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

I walked 4 times this week, 7.91 miles.

I ran x times this week, x miles.

I took x steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

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

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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

Sunday, 11/16/2025

steps, resting/max HR, pounds, floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 137.98 miles

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

Monday, 11/17/2025

steps, resting/max HR, pounds, floors climbed

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

Shoes: blue/green Brooks Glycerin GTS20 - 655.09 miles

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

Tuesday, 11/18/2025

steps, resting/max HR, pounds, floors climbed

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 625.78 miles

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

Wednesday, 11/19/2025

steps, resting/max HR, pounds, floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 140:04 miles

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

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

I walked once this week, 1.75 miles.

I ran 6 times this week, 21.51 miles.

I took 57,960 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

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

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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

Sunday, 11/9/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 119.18 miles

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

Monday, 11/10/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 122.33 miles

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

Tuesday, 11/11/2025

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

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 623.68 miles

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

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

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

Wednesday, 11/12/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 125.48 miles

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

Thursday, 11/13/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 128.63 miles

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

Friday, 11/14/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 131.78 miles

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

Saturday, 11/15/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 136.23 miles

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

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

I walked twice this week, 3.50 miles.

I ran 5 times this week, 18.46 miles.

I took 46.795 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

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

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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

Sunday, 11/2/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 98.96 miles

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

Monday, 11/3/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 653.09 miles

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

Tuesday, 11/4/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 102.11 miles

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

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

Wednesday, 11/5/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 106.57 miles

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

Thursday, 11/6/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 108.32 miles

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

Friday, 11/7/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 111.47 miles

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

Saturday, 11/8/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 114.72 miles

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

Sunday, 10/26/2025 to Saturday, 11/1/2025

I walked once this week, 1.85 miles.

I ran 6 times this week, 21.51 miles.

I took 51,671 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

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

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1950 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/26/2025

7763 steps, 44/142 resting/max HR, pounds, 15 floors climbed

Run: 4.46 miles, 38:43, 8:41 pace, 133/146 avg/max HR, 156/165 avg/max cadence, 43F, 87% RH, 6 mph NW wind, wind chill 40F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 77.16 miles

I got out for a bit longer run on my "Out by the pier and around" route. I made it without stopping ... yay! My splits were 8:45, 8:39, 8:49, 8:45 and 8:11 over the last 0.46 mile.

Monday, 10/27/2025

7944 steps, 42/145 resting/max HR, pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:31 pace, 134/146 avg/max HR, 156/163 avg/max cadence, 45F, 70% RH, 10 mph ENE wind, wind chill 40F, clear

Shoes: white Brooks Glycerin GTS21 - 80.31 miles

I slept in a bit too much so I couldn't get out before work. Then work ... was work. I couldn't get out until 6 PM which is just before sunset. So ... I pushed it a bit on my "Out to Dewey Ave" route to get back before it got a bit too dark for running without my Noxgear Tracer2 vest. My splits were 8:27, 8:37, 8:38 and 8:10 over the last 0.15 mile.

Tuesday, 10/28/2025

6910 steps, 42/145 resting/max HR, pounds, 13 floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 132/148 avg/max HR, 158/166 avg/max cadence, 28F, 93% RH, calm, clear

Shoes: white Brooks Glycerin GTS21 - 83.46 miles

I got my ass out of bed and got out a nice run on my usual "Out to Dewey Ave" route. Yes ... it was dark. Yes ... I was the only one out there. My splits were 8:44, 8:48, 8:40 and 8:34 over the last 0.15 mile.

Wednesday, 10/29/2025

9196 steps, 44/144 resting/max HR, pounds, 11 floors climbed

Run: 3.15 miles, 26:57, 8:33 pace, 136/148 avg/max HR, 155/163 avg/max cadence, 48F, 66% RH, 7 mph SE wind, wind chill 46F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 86.61 miles

I slept in so I didn't get out until just before lunch. I ran my usual "Out to Dewey Ave" at a nice and easy pace that turned out to be on the quick side. My splits were 8:34, 8:25, 8:42 and 8:12 over the last 0.15 mile.

Thursday, 10/30/2025

5277 steps, 43/106 resting/max HR, pounds, 8 floors climbed

Walk: 1.85 miles, 23:44, 12:49 pace, 94/113 avg/max HR, 117/193 avg/max cadence, 43F, 100% RH, 9 mph ESE wind, wind chill 38F, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 621.93 miles

I slept in a bit and got out around 8:30 AM. It wasn't raining as hard by then. It was a walk day after 4 run days. I wore my old CW-X tights, shorts, a long sleeve tech, a running jacket, light running gloves and my Brooks beanie ... so ... I was able to chuckle at the weather. My splits were 12:45 and 12:55 over the last 0.85 mile.

Friday, 10/31/2025

6783 steps, 42/140 resting/max HR, pounds, 11 floors climbed

Run: 3.15 miles, 27:22, 8:41 pace, 133/145 avg/max HR, 157/198 avg/max cadence, 43F, 87% RH, 17 mph W wind, wind chill 35F, overcast

Shoes: white Brooks Glycerin GTS21 - 89.76 miles

I slept in a bit but I still got out and back just before 8 AM. I ran my usual "Out to Dewey Ave" route because it's a simple on and back plus it keeps me off of Greenleaf Rd. It gets a bit busy around 8 AM with everyone rushing off to work. My splits were 8:43, 8:45, 8:39 and 8:08 over the last 0.15 mile.

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

I took 11 walks in October for 18.60 miles, 1.69 miles/walk and 144 walks so far in 2025 for 236.30 miles, 1.64 miles/walk.

I took 20 runs in October for 69.24 miles, 3.46 miles/run and 176 runs so far in 2025 for 602 miles, 3.42 miles run.

I didn't run any race in October (sadly) and have run 15 races so far in 2025.

I took 216,478 steps in October and 2,232,255 steps so far in 2025.

Saturday, 11/1/2025

7798 steps, 42/139 resting/max HR, pounds, 19 floors climbed

Run: 4.45 miles, 38:42, 8:41 pace, 127/142 avg/max HR, 156/165 avg/max cadence, 43F, 81% RH, 9 mph W wind, wind chill 38F, cloudy

Shoes: white Brooks Glycerin GTS21 - 94.21 miles

This skeleton on the Secret Sidewalk was trying to ride home ...

Yes, it was raining ... so ... I waited a bit until it wasn't raining as hard. I got out a run on my "Out by the pier and around" route. It had stopped raining and the sun had come out for a bit by the time I got done. I stopped a few seconds to give encouragement to a guy hauling in a foot long fish at the marina by Bill Gray's, took a picture at the Secret Sidewalk (both untimed) and a walk break on the bottom of Greenleaf Rd. I still had a 8:41 pace. My splits were 8:39, 8:39, 8:49, 8:56 and 8:05 over the last 0.45 mile.

Sunday, 10/19/2025 to Saturday, 10/25/2025 - Scare Brain Cancer Away 5K (DNS)

I walked 3 times this week, 5.25 miles.

I ran 4 times this week, 12.61 miles.

I took 49,430 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 68-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1943 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/19/2025

6744 steps, 42/142 resting/max HR, 176.4/175.3 pounds, 18 floors climbed

Run: 3.15 miles, 28:39, 9:05 pace, 129/144 avg/max HR, 151/163 avg/max cadence, 70F, 53% RH, 20 mph S wind, cloudy

Shoes: white Brooks Glycerin GTS21 63.24 - miles

I got out at 11:30 AM run after I watched a bit of TV. I thought about heading out on my "Out by the pier and around" route but my thighs felt like a knife was stabbing both of them. So ... I turned right onto River St and cut my run short to a "Out to Stutson St Overlook" route. I just felt a bit sluggish ... maybe it was the heat. 70F was about 20F warmer than the past several days. Anyway ... my splits were 9:09, 9:27, 8:46 and 8:32 over the last 0.15 mile.

Monday, 10/20/2025

8787 steps, 44/108 resting/max HR, 176.5/176.2 pounds, 15 floors climbed

Walk: 1.75 miles, 22:10, 12:40 pace, 94/107 avg/max HR, 132/201 avg/max cadence, 55F, 94F, 8 mph SW wind, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 647.84 miles.

I got early for a very brisk walk on my usual "Out to Ling Rd" route. Why a very brisk pace? Well ... it was dark with a fine mist falling so I put on shorts, a long sleeve tech, lit up my Noxgear Tracer2 and set forth into the darkness. I had to get out, get it done and get to work at Ricoh since there was a jam in a printer at B601. Yes ... I'm 68 and still working for a living.

Tuesday, 10/21/2025

5663 steps, 42/154 resting/max HR, 177.1 pounds, 13 floors climbed

Run: 3.15 miles, 27:33, 8:44 pace, 132/163 avg/max HR, 155/215 avg/max cadence, 52F, 66% RH, 9 mph S wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 66.39 miles

Lots of work stuff was jumping through my head so I just up and decided that I need to take a break. So ... I got up off the couch, put the 2 laptops aside, got dressed and got outside. I headed out at my usual nice and easy pace on my usual "Out to Dewey Ave" route. This route is good for just the simplicity of an out and back with no traffic to contend with ... just me, the trees, 2 bicyclists and the Lake Ontario State Parkway traffic noise. Boom ... and done. My splits were 8:59, 8:40, 8:39 and 7:58 over the last 0.15 mile.

Wednesday, 10/22/2025

9864 steps, 42/140 resting/max HR, 16 floors climbed

Run: 3.16 miles, 27:43, 8:47 pace, 130/147 avg/max HR, 156/167 avg/max cadence, 46F, 87% RH, 7 mph SW wind, light rain

Shoes: white Brooks Glycerin GTS21 - 69.55 miles

Well ... I woke up at 5:09 AM ... and then at 5:50 AM. So ... I was awake ... I needed to run ... so I got up, set up the coffee, weighed myself, got dressed and got outside. It was chilly, a bit windy and there was a light rain. So ... I stepped back inside and put on a short sleeve tech over my long sleeve tech, a hat and light running gloves. I headed out on my "Out to the Secret Sidewalk" route. I was a bit apprehensive about the traffic but everyone saw me. Lake Ontario was calm. My splits were 8:43, 8:56, 8:46 and 8:10 in the last 0.16 mile.

Thursday, 10/23/2025

5204 steps, 45/152 resting/max HR, 6 floors climbed

Run: 3.15 miles, 27:09, 8:37 pace, 137/154 avg/max HR, 154/167 avg/max cadence, 52F, 76% RH, 13 mph W wind, overcast

Shoes: white Brooks Glycerin GTS21 - 72.70 miles

I was awake at 5:18 AM but didn't get out until during lunch. But ... I did get out for a quick 5K on my "Out to Dewey Ave" route. It felt good. My splits were 8:44, 8:41, 8:32 and 7:54 over the last 0.15 mile.

Friday, 10/24/2025

8226 steps, 42/99 resting/max HR, 6 floors climbed

Walk: 1.75 miles, 22:23, 12:47 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 43F, 87% RH, 8 mph WSW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

I got out with just enough time to get out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:40 and 12:56 over the last 0.75 mile.

Saturday, 10/25/2025

4942 steps, 41/103 resting/max HR, 6 floors climbed

Walk: 1.75 mile, 22:07, 12:39 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 48F, 76% RH, 12 mph NW wind, cloudyShoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

Yes ... today was the Scare Brain Cancer Away 5K ... and I Did Not Start (DNS). Why??? Well ... I had an absolutely horrible night trying to sleep. I must have gotten up to go pee during the night 10 times! The night before was 0! When I tried to go to sleep ... I don't remember going to sleep ... I must have slept but I wasn't sure. I had obligations and just couldn't see getting up ... getting to a race at 8 AM ... racing at 9 AM ... getting home ... showering and getting back out by noon ... out to Victor by 1 PM to rent a U-Haul so I could take the old bedding of my oldest son out to Alpoc. I was tired and I did not want to have a lapse of energy while I was driving that would endanger me or my oldest son, Michael. I felt bad about it ... ten years ago I would have just raced ... but now ... I didn't ... I felt bad. But ... I stayed home from a race that I do like ... the Scare Brain Cancer Away 5K out in East Rochester. But I went and did my obligations with my oldest son, Michael ... and then got out for a brisk walk on my "Out to Ling Rd" walk. My splits were 12:36 and 12:43 over the last 0.75 mile. Life happens ... and you deal with it.

Sunday, 10/12/2025 to Saturday, 10/18/2025

I walked 3 times this week, 5.85 miles.

I ran 4 times this week, 15.01 miles.

I took 47,653 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 68-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1936 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/12/2025

6633 steps, 42/144 resting/max HR, 177.6 pounds, 13 floors climbed

Run: 3.15 miles, 27:13, 8:38 pace, 131/148 avg/max HR, 157/165 avg/max cadence, 59F, 82% RH, 6 mph ESE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 46.48 miles

I slept in until around 8 AM and lazed around for a while before I got out for a nice run on my "Out to Dewey Ave" route. I set up my usual nice and easy pace ... like usual. It was a nice and sunny day for a nice run. My splits were 8:41, 8:35, 8:44 and 8:11 over the last 0.15 mile.

Monday, 10/13/2025

8772 steps, 49/144 resting/max HR, 179.5/178.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:38, 8:46 pace, 133/149 avg/max HR, 157/163 avg/max cadence, 55F, 72% RH, 12 mph ESE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 49.63 miles

I woke up at 5:01 AM ... and knew I wouldn't be able to get back to sleep. So ... I just lazed a bit ... got up ... set the coffee up ... got dressed ... and got outside. It was still dark so I lit up my Noxgear and its headlight ... and set out at a nice and easy pace. I ran my "Out to Dewey Ave". I needed the headlight underneath the trees. There was no one out yet ... just me ... and the traffic on the adjacent Lakeshore Parkway. Just out and back ... my splits were 8:45, 8:49, 8:46 and 8:39 over the last 0.15 mile.

Tuesday, 10/14/2025

6553 steps, 48/127 resting/max HR, 179.4/179.1 pounds, 6 floors climbed

Walk: 1.85 mile, 24:52, 13:26 pace, 110/135 avg/max HR, 119 avg cadence, 57F, 88% RH, 8 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 643.84 miles

I didn't feel so well in the morning so I bided my time until I felt better. But ... I did get out for what turned out to be a brisk walk on my "Out to Ling Rd" route. My splits were 13:47 and 13:02 over the last 0.85 mile.

Wednesday, 10/15/2025

6226 steps, 43/95 resting/max HR, 6 floors climbed

Walk: 2.25 miles, 30:04, 13:22 pace, 86/101 avg/max HR, 124 avg cadence, 55F, 47% RH, 12 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 646.19 miles

I slept in so I didn't have any time to get out for either a walk or run before 8 AM. I snuck out (shh ...) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me for Ricoh printer assistance ... I just outside the building! Anyway ... I did 2 loops. My splits were 13:04, 13:38 and 13:31 over the last 0.25 mile.

Thursday, 10/16/2025

7503 steps, 42/133 resting/max HR, 180.5/179.9 pounds, 13 floors climbed

Run: 3.15 miles, 28:40, 9:05 pace, 127/138 avg/max HR, 153/164 avg/max cadence, 34F, 86% RH, 3 mph W wind, clear

Shoes: white Brooks Glycerin GTS21 - 52.78 miles

I woke up around 5:40 AM and got out just before 7 AM for a somewhat OK run on my "Out to the Secret Sidewalk" route. I just felt a bit off ... my throat was dry and I just didn't have as much energy as I expected. I think I need to get more sleep. I took a few walk breaks on way back. My splits were 9:12, 9:22, 8:48 and 8:31 over the last 0.15 mile.

I had my annual physical with Dr Lavender. I showed him my right knee. He thinks that my thigh muscle burst out of its sheath (there are a lot of $10 words but that is kind of what he said). I got my flue and latest COVID-19 shot. Then I went across the hall and got my blood drawn for Lipid, Blood Gas, TSH and Vitamin D.

 

Friday, 10/17/2025

3452 steps, 45/93 resting/max HR, 179.7.179.5 pounds, 8 floors climbed

Walk: 1.75 miles, 23:29, 13:25 pace, 80/94 avg/max HR, 118/129 avg/max cadence, 50F, 71% RH, 6 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 54.53 miles

I went to bed early and slept in until 7:30 AM. I decided that a solid 8 hours of sleep was needed. My shoulders ached a bit from my 2 shots. I felt down and tired all day ... but I managed to drag myself out before lunch for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:23 and 13:28 over the last 0.75 mile.

Saturday, 10/18/2025

8514 steps, 45/153 resting/max HR, 175.9 pounds, 11 floors climbed

Run: 5.56 miles, 48:43, 8:46 pace, 138/160 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 5 mph SSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 60.09 miles

Today's run was out at Kelly's Apples in Hilton. I had a bit of trouble getting my stuff together. My Venu kind of needed a charge and I couldn't find its cable. I thought I had put its cable in my bag but I hadn't. So ... I got to Kelly's about 7:45 AM. Everyone else had started so I headed out alone. No worries ... I knew the 5 mile route. I set out at a nice and easy pace ... determined to keep it without stopping. It was a bit cool so I wore shorts and a long sleeve tech. My splits were 9:06, 8:41, 8:41, 8:38, 8:45 and 8:46 over the last 0.56 mile.

Sunday, 10/5/2025 to Saturday, 11/11/2025

I walked 4 times this week, 7.0 miles.

I ran 3 times this week, 12.06 miles.

I took 48,340 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1929 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/3/2025

7845 steps, 43/136 resting/max HR, 176.9/175.2 pounds, 11 floors climbed

Run: 4.46 miles, 42:48, 9:36 pace, 123/139 avg/max HR, 147 avg cadence, 64F, 60% RH, 7 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 35.73 miles

I got out for a run on my "Out by the pier and around" route. My thighs were achy and I sort of ran out of energy after mile 2 so ... I took a lot of tiny or not so tiny walk breaks. But ... I got out ... and I ran ... mostly. My splits were 9:06, 9:06, 9:47, 10:45 and 8:58 over the last 0.46 mile.

Monday, 10/6/2025

8153 steps, 46/103 resting/max HR, 176.0/175.9 pounds, 7 floors climbed

Walk: 1.75 miles, 22:46, 13:01 pace, 64F, 56% RH, 14 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 636.74 miles

I slept in since I stayed up late to watch the Pats-Bills game .... :-(. So ... I slept in until around 7:30 AM. I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:56 and 13:07 over the last 0.75 mile.

Tuesday, 10/7/2025

4980 steps, 46/103 resting/max HR, 175.7/175.4 pounds, 7 floors climbed

Walk: 1.75 miles, 22:43, 12:58 pace, 96/109 avg/max HR, 124 avg cadence, 70F, 56% RH, 8 mph SW wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 638.49 miles

I slept in again ... I could get used to it! I got out again for a brisk walk on my usual "Out to Ling Rd" route. There was a light sprinkle but I didn't let it stop me. My splits were 13:01 and 12:54 over the last 0.75 mile.

Wednesday, 10/8/2025

7198 steps, 44/100 resting/max HR, 3 floors climbed

Walk: 2.05 miles, 26:52, 13:07 pace, 87/109 avg/max HR, 123/193 avg/max cadence, 59F, 55% RH, 12 mph NW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 640.54 miles

I had a lack of motivation and time to get out in the morning and I knew I wouldn't have time after work so I got out during my Ricoh day (shh ....) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me ... I was right there! The NW wind was a bit brisk and chilly. My splits were 13:05 and 13:10.

Thursday, 10/9/2025

7453 steps, 44/139 resting/max HR, 179.5/179.5 pounds, 9 floors climbed

Run: 3.15 miles, 28:07, 8:55 pace, 130/144 avg/max HR, 154/165 avg/max cadence, 39F, 81% RH, 3 mph N wind, clear

Shoes: white Brooks Glycerin GTS21 - 38.88 miles

I woke up at 5 AM or so ... looked at the clock at 5:19 AM ... knew I wouldn't be able to get back to sleep ... laid in bed for more than an hour ... knew I gotta get up and run!!! So ... I did ... it was a bit chilly so I wore a long/short sleeve tech combo and broke out my light running gloves. I got up to a nice pace on my "Out to Dewey Ave" route after 3 brisk walk days. My splits were 9:02, 8:58, 8:47 and 8:46 over the last 0.15 mile.

Friday, 10/10/2025

5824 steps, 47/106 resting/max HR, 179.1/179.0 pounds, 9 floors climbed

Walk: 1.45 miles, 22:08, 12:31 pace, 98/120 avg/max HR, 126/202 avg/max cadence, 34F, 86% RH, 3 mph SSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 640.99 miles

I wanted to get out for a run ... but the thermometer said 34F so I had to look for my cold weather gear. It took long enough so that I only had time for a brisk walk. So ... I went for a walk on my "Out to Latta Rd" route (cut short by the hole in the fence). My splits were 12:32 and 12:29 over the last 0.45 mile.

Saturday, 10/11/2025

6887 steps, 47/142 resting/max HR, 178.6/177.5 pounds, 13 floors climbed

Run: 4.45 miles, 39:05, 8:47 pace, 133/149 avg/max HR, 154/163 avg/max cadence, 52F, 82% RH, 12 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 43.33 miles

I saw this "guy" who was "I'm just here for the boos" on the Secret Sidewalk

I slept in and then lazed around a while before I got out for a run. It was cool and a bit windy but I still wore shorts and a short sleeve tech. I thought about a 5K but I thought to myself ... "It's Saturday so I should run a bit longer". So ... I ran my "Out by the pier and around" route.

My splits were 8:56, 8:53, 8:48, 8:43, and 8:15 over the last 0.45 mile.

Sunday, 9/28/2025 to Saturday, 10/4/2025

I walked twice this week, 2.90 miles.

I ran 5 times this week, 18.66 miles.

I took 48,126 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1922 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/28/2025

8111 steps, 42/128 resting/max HR, 174.7/173.2 pounds, 15 floors climbed

Run: 4.76 miles, 48:00, 10:05 pace, 118/132 avg/max HR, 114 avg cadence, 64F, 77% RH, 7 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 17.37 miles

I got out for what turned out to be a crappy run on my "Out to the Genesee River" with absolutely "no energy" past 2 miles. I just didn't have any piss nor vinegar. I walked a LOT. My splits were 9:05, 9:13, 11:10, 11:19 and 9:29 over the last 0.76 mile. I should have just done my "Out to the Secret Sidewalk" route.

I did stop to take a couple of pictures on the way back on the Secret Sidewalk.

Monday, 9/29/2025

6064 steps, 43/96 resting/max HR, 177.2/176.9 pounds, 5 floors climbed

Walk: 1.75 miles, 22:37, 12:55 pace, 90/108 avg/max HR, 123 avg cadence, 72F, 43% RH, 7 mph NE wind, cloudy

Shoe: blue/green Brooks Glycerin GTS20 - 632.84 miles

I stayed up late last night and watched the Packers - Cowboys game. It ended up as a 40-40 tie. I was hyped up and couldn't sleep until after 1 AM so I bagged my run in the morning. I got out after work ... and after Christine and I got something straight between us, ;-). I settled for a brisk walk on my "Out to Ling Rd" route. My splits were 12:59 and 12:50 over the last 0.75 mile.

Tuesday, 9/30/2025

6769 steps, 43/140 resting/max HR, 176.9/176.5 pounds, 8 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 127/148 avg/max HR, 155/167 avg/max cadence, 48F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 20.52 miles

I got out a bit after work started (shh ...) for a nice run on my out and back "Out to Dewey Ave" route. My splits were 8:37, 8:52, 8:38 and 8:30 over the last 0.15 mile.

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

I took 9 walks in September for 15.75 miles, 1.75 miles/walk and 134 walks so far in 2025 for 219.85 miles, 1.64 miles/walk.

I took 22 runs in September for 73.97 miles, 3.36 mile/run and 159 runs so far in 2025 for 543.52 miles, 3.42 miles/run.

I ran 1 race in September and 15 races so far in 2025.

09/09 Run Our River 5K - 26:50, 8:38 pace, 69th out of 112, 3rd out of 6 in my M 65-69 age group (I won $25 for placing 3rd in my M 65-69 age group for the series), 72F, 40% RH, 9 mph SE wind, partly cloudy

I took 212,131 steps in September and 2,042,959 steps so far in 2025.

Wednesday, 10/1/2025

9076 steps, 43/142 resting/max HR, 180.2/179.4 pounds, 15 floors climbed

Run: 4.45 miles, 40:34, 9:07 pace, 132/147 avg/max HR, 151/163 avg/max cadence, 57F, 55% RH, 10 ENE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 24.97 miles

I woke up late and then had to go in early to cure a printer of its ills (it was weird ... it just started work after I fussed with it). So ... I was a bit cranky when I got home and hadn't got out yet. So ... my Venu needed to charge a bit ... but ... I weighed myself and it was up 3.8 pounds!!!! So ... I ran a bit long on my "Out by the pier and around" route. My right thigh nagged at me ... but I didn't stop ... I kept on running ... and done. I thought I had run a 8:37 but my Venu said 9:07 pace ... huh? Anyways ... my splits were 9:24, 9:08, 9:13, 9:01 and 8:21 over the last 0.45 mile.

Thursday, 10/2/205

4222 steps, 47/100 resting/max HR, 178.6/180.8 pounds, 5 floors climbed

Walk: 2.15 miles, 28:53 pace, 13:26 pace, 92/109 avg/max HR, 120 avg cadence, 70F, 46% RH, 9 mph NE wind, cloudy

Shoe: blue/green Brooks Glycerin GTS20 - 634.99 miles

I felt very blah this morning and all during the day. I dragged myself out after work for what I thought was going to be a blah walk ... but it turned to out to be a nice walk on a new "Out to Latta Rd" route. I made up the route on the fly since I didn't want to cross Greenleaf Rd around 5 PM. My splits were 13:53, 13:00 and 13:20 over the last 0.15 mile.

Friday, 10/3/2025

8194 steps, 44/142 resting/max HR, 179.6/178.4 pounds, 7 floors climbed

Run: 3.15 miles, 28:04, 8:54 pace, 130/144 avg/max HR, 153/162 avg/max cadence, 72F, 43% RH, 7 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 28.12 miles

My Ricoh job required me to get into L3Harris SAS early to escort a Ricoh tech who squeezed me into his schedule. He came to look at 2 Ricoh printers. He fixed the jam on one and found no trouble on the other. So ... I got out during lunch for a 5K on my "Out to Dewey Ave" route. It was a bit warm but I didn't stop. My splits were 8:58, 8:56, 8:54 and 8:18 over the last 0.15 mile.

Saturday, 10/4/2025

5690 steps, 44/135 resting/max HR, 179.1/177.6 pounds, 11 floors climbed

Run: 3.15 miles, 29:07, 9:15 pace, 125/137 avg/max HR, 150 avg cadence, 70F, 53% RH, 6 mph SSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 31.27 miles

I got out a bit later than usual for a nice 5K on my "Out to the Secret Sidewalk" route. My right thigh nagged me for a while so I broke to a walk for a bit on the way back up Greenleaf Rd. My splits were 8:57, 9:18, 9:32 and 8:58 over the last 0.15 mile.

Sunday, 9/21/2025 to Saturday, 9/27/2025

I walked twice this week, 3.5 miles.

I ran 5 times this week, 15.78 miles.

I took 47,066 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1915 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/21/2025

5292 steps, 42/150 resting/max HR, 175.2/174.3 pounds, 10 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 136/156 avg/max HR, 156/165 avg/max cadence, 48F, 87% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 524.03 miles

I decided to just run an out and back on my "Out to Dewey Ave". I seem to run this route a bit quick and ... with a bit of tightness in my thighs ... I did. My splits were 8:46, 8:46, 8:38 and 8:10 over the last 0.15 mile. Both my thighs ached all day like I had raced a half marathon. It hurt to get up. It hurt to go down stairs. Ouch!!!

Monday, 9/22/2025

6531 steps, 43/98 resting/max HR, 175.8/175.5 pounds, 9 floors climbed

Walk: 1.75 miles, 23:59, 13:42 pace, 69/84 avg/max HR, 115/190 avg/max cadence, 63F, 83% RH, 6 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 629.34 miles

My thighs were a bit better so I opted a nice and easy walk (to start) on my "Out to Ling Rd" route. They loosened up a bit so I upped my pace a bit at the turnaround. My splits were 14:00 and 13:17 over the last 0.75 mile.

Tuesday, 9/23/2025

7568 steps, 44/140 resting/max HR, 177.2/176.2 pounds, 15 floors climbed

Run: 3.16 miles, 28:39, 9:04 pace, 127/144 avg/max HR, 154/163 avg/max cadence, 64F, 94% RH, calm, overcast

Shoes: white Brooks Glycerin GTS21 - 3.16 miles

Well ... I broke out a new pair of Brooks Glycerin GTS21 shoes today. I probably should have walked one more day but the scale told me that I was up 1.9 pounds (due to pasta) so I opted for a run. My thighs ached a bit but I persisted and got the run in without stopping. My splits were 9:11, 9:14, 8:52 and 8:29 over the last 0.15 mile.

Wednesday, 9/24/2025

8297 steps, 43/143 resting/max HR, 176.7/175.7 pounds, 11 floors climbed

Run: 3.15 miles, 8:46 pace, 128/147 avg/max HR, 155/163 avg/max cadence, 61F, 94% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I got out for a good run on my out and back "Out to Dewey Ave" route. My thighs were a bit tight but quickly loosened up. I saw Phil Alesio again. He lives in the one of the houses on the road opposite the entrance to Greenleaf Meadows. I tried to concentrate on hitting in the midsole of my new shoes. I wasn't entirely successful but I did try. My splits were 8:50, 8:50, 8:45 and 8:12 over the last 0.15 mile.

Thursday, 9/25/2025

8138 steps, 44/151 resting/max HR, 175.9/174.7 pounds, 15 floors climbed

Run: 3.15 miles, 28:01, 8:53 pace. 135/154 avg/max HR, 153/165 avg/max cadence, 66F, 94% RH, calm, overcast

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I dragged myself out for what turned out to b a nice run on my "Out to Stutson St Overlook" route. It's just dreary and dark looking at 6 AM! I waited until a bit after 7 AM and got this run (after stretching) in just before 8 AM. But ... I got it in ... with negative splits to boot!! My splits were 9:11, 8:55, 8:38 and 8:16 over the last 0.15 mile.

Friday, 9/26/2025

5226 steps, 45/104 resting/max HR, 175.4/174.9 pounds, 13 floors climbed

Walk: 1.75 miles, 22:09, 12:39 pace, 91/110 avg/max HR, 130 avg cadence, 64F, 88% RH, 10 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 631.09 miles

I went out on my usual brisk walk on my "Out to Ling Rd" on the day before a race. But ... I researched and found that I had not signed up the Heritage Hero 10K. The Heritage Hero 10K didn't exist since they had moved their venue from the Seabreeze Amusement Park down to Ontario Beach Park with just a Heritage Hero 5K (a three loop route according to Bill Murphy). Anyways ... I got a very brisk wall at 12:45 and 12:31 pace over the last 0.75 mile.

Saturday, 9/27/2025

6014 steps, 44/138 resting/max HR, 176.2/174.8 pounds, 6 floors climbed

Run: 3.15 miles, 28:34, 9:04 pace, 132/142 avg/max HR, 150/162 avg/max cadence, 72F, 61% RH, 6 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I dillied and dallied and finally got out a bit after 12:30 pm for a run on my out and back "Out to Dewey Ave" route. It was a bit warm and humid so I took a couple of tiny walk breaks after the turnaround. My splits were 8:50, 8:50, 9:30 and 9:20 over the last 0.15 mile.

Sunday, 9/14/2025 to Saturday, 9/20/2025

I walked twice this week, 3.50 miles.

I ran 5 times this week, 18.35 miles.

I took 50,416 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1908 day steak (since 6/24/2020 or 5 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/14/2025

6458 steps, 42/140 resting/max HR, 176.7/175.6 pounds, 14 floors climbed

Run: 3.15 miles, 27:45, 8:48 pace, 127/149 avg/max HR, 156/167 avg/max cadence 57F, 94% RH, 6 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 503.93 miles

I got out for a nice out and back on my "Out to Dewey Ave" route. Nothing complicated. My splits were 8:58, 8:47, 8:44 and 8:19 over the last 0.15 mile.

The Buffalo Bills headed down to play the NY Jets. Well ... the Bills are now 2-0 after beating down the NY Jets 30-10. Josh got hit in the nose in the 2nd quarter, ran off the field, had it reset and ran back to complete the quarter. 

Monday, 9/15/2025

6277 steps, 46/113 resting/max HR, 176.5 pounds, 6 floors climbed

Walk: 1.75 miles, 24:08 13:47 pace, 95/122 avg/max HR, 114/128 avg/max cadence, 73F, 57% RH, 8 mph NNE wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 627.59 miles

I didn't feel like getting out of bed so I bagged this walk (after 4 run days) until lunchtime. There was a cool wind off Lake Ontario, but I managed to work up a bit of a sweat. My splits were 13:32 and 14:07 over the last 0.75 mile.

Tuesday, 9/16/2025

8640 steps, 42/139 resting/max HR, 177.7/176.4 pounds, 14 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 129/144 avg/max HR, 156/167 avg/max cadence, 48F, 100% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 508.38 miles

Well ... I slept like crap last night. I couldn't get to sleep for a long while and then I woke to go to the bathroom at least 4 times! But ... today was my 68th birthday so I had to run ... and run at least 6.8K. So ... I set my alarm for 6 AM (up at 5:42 AM anyways) ... got up, set the coffee timer up, got dressed and got out there. I chose my rarely used "Out to Dewey Ave and around" route. I set up a nice and easy pace ... and held it without stopping for any tiny walk breaks. I did slow down on the hill at the bottom of Greenleaf Rd. My splits were 9:00, 8:52, 8:49, 9:00 and 8:39 over the last 0.45 mile.

My darling wife, Christine, met me after I got off work with Ricoh at Texas Roadhouse. I had half a rack of ribs and she had the 6 oz sirloin steak. Mmm! The leftovers were good on the next day, too!

Wednesday, 9/17/2025

8816 steps, 42/138 resting/max HR, 178.4/177.3 pounds, 11 floors climbed

Run: 3.15 miles, 28:23, 9:00 pace, 126/147 avg/max HR, 154/163 avg/max cadence, 54F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 511.53 miles

I slept a bit better last night so I was a bit more able to get up and out of bed for yet another run on my "Out to the Secret Sidewalk". 

I stopped to take a pic (and catch my breath). My splits were 9:07, 9:13, 8:47 and 8:13 over the last 0.15 mile.

Thursday, 9/18/2025

8101 steps, 43/138 resting/max HR, 176.6/176.0 pounds, 11 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 129/145 avg/max HR, 157/167 avg/max cadence, 48F, 100% RH, 6 mph WSW wind, wind chill 46F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 514.68 miles

I slept in until 6:15 AM so I didn't dawdle much before I got out of bed. I set up a nice and easy pace as I headed out on my "Out to Dewey Ave" route. The Buffalo Bills have won the last 2 times I ran this route ... so I threw salt over my shoulder, didn't let any black cats cross my path ... and ran the route (just kidding about the first two). My splits were 8:49, 8:49, 8:34 and 7:55 over the last 0.15 mile.

I watched the Miami - Buffalo game on Prime. It was a home game at Highmark Stadium. The line was the Bills favored by 12.5 points. Well ... it was tight affair and tied at 21-21. But ... Miami roughed the punter and Buffalo scored to go 21-28. Then Buffalo intercepted Tua with 3 minutes to go and kicked a FG to win 21-31. The Bills record goes to 3-0.

Friday, 9/19/2025

4525 steps, 43/100 resting/max HR, 176.8/176.6 pounds, 5 floors climbed

Walk: 1.75 miles, 22:46, 86/104 avg/max HR, 119 avg cadence, 13:01 pace, 63F, 72% RH, 9 mph NE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 516.43 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:00 and 13:01 over the last 0.75 mile.

Saturday, 9/20/2025

7599 steps, 42/141 resting/max HR, 177.9/175.9 pounds, 15 floors climbed

Run: 4.45 miles, 40:30, 9:05 pace, 129/145 avg/max HR, 152/163 avg/max cadence, 59F, 48% RH, 7 mph ESE wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 520.88 miles

I got a bit late so I ran a bit longer, lol. I set up and tried to hold a nice and easy pace on my "Out by the pier and around" route. My right thigh was a bit tight during most of the run. I had to stop for a walk break at the bottom of Greenleaf Rd. My splits were 9:08, 9:04, 8:59, 9:24 and 8:37 over the last 0.45 mile.