headed down stairs after all. But ... I was not a sensible runner ... I headed out for my usual run at a slighty slower pace on my usual :Out by the pier and around" route. Yes, it hurt a bit and my thighs screamed a bit when I went down stairs the rest of the day. My splits were 9:31, 9:12, 8:52, 8:49, 8:50 and 8:42 over the last 0.70 mile.

Monday, 2/5/2024

8:46 hours sleep, 8110 steps, 42/95 avg/max HR, 171.7 pounds, 13 floors climbed

Walk: 1.65 miles, 20:45, 12:34 pace, 15 feet total ascent, 92/104 avg/max HR, 129/202 avg/max cadence, 30F, 86% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 383.15 miles

My thighs were still sore so I decided to take them for a brisk walk. I don't think they appreciated it though, lol. I put on my new Noxgear Tracer2 vest. My splits were 12:29 and 12:41 over the last 0.65 mile.

Tuesday, 2/6/2024

9:00 hours sleep, 10661 steps, 41/134 avg/max HR, 171.1 pounds, 32 floors climbed

Run: 4.45 miles, 39:21, 8:51 pace, 67 feet total ascent, 122/137 avg/max HR, 160/171 avg/max cadence, 19F, 86% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 642.15 miles

It was clear, cold and frosty this morning. I saw Mars and the crescent moon hanging low in the eastern sky. My thighs were pretty much back to normal so I struck up a nice and easy pace on my usual "Out by the pier and around" route. I stopped by Bill Grey's at the Genesee River to take a picture but my camera took a really poor picture. I will fiddle with the settings (there is a Night setting). I will be getting another cell for the total solar eclipse in April for sure! Anyway ... my splits were a negative split: 9:11, 9:00, 8:48, 8:41 and 8:09 over the last 0.45 mile.

Walk: 1.5 miles, 19:03, 13 feet total ascent, 80/104 avg/max HR, 120 avg cadence, 30F, 69% RH, 7 mph NE wind, wind chill 24F, clear

Shoes: blue Brooks Launch GTS8 - 384.65 miles

I decided to get out for a brisk walk before supper to up my step count. My splits were 12:51 and 12:17 over the last 0.5 mile. Nice!

Wednesday, 2/7/2024

6:01 hours sleep, 11142 steps, 43/149 avg/max HR, 170.7 pounds, 18 floors climbed

Run: 4.46 miles, 38:57, 8:44 pace, 74 feet total ascent, 132/158 avg/max HR, 160/168 avg/max 

cadence, 23F, 86% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 646.61 miles

It was another clear, cold and frosty morning. It was also another run morning so I got up, dressed and out there. I struck up my usual nice and easy pace on my usual "Out by the pier and around" route. There was something about running and seeing my headlamp light up the frost on the ground. My splits were 9:02, 8:47, 8:48, 8:35 and 8:12 over the last 0.46 mile.

Thursday, 2/8/2024

6:48 hours sleep, 11357 steps, 41/138 avg/max HR, 171.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:08, 8:47 pace, 62 feet total ascent, 128/143 avg/max HR, 159/170 avg/max cadence, 28F, 86% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 651.06 miles

It was a bit warmer this morning ... clear, cold and not as frosty. I got up, dressed and out again for a run on my "Out by the pier and around" route. I think I could run this route blindfolded. I started a bit slow and a negative split ensued: 9:05, 8:50, 8:48, 8:37 and 8:22 over the last 0.45 mile. 

Friday, 2/9/2024

8:09 hours sleep, 8559 steps, 45/138 avg/max HR, 171.2 pounds, 17 floors climbed

Walk: 1.65 miles, 21:35, 13:04 pace, 18 feet total ascent, 87/98 avg/max HR, 122/197 avg/max cadence, 48F, 46% RH, 10 mph SSW wind, wind chill 44F, cloudy

Shoes: blue Brooks Launch GTS8 - 386.30 miles

My stomach felt off so I opted for a brisk walk this morning. My splits were 12:49 and 13:28 over the last 0.65 mile.

Run: 3.15 miles, 27:32, 8:44 pace, 60 feet total ascent, 126/139 avg/max HR, 156/165 avg/max 

cadence, 57F, 51% RH, 15 mph SSW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 654.21 miles

It was so nice outside that I simply had to lace up my running shoes and go out for a nice and easy 5K during lunch. Shorts and a long sleeve tech, baby! My splits were 8:48, 8:50, 8:42 and 7:55 over the last 0.15 mile.

Saturday, 2/10/2024

7:44 hours sleep, 7212 steps, 42/145 avg/max HR, 170.4 pounds, 20 floors climbed

Run: 4.45 miles, 37:56, 8:31 pace, 76 feet total ascent, 130/146 avg/max HR, 158/171 avg/max cadence, 52F, 76% RH, 9 mph SW wind, cloudy with a few sprinkles

Shoes: blue Brooks Glycerin GTS20 - 658.66 miles

I got out a nice and what ended up quick run on my usual "Out by the pier and around" route. I started out nice and easy. I must have sped up a bit because I ended up with a 8:31 pace. My splits were 8:50, 8:31, 8:27, 8:35 and 7:49 over the last 0.45 mile. Nice!

Sunday, 1/28/2024 to Saturday, 2/3/2024 - Freezeroo #5

I walked 2 times this week, 3.3 miles.

I ran 6 times this week, 27.90 miles.

I didn't bike this week.

I took 58,196 steps this week according to my Garmin Venu smartwatch.

My Venu 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1313 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/28/2024

8:41 hours sleep, 8475 steps, 44/138 avg/max HR, 170.5 pounds, 24 floors climbed

Run: 4.55 miles, 40:15, 8:50 pace, 84 feet total ascent, 129/142 avg/max HR, 158/170 avg/max cadence, 39F, 87% RH, 10 mph ENE wind, wind chill 33F, light rain

Shoes: blue Brooks Glycerin GTS20 - 610.65 miles

I felt a bit bloated when I woke up so I waited a bit before I got for a sluggish run on my usual "Out by the pier and around" route. It was sprinkling when I started and progressed to a light rain by the time I got done. Rain .... it's either been overcast or raining for the past 3 days! The wind tried to push me back when I ran into. I just slowed down a bit, ran onward and got it done. My splits were 9:04, 9:02, 8:53, 8:41 and 8:18 over the last 0.55 mile. I ran a negative split on a sluggish run ... I guess I wasn't so sluggish.

Monday, 1/29/2024

7:27 hours sleep, 6740 steps, 40/96 avg/max HR, 171.7 pounds, 8 floors climbed

Walk: 1.65 miles, 20:51, 12:37 pace, 10 feet total ascent, 86/102 avg/max HR, 129 avg cadence, 34F, 80% RH, 7 mph NW wind, wind chill 28F, a few snow flakes

Shoes: blue Brooks Launch GTS8 - 379.85 miles

I got out in the pre-dawn darkness for a brisk walk on my "Out to Ling Rd" route. I got my feet a bit wet when I splashed through some puddles on the Greenleaf Rd sidewalk. I avoided them on the way back. My splits were 12:36 and 12:39 over the last 0.65 mile.

Tuesday, 1/30/2024

6:29 hours sleep, 10830 steps, 44/133 avg/max HR, 172.9 1pounds, 17 floors climbed

Run: 4.45 miles, 39:02, 8:46 pace, 67 feet total ascent, 125/137 avg/max HR, 158/168 avg/max cadence, 30F, 86% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 615.10 miles

I woke up and wanted to go for a run but my plans got derailed for a bit when I stepped in some water on the kitchen floor. I wiped it up with paper towels. I got out and got running at my usual pace on my usual "Out by the pier and around" route. Then I found that the bottom left light tube on my Noxgear Tracker360 was broke. I still blinked on the right side though. Anyway ... I ran a negative split: 9:02, 8:47, 8:44, 8:44 and 8:17 over the last 0.45 mile.

My darling wife, Christine, called maintenance when she woke up. They were here and replaced a faulty pump in the dishwashher by 10 AM. Then I ordered a Noxgear Tracer2 using 2 coupons, 5FORYOU for $5 and SHIPMEFREE23 for $4.95 free shipping. 

Wednesday, 1/31/2024

7:20 hours sleep, 11491 steps, 43/135 avg/max HR, 171.8 pounds, 23 floors climbed

Run: 4.46 miles, 39:13, 8:48 pace, 62 feet total ascent, 127/138 avg/max HR, 159/168 avg/max cadence, 30F 86% RH, 3 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 619.56 miles

I decided to stay awake when I looked at the clock at 4:52 AM. I found no water on the kitchen floor this morning so I got out on time at 6 AM. I hit the road at my usual pace on my usual "Out by the pier and around" route. My splits were another negative split: 9:03, 8:54, 8:48, 8:48 and 8:08 over the last 0.46 mile.

It's the end of January so it's stat time!

I walked 6 times in January for 9.51 miles, 1.59 miles/walk.

I ran 27 times in January for 121.47 miles, 4.50 miles/run

I ran 2 races in January:

 1/1 Freezeroo #2 - 7.5 miles, 1:03:57, 8:28 pace, 80th out of 218, 5th out of 11 in my M 65-69 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy

 1/20 Freezeroo #4 - 4.88 miles, 40:53, 8:22 pace, 42nd out of 118, 4th out of 8 in my M 65-69 age group, 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes

I snowshoed once in January, 2.05 miles

I took 278,272 steps in January.

Thursday, 2/1/2024

6;42 hours sleep, 7431 steps, 43/136 avg/max HR, 172.0 pounds, 23 floors climbed

Run: 4.45 miles, 39:16, 8:49 pace, 66 feet total ascent, 123/141 avg/max HR, 160/173 avg/max cadence, 39F, 75% RH, 17 mph WSW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 624.01 miles

I felt very sluggish at the start of my usual run on my usual "Out by the pier and around" route. I just plodded along and really wanted to stop and walk or just turn around and go home. But ... I kept going ... I've done this route hundreds of times ... sped up a bit ... and started to feel better. It turned out to be an OK run. I really wanted to just go inside when I got done but streched like usual. My splits were 9:13, 8:55, 8:54, 8:41 and 7:53 over the last 0.45 mile.

Friday, 2/2/2024

9:11 hours sleep, 7697 steps, 42/107 avg/max HR, 173.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:30, 12:36 pace, 9 feet total ascent, 101/117 avg/max HR, 132/196 avg/max cadence, 37F, 87% RH, 14 mph NNE wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 381.50 miles

I got for a usual brisk walk on my usual "Out to Ling Rd" route. I almost always take a walk on the Friday morning before a race on Saturday morning. My splits were 12:24 and 12:30 over the last 0.65 mile.

Saturday, 2/3/2024

8:33 hours sleep, 14007 steps, 44/145 avg/max HR, 173.2 pounds, 21 floors climbed

Today's race was the Freezeroo #5, a 8 mile race out at Braddock Bay Park just 10 minutes away on the Parkway. It was a mild day for a Freezeroo #5 so I wore tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover and my Brooks beanie. The weather conditions were 30F, 74% RH, 5 mph NW wind and cloudy.

Run: 1.0 miles, 9:13, 9:12 pace, 26 feet total ascent, 114/124 avg/max HR, 152/185 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 625.01 miles

Run: 7.99 miles, 1:06:13, 8:17 pace, 64 feet total ascent, 136/146 avg/max HR, 161/168 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 632.00 miles

I met up with Andy and Laura Ciaio and talked a bit. I got out for a warm up run to get my legs warm and get used to the weather. My Garmin was at 30% so I was a bit concerned that it would die on a 8 mile race. Then ... we were off! I told myself to start out easy and I think I listened for once. I got into a nice race pace and the miles clicked off. I shut off my music at mile 4 to conserve its battery. I think I actually picked up my pace because I passed 3 or 4 runners. My thighs got a bit tight but I ignored them. Soon I made the turn back into the park with 0.5 mile to go. I could see the clock come up on 1:06 ... and done!

I was tired and hungry but took the time to stretch before I went inside to grab some cookies and sit down. I did pretty well. I finished in 1:06:09 officially. I was 48th out of 137, overall results here. I was 2nd out of 8 in my M 65-69 age group, age group results here. My splits were 8:19, 8:17, 8:18, 8:22, 8:20, 8:18, 8:19 and 8:05 over the last 0.99 mile.  I don't think I have had a race with such a consistent pace for 7 miles. All in all, a nice race with a nice pace.

Sunday, 1/21/2024 to Saturday, 1/27/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.40 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 70,885 steps this week according to my Garmin Venu smartwatch.

My Venu 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1306 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/21/2024

10:25 hours sleep, 11170 steps, 43/139 avg/max HR, 171.3 pounds, 33 floors climbed

Run: 4.45 miles, 39:03, 8:46 pace, 61 feet total ascent, 129/142 avg/max HR, 158/168 avg/max cadence, 18F, 73% RH, 10 mph WNW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 580.15 miles

I got out for a run and decided to stick to the plowed shoulders on Greenleaf Rd and Beach Ave. I set up the usual nice and easy pace. The sidewalk was plowed in the Ontario Beach Park so I took it all the way to the Genesee River. My splits were 9:05, 8:41, 8:53, 8:43 and 8:11 over the last 0.45 mile.

Snowshoe: 2.05 miles, 33:15, 16:14 pace, 38 feet total ascent, 108/119 avg/max HR, 111 avg cadence, 27F, 54% RH 14 mph W wind, wind chill 16F, cloudy

Shoes: blue Salomon SpeedCross 4 - 270.93 miles

The 4 to 6 inches of snow outside whispered to me ... "snowshoe on me .. " and who was I to argue? So ... I went out and got it done. I decided to push the pace up to a slow trot when I could just to get it done faster (and keep warm). My splits were 16:30 and 15:52. 

Josh's first TD

Well ... I watched the Chiefs - Bills game held at Highmark Stadium in Buffalo. It was a hard fought game. Josh had 2 rushing TDs and 1 passing TDs. There were numerous dropped passes and some really dubious coaching decisions in the 4th quarter which cost the Bills. The Chiefs won 27-24 and advanced to their 6th(!!!) consecutive AFC Final game. F$#@!

Monday, 1/22/2024

7:14 hours sleep, 11338 steps, 43/132 avg/max HR, 171.7 pounds, 17 floors climbed

Run: 4.45 miles, 40:07, 9:01 pace, 62 feet total ascent, 122/134 avg/max HR, 159/169 avg/max cadence, 18F, 73% RH, 10 mph SSW wind, wind chill 7F, clear

Shoes: blue Brooks Glycerin GTS20 - 584.60 miles

I thought about a walk instead of a run this morning but I had only ran 2 days in a row so I ran. I struck up a really nice and easy pace on my new "Out to the Genesee River" route ... and got it done. Just a dogleg out and back. It was clear out and I could see some light in the east from sunrise at 7:37 AM. My splits were 9:07, 8:59, 9:08, 8:56 and 8:43 over the last 0.45 mile.

Tuesday, 1/23/2024

7:20 hours sleep, 855 steps, 41/138 avg/max HR, 170.8 pounds, 20 floors climbed

Run: 4.15 miles, 35:59, 8:40 pace, 95 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes; blue Glycerin GTS20 - 588.75 miles

It was 26F at 5:20 AM according to Alexa so I didn't wear as much (no balaclava or shorts and just a short sleeve tech under my Brooks 1/4 zip long sleeve pullover). I struck up a nice and easy pace on my "Out to Dewey Ave" route. I didn't see any ice so I stretched out a bit and pushed my pace. My splits were 8:56, 8:56, 8:26, 8:27 and 7:57 over the last 0.15 mile.

Wednesday, 1/24/2024

7:28 hours sleep, 8515 steps, 41/86 avg/max HR, 170.6 pounds, 6 floors climbed

Walk: 1.65 miles, 27:33, 16:43 pace, 20 feet total ascent, 79/96 avg/max HR, 106 avg cadence, 37F, 93% RH,  mph SW wind, cloudy with a few sprinkles

Shoes: blue Brook Launch GTS8 - 378.20 miles

It looked like it had rained outside overnight ... but there was lots of black ice underneath. I was out a bit late and chose a walk on my "Out to Ling Rd" route. A good thing too ... I would have fallen if I had run. I should have turned around and put on my Salomon SpeedCross 4 trai shoes but I made due with my Brooks Launch GTS8 shoes. There wasn't much traction so I was constantly scanning for ice and felt my feet slip often. I almost bit it once about 1/10 mile away from my door but I stayed upright. My splits were 16:50 and 16:30 over the last 0.65 mile.

Thursday, 1/25/2024

7;50 hours sleep, 9869 steps, avg/max HR, 169.3 pounds, 18 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 65 feet total ascent, 126/140 avg/max HR, 159/168 avg/max cadence, 36F, 93% RH, 5 mph N wind, fine mist

Shoes: blue Brooks Glycerin GTS20 - 593.20 miles

It had rained or misted all yesterday afternoon, evening and all night so 95% of the ice was gone. I got out like usual at my usual nice and easy pace on my usual "Out by the pier and around" route. I saw mist in my headlamp as I ran. There was just a smidge of ice and I easily avoided it. My splits were 9:08, 8:58, 9:00, 8:47 and 8:17 over the last 0.45 mile.

Friday, 1/26/2024

6:49 hours sleep, 8764 steps, 44/141 avg/max HR, 169.2 pounds, 23 floors climbed

Run: 5.45 miles, 46:26, 8:31 pace, 94 feet total ascent, 133/143 avg/max HR, 159/168 avg/max cadence, 37F, 93% RH, 9 mph N wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 598.65 miles

I didn't have to motivation to get out when Alexa woke me at 5:20 AM. So ... I clocked out of Ricoh for lunch and got out for a quick run on my "Out by the pier and to Mann Rd" route. It's a slighter longer route and got me just over 100 miles for the month. That's 4 months in a row with over 100 miles! Woohoo! I pushed the pace a bit since I had to get back in 50 minutes. My splits were 8:36, 8:31, 8:37, 8:31, 8:28 and 8:13 over the last 0.45 mile.

Saturday, 1/27/2024

10:51 hours sleep, 12673 steps, 42/137 avg/max HR, 168.4 pounds, 25 floors climbed

Run: 7.45, 1:04:46, 8:41 pace, 121 feet total ascent, 129/140 avg/max HR, 158/169 avg/max cadence, 37F, 93% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 606.10 miles

Well ... longer runs don't get done by themselves. So ... I went out and got it done! I set up a nice and eaay pace and for the most point held up. I thought my pace was more towards 9:00 so I was surprised when I saw 8:41. It was beautiful day for running .... high 30s, overcast and calm. My splits were 9:09, 8:19, 8:59, 8:37, 8:31, 8:43, 8:39 and 8:24 over the last 0.45 mile.

Sunday, 1/14/2024 to Saturday, 1/20/2024 - Freezeroo #4

I walked 1 times this week, 1.66 miles.

I ran 7 times this week, 25.03 miles.

I didn't bike this week.

I took 49,825 steps this week according to my Garmin Venu smartwatch.

My Venu 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1299 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/14/2024

9:58 hours sleep, 7658 steps, 43/138 avg/max HR, 167.2 pounds, 18 floors climbed

Run: 4.45 miles, 41:10, 9:15 pace, 65 feet total ascent, 128/141 avg/max HR, 156/166 avg/max cadence, 25F, 80% RH, 24 mph W wind, wind chill 10F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 268.88 miles

I got out for a run on my usual "Out by the pier and around" route. It was cold and windy so I bundled up. I have all the cold weather gear that I need so I put it on. It looked icy so I switched to my Salomon SpeedCross 4 trail shoes and I was glad I did. The LOSP Trail and the Secret Sidewalk had ice underneath a dusting of snow and were slippery. I ended up taking running with very short strides. I could still feel my feet slip a wee bit with some strides. I ended up treating every dusting of snow as having ice under it. I sped up a bit when I got the Greenleaf Rd except on the snow covered shoulders. I stayed upright ... a good thing. My splits were 9:46, 9:03, 9:17, 9:12 and 8:34 over the last 0.45 mile.

Monday, 1/15/2024

9:24 hours sleep, 7327 steps, 43/140 avg/max HR, 169.1 pounds, 19 floors climbed

Run: 4.65 miles, 40:21, 8:40 pace, 59 feet total ascent, 129/146 avg/max HR, 159/171 avg/max cadence, 10F, 67% RH, 9 mph SW wind, wind chill 1F, sunny

Shoes: blue Brooks Glycerin GTS20 - 559.77 miles

I had off from Ricoh on MLK Jr day since L3Harris had it off. I have to use a Floating Holiday since Ricoh doesn't have it off. I slept in until after 7:30 AM ... it felt a bit nice. But ... runs don't get done by themselves ... so I got up, set the coffee up, got dressed,  and got out there. It was cold but not as windy as yesterday. I put on most of my winter weather gear just like yesterday. I had on my Brooks Glycerin GTS20 shoes so I stuck to the road for the most part. I avoided the LOSP Trail and the Secret Sidewalk but I did take the boardwalk in the Ontario Beach Park (just a bit of snow and a bit of ice). I hiked up the pace a bit since I was on the road. My splits were 8:57, 8:37, 8:46, 8:36 and 8:17 over the last 0.65 mile.

The Sunday home between the Steelers and Bills was postponed due to blizzard-like conditions on Saturday night and Sunday until Monday afternoon at 4:30 PM. The Bills offered $20/hour for help shovelling out Highmark Stadium. Some fans still had to shovel out their seats. But ... no matter. The Bills whomped the Steelers. It was 14-0 after the first quarter, 21-0 after a Josh 52 yard TD run, 21-7 at halftime, 21-10, 24-10, 24-17 and then 31-17 for the final. It did get a bit tense when the Steelers got to within a TD. The Kansas City Chiefs (and Taylor Swift) are coming to town next Sunday night!

Tuesday, 1/16/2024

7:03 hours sleep, 12052 steps, 42/136 avg/max HR, 170.4 pounds, 18 floors climbed

Run: 4.25 miles, 36:59, 8:42 pace, 87 feet total ascent, 128/139 avg/max HR, 161/167 avg/max cadence, 19F, 57% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 564.02 miles

I was back to work today so it was back to an Alexa wakeup alarm at 5:20 AM. I got out a bit late since I had to give a bit of charge to my cell. It was a bit warmer and calm so I was a bit overdressed. I set up a nice and easy pace. I felt a bit off and sluggish as I ran my "Out to Dewey Ave" route. I wanted to keep to the road. My pace and splits were faster than what I expected: 8:46, 8:44, 8:39, 8:43 and 8:27 over the last 0.25 mile.

Wednesday, 1/17/2024

7:41 hours sleep, 3621 steps, 42/142 avg/max HR, 170.7 pounds, 4 floors climbed

Run: 3.15 miles, 9:01 pace, 26 feet total ascent, 126/146 avg/max HR, 159/167 avg/max cadence, 9F, 72% RH, 10 mph W wind, wind chill -5F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 567.17 shoes

It was 9F and today would have been a walk day after 4 running days. But it was too damn cold to walk so I ran. I thought about heading out to Dewey Ave but I turned around at Mann Rd. My music died when I turned back onto Greenleaf Rd. I couldn't figure out why until I saw that my Garmin Venu (the source of my music) had died. Oh, well ... I continued running home. Brr!

Thursday, 1/18/2024

7:35 hours sleep, 9371 steps, 42/132 avg/max HR, 171.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 73 feet total ascent, 123/134 avg/max HR, 157/168 avg/max cadence, 19F, 73% RH, 12 mph WSW wind, wind chill 8F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 570.32 miles

It was 19F this morning ... it was warmer but I still wore the same gear as yesterday except for the GRTC neck gaiter. My Garmin Venu was fully charged so it tracked me the whole way. I struck up the usual nice and easy pace. It was my sixth run day in a row so I stuck to a 5K on my "Out to Mann Rd" route. My splits were 9:12, 8:52, 8:53 and 7:56 over the last 0.15 mile.

Friday, 1/19/2024

7:25 hours sleep, 5211 steps, 42/101 avg/max HR, 171.5 pounds, 7 floors climbed

Walk: 1.66 miles, 23:39, 14:14 pace, 19 feet total ascent, 89/109 avg/max HR, 95/137 avg/max cadence, 23F, 86% RH, calm, light snow

Shoes: blue Brooks Launch GTS8 - 376.55 miles

Well ... it's the day before another Freezeroo tomorrow morning so it was a walk day. I don't think that this Freezeroo will be canceled like last week. There was about an inch of light fluffy snow waiting for me when I stepped outside. I struck up my usual brisk walking pace and slipped a bit so I shortened my stride. The light snow in my headlamp was pretty but I really couldn't look up too much since I was trying to stay on my feet ... I did. My splits were 14:17 and 14:08 over the last 0.66 mile.

Saturday, 1/20/2024

6:51 hours sleep, 4585 steps, 44/138 avg/max HR, 0 (?) floors climbed

Today's race was Freezeroo #4 out in Victor NY. The drive is a good 40 minutes in good weather. It had snowed another 2 to 3 inches overnight up near Lake Ontario. A SUV was off the road about 200 feet from where I turned onto Greenleaf Rd as I exited our apartment complex ... not a good omen. I drove carefully. The roads got better the farther away I got from Lake Ontario. I got to Victor Municipal Park around 9:15 AM so I had plenty of time to get ready. The weather conditions were 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes.

Run: 0.5 mile, 4:50, 9:36 pace, 30 feet total ascent, 114/127 avg/max HR, 153/161 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 570.82 miles

Run: 4.88 miles, 40:53, 8:22 pace (from official results)

Shoes: blue Brooks Glycerin GTS20 - 575.70 miles

I got out for a little 0.5 mile warm up run about 10 minutes before the race. And .... we were off! The road inside the park was a bit slick so I ran carefully. The shoulders on the roads outside the park were mostly slushy so I ran in the road. My Garmin Venu had 27% when I started and died at mile 1.89. I think it doesn't like the cold. I ran within myself ... not too slow and not too fast ... steady. The wind was nice when it was at my back but sucked when it was in my face. Finally ... I could see the finish. And .... done in 40:53. I got the mileage from Amy Ward who had 4.88 miles. I was a bit tired so I sat down for a while before I had a piece of pizza, 3 cookies and a quarter of a bagel. The roads were a lot better on the way back.

No Strava route or Relive video so a finish line selfie will have to do!

I did OK. I finished 42nd out of 118, overall results here. I finished 4th out of 8 in my M 65-69 age group, age group results here.