Sunday, 4/27/2025 to Saturday, 5/3/2025 --- IN PROGRESS

I walked 1 times this week, 1.65 miles.

I ran 2 times this week, 6.70 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1768 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/27/2025

steps, avg/max HR, pounds, floors climbed

Run: 2.05 miles, 19:41, 9:35 pace, 123/138 avg/max HR, 152/162 avg/max cadence, 55F, 35% RH, 18 mph NNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 281.63 miles

I was still advised by the Nurse Practitioner not to run. I had been told to take 600 mg ibuprofen 3x/day, ice it twice/day (didn't do it) and my right knee was still swollen! I needed to run ... so I did very cautiously on my "Out to Beach Ave" route. My right knee survived. My splits were 9:38 and 9:34.

Monday, 4/28/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.65 miles, 42:20, 9:06 pace, 124/138 avg/max HR, 156/165 avg/max cadence, 39F, 70% RH, 5 mph WSW wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 286.28 miles

Screw it ... I went out a run with my regular mileage. I wanted to see the magnolia tree on Beach Ave just before the Ontario Beach Ave plus I wanted to run the Secret Sidewalk in both directions. So ... I did! My splits were 8:59, 9:07, 9:11, 9:09 and 9:03 over the last 0.65 mile.

Tuesday, 4/29/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 24:43, 14:59 pace, 86/94 avg/max HR, 117/125 avg/max cadence, 73F, 38% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was very bloated so I knew a run wouldn't be a good idea. So I got out for a walk on my usual "Out to Ling Rd" route. My splits were 15:11 and 14:39 over the last 0.65 mile.

Sunday, 4/20/2025 to Saturday, 4/26/2025

I walked 7 times this week, 11.55 miles.

I didn't run this week.

I took 47,161 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1761 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/20/2025

3313 steps, 42/112 avg/max HR, 173.5/173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 24:37, 14:56 pace, 97/123 avg/max HR, 116/187 avg/max cadence, 43F, 65% RH, 12 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 276.28 miles

It had cooled down over last night so it could have tights weather but I was stubborn and wore shorts. My right knee still felt wonky and achy so I took another walk on my usual "Out to Ling Rd" route. I started out a bit slow and sped up after I made the turn. The cold wind out of the north made me regret my shorts and crew socks choice. My splits were 15:22 and 14:16 over the last 0.65 mile. 

Monday, 4/21/2025

9972 steps, 41/127 avg/max HR, 173.5/173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 22:51, 13:51 pace, 108/131 avg/max HR, 127/191 avg/max cadence, 43F, 52% RH, 12 mph ESE wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 277.93 miles

I am going to the doctor tomorrow. I sat on the steps this morning ... thinking of whether to put on shorts or tights ... and noticed that my knees weren't right. My left knee is scrawny and my right knee is puffy! I can squeeze from both sides and it doesn't hurt but there is a good 1/2 inch of soft mass under the skin before I touch bone! My darling wife, Christine, had remarked late last week that my right knee was puffy but I didn't look at it.

But ... I did get out for a brisk walk anyways on my usual "Out to Ling Rd" route ... in shorts, 2 shirts, Brooks beanie and light running gloves. My right knee felt OK. My splits were 13:53 and 13:49 over the last 0.65 mile.

Tuesday, 4/22/2025

4470 steps, 41/91 avg/max HR, 172.4/172.2 pounds, 10 floors climbed

Walk: 1.65 miles, 23:03, 13:58 pace, 82/93 avg/max HR, 122/183 avg/max cadence, 52F, 62% RH, 16 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 570.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. My right knee felt a bit worse than yesterday but I still managed a brisk pace. My splits were 14:00 and 13:54 over the last 0.65 mile.

Wednesday, 4/23/2025

9625 steps, 39/98 avg/max HR, 171.6/171.8 pounds, 8 floors climbed

Walk: 1.65 miles, 22:45, 13:45 pace, 87/108 avg/max HR, 119/192 avg/max cadence, 37F, 87% RH, calm, clear with a sunrise at the end

Shoes: blue Brooks Launch GTS8 - 571.86 miles

It was clear, calm and chilly this morning so it was back to tights and my usual winter running gear (2 shirts, beanie and mittens). I got out for a brisk walk on my usual "Out to Ling Rd" route. I was greeted with a sunrise in the east when I got done. My splits were 13:40 and 13:53 over the last 0.65 mile.

Thursday, 4/24/2025

8641 steps, 40/102 avg/max HR, 173.9/174.0 pounds, 9 floors climbed

Walk: 1.65 miles, 23:33, 14:16 pace, 78/87 avg/max HR, 119/126 avg/max cadence, 50F, 66% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 573.51 miles

What is it about eating pasta or pizza and gaining weight??? My darling wife and I split a 3 topping (pepperoni, sausage and bacon) large pizza from Pizza Hut last night and I gained 2.2 pounds overnight! WTH! Anyways ... It was a bit warmer today so I wore shorts on my usual walk on my usual "Out to Ling Rd" route. I stuck up the usual quick pace and set forth ... like usual. My splits were 14:19 and 14:10 over the last 0.65 mile.

I went to get an X-ray of my right knee 9 AM. There wasn't a line at check-in and only 4 people in the waiting room. It was quite a contrast to Tuesday afternoon at 3:30 PM with 5 and 15, respectively. So ... I was in and out in 20 minutes. I had a funny guy with a Russian-type accent for an X-ray technician. He was a hoot!

Friday, 4/25/2025

7209 steps, 41/85 avg/max HR, 173.8 pounds, 10 floors climbed

Walk: 1.65 miles, 23:23, 14:11 pace, 82/91 avg/max HR, 116/128 avg/max cadence, 57F, 72% RH, 6 mph ENE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 575.16 miles

I got out for yet another walk on my usual "Out to Ling Rd" route at my usual pace. Yada, yada, yada! My splits were 14:13 and 14:07 over the last 0.65 mile.

Saturday, 4/26/2025

4831 steps, 44/92 avg/max HR, 173.7/174.1 pounds, 6 floors climbed

Walk: 1.65 miles, 22:44, 13:47 pace, 80/96 avg/max HR, 121/130 avg/max cadence, 61F, 94% RH, 6 mph WSW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 279.58 miles

I got out for another boring walk on my very usual "Out to Ling Rd" route. I did see a golfer that was going to hit one of his shots across 6 inches from the Greenleaf Rd sidewalk over the road back to the Lake Shore Country Club. My splits were 13:42 and 13:54 over the last 0.65 mile.

Sunday, 4/13/2025 to Saturday, 4/19/2025 - Run Our River 5K - April

I walked 4 times this week, 6.60 miles.

I ran 4 times this week, 11.74 miles.

I took 49,332 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1754 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/13/2025

8330 steps, 45/144 avg/max HR, 172.4/171.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:59, 8:45 pace, 134/150 avg/max HR, 159/170 avg/max cadence, 50F, 50% RH, 9 mph NW wind, wind chill 47F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 265.69 miles

It was in the mid 40s so I just put on shorts and my Brooks 1/4 zip long sleeve pullover. So much easier and faster, lol! I got out for a nice run on my "Out by the pier and around" route. I started out nice and easy as I got my body and its aches sorted out. I sped up like usual. My splits were 9:05, 8:45, 8:47, 8:38 and 8:13 over the last 0.45 mile. 

Monday, 4/14/2025

7817 steps, 44/115 avg/max HR, 172.0/172.4 pounds, 10 floors climbed

Walk: 1.65 miles, 23:21, 14:09 pace, 101/122 avg/max HR, 116 avg cadence, 39F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 565.26 miles

It was around 40F so it was back to tights again for a walk on my usual "Out to Ling Rd" route. I think my legs deserved a wee rest after 5 days of 4.45 mile runs. My splits were 14:23 and 13:47 over the last 0.65 mile.

Tuesday, 4/15/2025

10021 steps, 45/145 avg/max HR, 174.1/174.6 pounds, 15 floors climbed

Today's race was the Run Our River 5K - April which was rescheduled from last Tuesday after there was a bit snow and a wind advisory. Today's weather was just a bit better ... no snow but falling temperatures and almost just as much wind. The weather conditions at KROC at 17:54 were 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain.

Run: 1.01 miles, 9:34, 9:26 pace, 44F, 67% RH, 126/140 avg/max HR, 154/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 266.70 miles

I got out for a mile warm up run at 9:26 pace as I gauged the weather conditions and what clothing I had. I ended up heading out to my car and going from 2 shirts to 1. I knew that I would warm up. I headed back to the start and got myself ready.

Run: 3.13 miles, 25:45, 8:14 pace, 137/150 avg/max HR, 162/171 avg/max cadence, 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 269.83 miles

And ... we were off! I settled into a kind of slow race pace. The course was different because of construction on the north side of the Ford St Bridge. That kind of threw me off. I struggled a bit with my breathing due to the wind in the face for the first half of the race. I just ran on ... it's only a 5K ... right? My body wanted to stop to walk and catch my breath ... but I ran onward ... I could see the timing sign in the distance ... keep running ... and ... done in 25:45 ... chip time 25:40. 

I was a bit tired and cold, so I didn't stick around. I did a lot better than I expected. I thought I ran a lot slower. I was 36th out of 71 and 2nd out of 4 in my M 65-69 age group, link here. My splits were 8:20, 8:27, 7:59 and 7:37 over the last 0.13 mile.

Wednesday, 4/16/2025

7752 steps, 44/110 avg/max HR, 174.0/174.1 pounds, 14 floors climbed

Walk: 1.65 miles, 25:10, 15:15 pace, 105/119 avg/max HR, 117/128 avg/max cadence, 16 mph WNW wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 566.91 miles

My right knee was gimpy as I went down the stairs this morning so I knew that a walk would be very wise. It had turned cold overnight and there was a light, wet snow falling when I stepped outside. It was still windy so I stepped right back inside to put on another shirt and to charge my Venu a bit since it was at 4%. I got back out in about 15 minutes for a slow walk on my usual "Out to Ling Rd" route. My right knee twinged a bit at first but warmed up a bit after a 1/2 mile. My darling wife, Christine, says that I have to listen to my body.

Thursday, 4/17/2025

5249 steps, 44/105 avg/max HR, 175.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:56, 14:30 pace, 78/92 avg/max HR, 115/130 avg/max cadence, 32F, 74% RH, 8 mph W wind, wind chill 25F, sunny

Shoes: blue Brooks Launch GTS8 - 568.56 miles

I didn't sleep well so I thought about cancelling my Alexa alarm for 5:20 AM. I didn't and I was already awake when it went off. I wanted to go back to sleep but I didn't I couldn't. I finally dragged myself out of bed around 7 AM and go out for another walk. My right knee felt better than yesterday. It was cold, mostly calm and sunny so I wore my usual ... tights, 2 shirts, mittens and a beanie. It's Spring ... somewhere else it seemed. My splits were 14:58 and 13:49 over the last 0.65 mile.

Friday, 4/18/2025

6332 steps, 43/138 avg/max HR, 173.4/172.5 pounds, 16 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 126/145 avg/max HR, 157/167 avg/max cadence, 37F, 65% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 272.98 miles

I decided to take my right knee out for a really nice and easy run on my "Out to Stutson St Overlook" route. It mostly felt OK but I didn't push the pace. My splits were 9:40, 9:27, 8:45 and 8:28 over the last 0.15 mile. Another run with negative splits in the book.

Saturday, 4/19/2025

3831 steps, 43/96 avg/max HR, 173.7/173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 25:00, 15:10 pace, 76/89 avg/max HR, 114/123 avg/max cadence, 66F, 88% RH, 14 mph SW wind, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 274.63 miles

It was still warm along with a bit of wind and rain. So ... I wore shorts and a short sleeve tech. I really wanted to run. I tested out my right knee for about 10 steps and quickly decided that it wasn't a good idea. So ... I walked at an easy pace on my usual "Out to Ling Rd" route. My splits were 15:10 and 15:09 over the last 0.65 mile.

Sunday, 4/6/2025 to Saturday, 4/12/2025 --- Run Our River 5K - April (Postponed)

I walked once this week, 1.65 miles.

I ran 6 times this week, 26.70 miles.

I took 72,098 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1747 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/6//2025

9077 steps, 44/141 avg/max HR, 171.6 pounds, 21 floors climbed

Run: 4.45 miles, 39:17, 8:49 pace, 129/150 avg/max HR, 159/170 avg/max cadence, 39F, 60% RH, 15 mph NW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 237.34 miles

My lovely wife, Christine, insisted that warm me up before I headed out and I wisely yielded to her desires ( ;-) ). It was almost 40F so I wore my Zoots shorts and Zensah compression socks along my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I headed out on my usual "Out by the pier and around" route. It's Spring ... but it surely didn't feel it ... the wind was a bit chilly! I just kept running ... and got it done. My splits were 9:07, 8:49, 8:50, 8:53 and 8:02 over the last 0.45 mile.

Monday, 4/7/2025

13142 steps, 43/161 avg/max HR, 174.0/172.9 pounds, 26 floors climbed

Run: 4.45 miles 38:35, 8:40 pace, 139/170 avg/max HR, 161/171 avg/max cadence, 34F, 69% RH, 5 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 241.79 miles

It was 34F so it was back to tights and my usual winter running gear. Spring seems to be on hold for now. I got out a bit late on my "Out to Dewey Ave and around" route. Spring is coming though ... it was pretty light at 6:15 AM. I struck up my usual nice and easy pace and "got it done". My splits were 9:00, 8:48, 8:30, 8:38 and 8:04 over the last 0.45 mile. 

Tuesday, 4/8/2025

8379 steps, 46/90 avg/max HR, 174.2 pounds, 14 floors climbed

Walk: 1.65 miles, 22:11, 13:26 pace, 86/96 avg/max HR, 127/134 avg/max cadence, 32F, 51% RH, 21 mph WNW wind, wind chll 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 243.44 miles

I slept in this morning as best as I could with the cold wind whipping the window screens. Then ... it started to spit snow. Then ... the snow became a dusting on the grass. The wind was brisk and chilling. I got an email blast around noon that the first Run Our River 5K was postponed until next week due to possible ice on the Genessee River Trail and a wind advisory. Hopefully will be warmer next week! So ... I got out for a brisk walk on my usual "Out to Ling Rd" route. I would have been underdressed if the race had been held because I only brought two shirts instead of three. Brr! My splits were 13:22 and 13:32 over the last 0.65 mile.

Wednesday, 4/9/2025

11854 steps, 43/136 avg/max HR, 175.6/174.5 pounds, 18 floors climbed

Run: 4.45 miles, 40:51, 9:10 pace, 123/137 avg/max HR, 157/168 avg/max cadence, 21F, 73% RH, 5 mph WSW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 247.89 miles

It had been windy overnight so I thought it was cold AND windy still when I dressed for my run. So .. I was overdressed for my run on this "Out by the pier and around" route by a shirt and a balaclava. It turned out to be just cold and calm. My right knee was a bit cranky so I set up a "get it done" pace while I waited for it to either flare up or go away. The crankiness went away so I soldiered onward. My splits were 9:30, 9:19, 9:14, 9:00 and 8:26 over the last 0.45 mile.

Thursday, 4/10/2025

11327 steps, 44/138 avg/max HR, 175.3/174.3 pounds, 17 floors climbed

Run: 4.45 miles, 38:56, 8:45 pace, 130/144 avg/max HR, 158/168 avg/max cadence, 32F, 64% RH, 4 mph ESE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 252.34 miles

It was a bit warmer and calm so I dressed correctly. I had run in the winter/early spring so I pretty much know what to wear for any temperature/wind condition. Been there, done that. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I pushed it a bit so the result was faster than yesterday. It was nice seeing the sunrise as I headed down Beach Ave towards Lake Ontario. My splits were 8:55, 8:53, 8:39, 8:44 and 8:16 over the last 0.45 mile.

Friday, 4/11/2025

10220 steps, 43/139 avg/max HR, 174.8/173.8 pounds, 18 floors climbed

Run: 4.45 miles, 39:01, 8:46 pace, 128/143 avg/max HR, 159/168 avg/max cadence, 41F, 93% RH, 3 mph SE wind, overcast with light rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 256.79 miles

It was a bit warmer and calm so I wore shorts ... and then I stepped outside to find that it was raining. Oh well ... I was going to get a bit wet! I set up my usual nice and easy pace on my usual "Out by the pier and around" route as I tried not to splash through too many puddles. My thighs were a bit tight but I ignored them and ran onward. My splits were 9:13, 8:45, 8:41, 8:40 and 8:11 over the last 0.45 mile.

Saturday, 4/12/2025

8099 steps, 47/140 avg/max HR, 173.6 172.4 pounds, 13 floors climbed

Run: 4.45 miles, 38:22, 8:37 pace, 127/145 avg/max HR, 156/168 avg/max cadence, 39F, 93% RH, 7 mph N wind, wind chill 35F, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 261.24 miles

Well ... runs don't get done by themselves ... so I got up, weighed myself, set up the coffee, got dressed and got out there. I set up my usual nice and easy pace as I set out on my "Out to Dewey Ave and around" route. Boom ... done! My splits were 9:04, 8:51, 8:28, 8:28 and 7:44 over the last 0.45 mile.

Sunday 3/30/2025 to Saturday, 4/5/2025

I walked 4 times this week, 5.65 miles.

I ran 4 times this week, 15.0 miles.

I took 53,138 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1740 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/30/2025

6920 steps, 41/140 avg/max HR, 173.3/172.6 pounds, 16 floors climbed

Run: 4.35 miles, 37:24, 8:35 pace, 128/146 avg/max HR, 160/168 avg/max cadence, 37F, 93% RH, 5 mph SE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 218.24 miles

Well ... it's Spring ... so I wore shorts and the usual running gear for a run around 40F. It's my way of saying ... "Hey, warm up already!". I needed 3.29 miles to get over 100 miles for March so I headed out on my "Out to Dewey Ave and around" route. I set up my usual nice and easy pace like many times before ... boom ... done! My splits were 8:45, 8:34, 8:38, 8:31 and 8:17 over the last 0.35 mile.

Monday, 3/31/2025

9633 steps, 46/137 avg/max HR, 173.4/171.9 pounds, 21 floors climbed

Run: 4.45 miles, 39:30, 8:52 pace, 130/141 avg/max HR, 158 avg cadence, 57F, 77% RH, 30 mph W wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 222.69 miles

I took a 1/2 day off from Ricoh since I still have vacation to take before April 1st. It had warmed up overnight to around 63 but it had turned windy and it was already going back down by the time I got home. I got out in my shorts and a long sleeve tech for a windy run on my "Out by the pier and around" route. The wind was a bit difficult to run into ... trust me. I did walk a bit when it was a bit fierce in my face. My splits were 8:53, 8:36, 8:43, 9:33 and 8:18 over the last 0.45 mile.

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

I took 6 walks in March for 10 miles, 1.67 miles/walk and 30 walks in 2025 so far for 46.64 miles, 1.55 miles/walk.

I took 26 runs in March for 105.51 miles, 4.06 miles/run and 70 runs in 2025 so far for 264.01 miles, 3.77 miles/run

I ran 1 race in March.

 03/15 Runnin' of the Green - 5 miles, 42:09, 8:26 pace, 512th/1765, 6th/37 in my M 65-69 age group, 52F, 58% RH, 17 mph SSW wind, partly cloudy

I took 259,898 steps in March and 779,551 steps so far in 2025.

Tuesday, 4/1/2025

8987 steps, 44/104 avg/max HR, 172.9/172.9 pounds, 9 floors climbed

Walk: 1.65 miles, 22:47, 13:48 pace, 86/97 avg/max HR, 119/130 avg/max cadence, 34F, 59% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 563.61 miles

It cooled down 23F so it was back to tights, 3 shirts, Brooks beanie and mittens for this walk on my usual "Out to Ling Rd" route. Why a walk? Well ... my right knee and right Achilles heel were a bit cranky. They both warmed up a bit but probably appreciated just a walk today. My splits were 14:01 and 13:29 over the last 0.65 mile.

Wednesday, 4/2/2025

6929 steps, 43/134 avg/max HR, 174.0/173.4 pounds, 14 floors climbed

Run: 3.15 miles, 28:03, 8:54 pace, 125/136 avg/max HR, 157/168 avg/max cadence, 30F, 47% RH, 9 mph E wind, wind chill 23F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 225.84 miles

I didn't sleep well so I really tried to go back to sleep after my Alexa alarm kicked up awake at 5:20 AM. I abandoned the thought of sleep at 5:45 AM and just lied in bed until about 6:45 AM ... but I knew that I would feel bad all day if I didn't get out and DO something. My right knee was a bit cranky and I thought about a walk ... but it was cold and I knew it would be a cold walk. So ... I told my right knee to suck it up and headed off at a really nice and easy pace on my "Out to Clematis St" route. My body knew to just "get it done" ... so I did. My splits were 9:12, 8:55, 8:42 and 7:55 over the last 0.15 mile.

Thursday, 4/3/2025

6929 steps, 46/96 avg/max HR, 173.1/173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 23:00, 14:32 pace, 81/92 avg/max HR, 117/126 avg/max cadence, 57F, 77% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 227.49 miles

I wasn't motivated at all despite the warm up overnight to the mid 50s. My right knee was a bit cranky when I did emerge around 8:15 so I just did a rather achy walk on my "Out to Ling Rd" route. It was a bit windy. There is a lot of litter on the side of Greenleaf Rd towards the Lake Shore Country Club. My splits were 14:47 and 14:08 over the last 0.65 mile.

Friday, 4/4/2025

4930 steps, 47/88 avg/max HR, 174.9/174.9 pounds, 8 floors climbed

Walk: 1.65 miles, 26:32, 16:05 pace, 77/97 avg/max HR, 110/120 avg/max cadence, 39F, 70% RH, 5 mph WNW wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 229.14 miles

I don't know what is the matter with my right knee! It ached again this morning and I knew that a run would be most unwise. So ... I walked with a slight limp for about 1/2 mile before it loosened up. It's kind of frustrating! AARRGGHH! Anyway ... my splits were 16:33 and 15:21 over the last 0.65 mile.

Oh ... I saw a nice car at BJs ... it had bumper stickers that said "Not my President", I'm Anit-Trump because I'm Anti-Stupid" and "Trump is a Piece of Shit". Nice! Exactly my opinion!!!

Saturday, 4/5/2025

6947 steps, 44/129 avg/max HR, 173.4/173.2 pounds, 10 floors climbed

Walk: 0.7 mile, 10:15, 14:38 pace

Run: 3.05 miles, 28:29, 9:21 pace, 122/131 avg/max HR, 155/166 avg/max cadence, 46F, 81% RH, 10 mph S wind, wind chill 42F, light rain

Today was interesting. My right knee was a bit achy so I started out with a walk out to Ling Rd. Then ... I decided that my right knee was warmed up enough to run. I intended just to run back home but ... I kept going on running the Greenleaf Meadows loop ... once, twice and thrice times. I ended up with 3.75 miles. I used Garmin Connect to find that I walked 0.7 mile in 10:15 and then trimmed the rest and set it to a run of 3.05 miles. My splits were 9:56, 9:47 and 9:04.

Sunday, 3/23/2025 to Saturday, 3/29/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 22.35 miles.

I took 57,439 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1733 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/23/2025

8575 steps, 42/140 avg/max HR, 173.2/172.1 pounds, 16 floors climbed

Run: 4.45 miles, 37:51, 8:30 pace, 132/145 avg/max HR, 161/170 avg/max cadence, 27F, 50% RH, 6 mph NW wind, wind chill 21F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 194.34 miles

Springs appears to have flown the coop for a while. It turned colder overnight. It was sunny but a chilly 27F when I stepped outside this morning. So ... it was back to tights and my usual winter running gear ... yet again. I struck up a nice and easy pace as I tried to warm up. I chose my "Out to Dewey Ave and around" pace. I usually run faster on this route and today was no exception. My splits were 8:30, 8:43, 8:28, 8:30 and 8:08 over the last 0.45 mile.

Monday, 3/24/2025

4283 steps, 42/104 avg/max HR, 173.6/173.3 pounds, 16 floors climbed

Walk: 1.65 miles, 22:16, 13:29 pace, 85/100 avg/max HR, 114 avg cadence, 46F, 49% RH, 35 mph W wind, wind chill 37F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 561.96 miles

I was a bit lazy today. I got out a walk on my usual "Out to Ling Rd" in between doing loads of laundry. It was warmer but very windy today. My splits were 13:50 and 12:55 over the last 0.65 mile.

Tuesday, 3/25/2025

11548 steps, 43/142 avg/max HR, 174.1/172.9 pounds, 17 floors climbed

Run: 4.45 miles, 41:00, 9:13 pace, 127/147 avg/max HR, 157/169 avg/max cadence, 36F, 69% RH, 15 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 198.79 miles

The pebble that crept into my left shoe ... the tea bag is for scale (I don't drink tea)

I got out for a bit of a cranky run on my usual "Out by the pier and around" route. Why cranky? Well ... I picked up a pebble in my left shoe that eventually worked its way down until it was under the ball of my feet ... so ouch! That definitely affected my pace. The left ear of my cheap bone conduction headphones went silent about halfway so I thought that they were broke and I would have to buy a new pair. Well ... it turned out that my phone app had somehow set the balance all the way to the right. Easily fixed. Oh well ... I survived. My splits were 9:20, 9:05, 9:12, 9:32 and 8:32 over the last 0.45 mile.

Wednesday, 3/26/205

8826 steps, 44/143 avg/max HR, 174.3/173.2 pounds, 14 floors climbed

Run: 4.45 miles, 38:00 estimated, 8:32 estimated pace, around 36F, mild wind, wind chill 32F, sunny.

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 203.24 miles

Well ... I totally forgot to press Start or I didn't press it good enougn on my Venu. I set off on my "Out to Dewey Ave and around" route nice and easy but really kicked it a notch when I got to Dewey Ave and then a bit more when I got to Greenleaf Rd. I didn't notice that anything was amiss until I circled in for my townhouse. Damn!!! I really thought that I ran about a 8:30 pace. Well ... I guess I will run this route again sometime when I actually press START!

I did a bit of binge watching off of Prime Video ... Andromeda Strain (1971) and War Games (1983) . I remember seeing War Games with my ex-wife way back before kids when we visited Arcadia National Park in Maine. The movie is a bit dated with ... 8" floppy drives!!!

Thursday, 3/27/2025

7000 steps, 46/96 avg/max HR, 172.7 pounds, 7 floors climbed

Walk: 1.65 miles, 22:00, 13:21 pace, 89/102 avg/max HR, 126/199 avg/max cadence, 25F, 74% RH, 6 mph WSW wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 204.89 miles

It was cold, almost calm and clear when I stepped outside. I wanted to run but my right knee ached a bit so I wisely chose a walk on my "Out to Ling Rd" route. I limped for a bit before my joints loosened up enough for me to get up to my usual brisk pace. My splits were 13:32 and 13:03 over the last 0.65 mile.

Friday, 3/28/2025

8344 steps, 43/144 avg/max HR, 173.8 pounds, 18 floors climbed

Run: 4.45 miles, 37:58, 8:32 pace, 131/146 avg/max HR, 159/179 avg/max cadence, 39F, 60% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 209.34 miles

I got for a quick run on my "Out to Dewey Ave and around" route. It was 39F so I decided to wear shorts and a short sleeve / Brooks 1/4 zip long sleeve pullover combo. I also wore my Zensah compression socks that I probably haven't worn in 10 years so there wasn't too much on my legs uncovered. My right knee ached a bit for the first mile but I ignored it. I thought I used the same effort as Wednesday when I DIDN'T press Start on my Venu. So ... there! My splits were 8:58, 8:32, 8:24, 8:29 and 7:56 over the last 0.45 mile.

Saturday, 3/29/2025

8863 steps, 43/135 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 4.55 miles, 39:13, 8:37 pace, A quick 8:37 pace, 127/139 avg/max HR, 161 avg cadence, 34F, 86% RH, 15 mph NE wind, wind chill 25F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 213.89 miles

It's Spring ... supposedly ... so I wore shorts, Zensah socks, the usual two tops, Brooks beanie and light running gloves. I regretted my clothing choices a bit when I ran into the wind. But I got out for a nice run on my "Out by the pier and around" route anyway. My splits were 8:39, 8:44, 8:48, 8:32 and 8:09 over the last 0.55 mile.

Sunday, 3/16/2025 to Saturday, 3/22/2025

I walked once this week, 1.65 miles.

I ran 6 times this week, 24.51 miles.

I took 56,858 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1726 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/16/2025

5775 steps, 44/141 avg/max HR, 172.7/171.9 pounds, 22 floors climbed

Run: 3.15 miles, 28:00, 8:53 pace, 123/148 avg/max HR, 158/170 avg/max cadence, 63F, 68% RH, 24 mph S wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 168.53 miles

It was warm and very windy when I got out for a wind-aided and wind-hindered run on my "Out to Stutson St Overlook" run. The wind tried to push me back at first for sure. My joints ached a bit at first too. But ... the wind did help me when I made the turn to head home. My splits were 9:33, 9:04, 8:13 and 8:04 over the last 0.15 mile.

Monday, 3/17/2025

7555 steps, 44/141 avg/max HR, 173.9/172.7 pounds, 15 floors climbed

Run: 3.15 miles, 27:13, 8:38 pace, 130/143 avg/max HR, 158/174 avg/max cadence, 37F, 52% RH, 8 mph NW wind, wind chill 32F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 171.68 miles

I slept in this morning. But ... a streak doesn't keep streaking until you get out and do it. So ... I got out for a run on my "Out to Dewey Ave" route on the LOSP Trail. I wore my 2 green bead strands that I got at the Runnin' of the Green 2 days ago since it was officially St Patrick's Day. There were 2 more small trees down in the same area almost to Dewey Ave. One of them was at thigh level. No worries on either time I had to get over them. My splits were 8:38, 8:57, 8:28 and 7:37 over the last 0.15 mile.

Tuesday, 3/18/2025

11455 steps, 42/136 avg/max HR, 171.9/171.0 pounds, 17 floors climbed

Run: 4.56 miles, 43:16, 9:38 pace, 121/142 avg/max HR, 150/169 avg/max cadence, 27F, 80% RH, 3 mph SW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 176.24 miles

Yes ... I groaned when Alexa told me at 5:20 AM that it was 31F with a projected high of 61F. Yes ... I did get out for a run on my "Out by the pier and around" route. But ... did I enjoy or even want to be out there? Hell, no! I just didn't have any mojo whatsoever. Maybe it was that I had just run 12 hours earlier or maybe that I was thinking that if I ran after work it would be a LOT warmer. My mind just didn't want to run so I cut in some walks so I could fiddle with my music app that had been stuck on one song by Bob Seger. I did get it back to shuffling songs which helped a little bit. My splits were 8:58, 9:05, 9:08, 11:15 and 8:42 over the last 0.56 mile.

Wednesday, 3/19/2025

8529 steps, 46/91 avg/max HR, 173.7 pounds, 6 floors climbed

Walk: 1.65 miles, 13:33 pace, 22:23, 86/98 avg/max HR, 122/188 avg/max cadence, 45F, 57% RH, 5 mph S wind, clear

Shoes: blue Brooks Launch GTS8 - 560.31 miles

A trail blast from Mess the Dress 10 years ago.

I decided to rest my cranky right heel that had ached yesterday by doing a brisk walk on my "Out to Ling Rd" route today. It was a bit warmer but I still wore my winter gear ... CW-X tights, 2 tops, Brooks beanie and light running gloves. My splits were 13:27 and 13:43 over the last 0.65 mile.

Thursday, 3/20/2025

9244 steps, 43/142 avg/max HR, 173.5/171.8 pounds, 14 floors climbed

Run: 5.15 miles, 44:46, 8:41 pace, 131/149 avg/max HR, 159/167 avg/max cadence, 57F, 63% RH, 5 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 181.39 miles

I had a vacation day from Ricoh so I slept in and got out around 8:15 AM. I chose my longer "Out to Island Cottage Rd" route. It was warmer so I just wore shorts and a long sleeve tech. No gloves and no hat! I set out at a nice and easy pace like usual. No worries on this simple out and back route. The 4 trees down on the LOSP Trail almost to Dewey Ave were gone without a trace. My splits were 8:56, 8:46, 8:44, 8:31, 8:36 and 7:57 over the last 0.15 mile.

Friday, 3/21/2025

6877 steps, 45/137 avg/max HR, 174.6/173.1 pounds, 16 floors climbed

Run: 4.05 miles, 35:50, 8:51 pace, 127/142 avg/max HR, 158/169 avg/max cadence, 39F, 48% RH, 10 mph NW wind, wind chill 33F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 185.44 miles

I had another vacation day from Ricoh so I slept in even longer and got out after lunch. My darling wife, Christine, was out getting her hair dyed. I set up a nice and easy pace like usual. I stopped by the USPS and mail my latest dvdinbox.com DVDs back. Yes ... I just record them to MP4 and don't watch them! Easy-peasy on the run. My splits were 9:14, 8:56, 8:53 and 8:23.

Chrisine and I just finished our latest binge watch. We watched all 6 seasons of Lucifer off Netflix over the last several weeks. It was a good series! BTW ... it's our way to avoid the news. We are true blue Democrats and absolutely hate what Trump, Musk and ALL his minions to doing to the US. I sincerely think that there will riots in the streets and hope that we will be able to vote (and have our vote count) in 2026.

Saturday, 3/22/2025

7423 steps, 44/141 avg/max HR, 174.8/173.6 pounds, 20 floors climbed

Run: 4.45 miles, 40:14, 9:02 pace, 128/146 avg/max HR, 157 avg cadence, 54F, 41% RH, 26 mph WSW wind, cloudy with a bit of sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 189.89 miles

It was in the high 40s and windy so I wore shorts and a long/short sleeve tech combo. I got for a run on my usual "Out by the pier and around" route. My body sort of complained about this run. My right calf felt a bit cranky like yesterday but it was OK in short order. The wind did mess with my mind so I took a few walks. My splits were 9:11, 8:42, 9:11, 9:27 and 8:43 over the last 0.45 mile.

Sunday, 3/9/2025 to Saturday, 3/15/2025 - Runnin' of the Green

I walked 2 times this week, 3.40 miles.

I ran 6 times this week, 22.10 miles.

I took 64,862 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1719 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/9/2025

3681 steps, 49/103 avg/max HR, 173.5/173.3 pounds, 14 floors climbed

Walk: 1.75 miles, 24:24, 13:56 pace, 93/109 avg/max HR, 118/145 avg/max cadence, 36F, 64% RH, 16 mph W wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 557.01 miles

I got out for a much needed walk day after 5 run days. I started out a bit slow but sped up a bit after I loosened up. It was warmer but there were still a few slick spots on the Greenleaf Rd sidewalk. My splits were 13:49 and 14:04 over the last 0.75 mile.

Monday, 3/10/2025

12355 steps, 49/146 avg/max HR, 174.4/174.6 pounds, 15 floors climbed

Run: 4.45 miles, 38:17, 8:36 pace, 132/149 avg/max HR, 155/167 avg/max cadence, 52F, 47% RH, 7 mph ENE wind, mostly sunny

Shoes: blue Brook Glycerin Stealthfit GTS20 - 147.73 miles

I got to sleep late because of the DST time change so I decided to sleep in this morning. I got out for a nice run on my "Out to Dewey Ave and around" route. I hadn't been out on the section of the LOSP Trail between Greenleaf Rd and Dewey Ave for a couple of months. The warm weather had helped but there was still an unavoidable icy patch, two patches of wet snow and two trees down that I had to skate across, avoid, run through and hop over. No worries ... though being able to see them helped. I ran well ... my splits were 8:52, 8:36, 8:34, 8:37 and 8:03 over the last 0.45 mile.

Tuesday, 3/11/2025

5397 steps, 44/135 avg/max HR, 173.8/173.2 pounds, 16 floors climbed

Run: 3.15 miles, 27:37, 8:46 pace, 125/139 avg/max HR, 158/173 avg/max cadence, 46F, 53% RH, 12 mph SW wind, wind chill 42F, clear

Shoes: blue Brook Glycerin Stealthfit GTS20 - 150.88 miles

I got out a bit late for a run in shorts and my Brooks 1/4 zip long sleeve pullover for a nice 5K on my "Out to Stutson St Overlook" route. My splits were 9:12, 8:50, 8:23 and 7:54 over the last 0.15 mile. I should have waited until noon when it briefly hit 64F!

Wednesday, 3/12/2025

13066 steps, 44/138 avg/max HR, 173.8/172.9 pounds, 24 floors climbed

Run: 4.45 miles, 34:34, 8:54 pace, 128/145 avg/max HR, 156/170 avg/max cadence, 27F, 68% RH, 7 mph NE wind, wind chill 20F, clear

Shoes: blue Brook Glycerin Stealthfit GTS20 - 155.33 miles

It turned colder (again!) overnight so it was back to my CW-X tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and my light running gloves this morning. I chose my "Out by the pier and around" route since I had gotten out just past 6:15 AM. A full moon that hung very low in the western sky greeted me as I headed west. A breezy wind held me back when I swung north towards Lake Ontario ... brr! I sped up once I turned west and south. There was no ice on the boardwalk at Ontario Beach Park and two tiny slivers of ice on the Secret Sidewalk. My splits were 9:12, 9:05, 9:00, 8:38, 8:16 over the last 0.45 mile.

Thursday, 3/13/2025

8031 steps, 44/139 avg/max HR, 172.9/171.4 pounds, 19 floors climbed

Run: 4.55 miles, 39:19, 8:38 pace, 128/143 avg/max HR, 158/168 avg/max cadence, 30F, 64% RH, 3 mph S wind, cloudy

Shoes: blue Brook Glycerin Stealthfit GTS20 - 159.88 miles

I got out for a repeat of yesterday's "Out by the pier and around" route minus the biting wind in my face. The result was a nice run. My splits were 8:53, 8:43, 8:38, 8:38 and 8:03 over the last 0.55 mile.

Friday, 3/14/2025

10434 steps, 44/102 avg/max HR, 173.4/173.6 pounds, 9 floors climbed

Walk: 1.65 miles, 22:17, 13:29 pace, 94/113 avg/max HR, 120/193 avg/max cadence, 30F, 80% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 558.66 miles

I got out for my usual walk on my "Out to Ling Rd" route on the day before a race. The projected high for the day was 67F but it was 30F at 6:15 AM so I wore my usual winter gear. My splits were 13:26 and 13:34 over the last 0.65 mile. 

Saturday, 3/15/2025

11958 steps, 45/156 avg/max HR, 173.3 pounds, 16 floors climbed

Today's race was Runnin' of the Green. It's the traditional first race of the 12 race Rochester Runner of the Year series held by the Greater Rochester Running Club. I've run this race 9 times when it was named Johnny's Runnin' of the Green and started at the Blue Cross Arena (aka Rochester Community War Memorial). I have now run it 4 times with the new course and the new start at Mercantile on Main.

It was around 50F so I just put on shorts and a long sleeve top. I packed my newest favorite race sweatshirt in the drop bag. I have done this race so many times so I did the usual beforehand ... I ended up getting there around 9 AM ... though next time I will look at the directions of how to get from my usual parking garage up to the race venue. The weather conditions were 52F, 59% RH, 17 mph SSW wind, partly sunny.

Run: 0.5 mile, 5:03, 10:04 pace, 113/122 avg/max HR, 152/159 avg/max cadence

Shoes: blue Brook Glycerin Stealthfit GTS20 - 160.38 miles

I got out for a really nice and easy warm up run at 10:04 pace. I lined up behind the 8:30 pacer around 10 minutes before the race. I was pretty packed in so I couldn't stretch at all.

Run: 4.1 miles, 34:26, 8:24 pace, 141/162 avg/max HR, 161/172 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 165.38 miles

Why 4.1 miles when it was a 5 mile race? Well ... I thought I pressed start on my Venu when I crossed near the timing strip. I didn't look at my Venu until I was almost to the 1 mile sign.

Anyway ... we were off! I started slow but I think I still went out too fast. I lost a bit of energy around the halfway point. I kicked it back into gear on the way back. I passed a few runners slowly but surely. I could see the finish in the distance as I turned back onto Main Street ... I kicked it up a bit ... and done in 42:09 chip time. I immediately went to get my drop bag before the line got too long. I had 2 donuts and a small beer for a bit of post race refreshment. 

I did OK. I was 512th out 1765 and 6th out of 37 in my M 66-69 age group, results here. My splits from mile 0.9 were 31, 41, 16, 12 and 7:58 over the 0.1 mile. A bit of math tells that I ran 7:27 pace in the first 0.9 mile. This is probably why I was a bit pooped midway into the race, lol!

Sunday, 3/2/2025 to Saturday, 3/8/2025

I walked once this week, 1.65 miles.

I ran 6 times this week, 23.70 miles.

I took 55,113 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1712 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/2/2025

8214 steps, 45/141 avg/max HR, 174.0/172.9 pounds, 33 floors climbed

Run: 4.25 miles, 37:06, 8:44 pace, 132/145 avg/max HR, 159/174 avg/max cadence, 12F, 61% RH, 10 mph WNW wind, wind chill 0F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 123.93 miles

It had turned even colder so I bundled up quite a bit for my run on my "Out to Dewey Ave" route. No worries ... just a nice and easy pace ... and let's go! My splits were 9:01, 8:57, 8:41, 8:30 and 7:45 over the last 0.25 mile.

Monday, 3/3/2025

8140 steps, 45/104 avg/max HR, 174.1/173.8 pounds, 9 floors climbed

Walk: 1.65 miles, 22:55, 13:53 pace, 93/107 avg/max HR, 115/150 avg/max cadence, 36F, 51% RH, 7 mph W wind, wind chill 31F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 555.26 miles

I slept in again ... but I got out for a walk after work on my "Out to Ling Rd" route. There was a nice view of Mars, Jupiter, the waxing crescent moon and Venus (from SW to SE). My splits were 14:03 and 13:38 over the last 0.65 mile.

Tuesday, 3/4/2025

8293 steps, 45/126 avg/max HR, 173.9/173.1 pounds, 22 floors climbed

Run: 4.15 miles, 40:25, 9:44 pace, 119/129 avg/max HR, 149 avg cadence, 37F, 52% RH, 6 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 128.08 miles

I slept in again but I decided to play a bit of hooky from Ricoh to get out for a run around 8:30 AM. I developed an ache behind my left knee that I thought would sort itself out. Well ... it slowly got a bit worse until I went into a walk/trot at mile 2 until mile 3 or so. I did trot home for the last 0.75 mile. I didn't do anything stupid as far as I can recall. My splits were 9:14, 9:15, 10:28, 10:05 and 9:14 over the last 0.15 mile.

Wednesday, 3/5/2025

9943 steps, 44/136 avg/max HR, 174.0/173.4 pounds, 11 floors climbed

Run: 3.15 miles, 27:42, 8:47 pace, 124/139 avg/max HR, 158/170 avg/max cadence, 48F, 62% RH, 9 mph SSW wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 131.23 miles

I actually got up and out the door by 6:15 AM - ish! I just wore shorts, a long sleeve tech and light running gloves. I took it nice and easy on my "Out to Clematis St" route. My ache from yesterday never materialized. I went up to the east entrance of the Secret Sidewalk and looked down. It looked too icy still so I just turned around and headed back on Beach Ave. Maybe tomorrow! My splits were 9:09, 8:46, 8:38 and 7:40 over the last 0.15 mile.

Thursday, 3/6/2025

6858 steps, 45/137 avg/max HR, 173.5/172.4 pounds, 17 floors climbed

Run: 4.25 miles, 38:16, 9:00 pace, 123/138 avg/max HR, 156/167 avg/max cadence, 34F, 69% RH, 18 mph W wind, wind chill 24F, a bit of light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 135.48 miles

I heard the wind all night so I knew something was up. I had a day off from Ricoh so I slept in. It was a bit colder and windier when I stepped outside. It was back to CW-X tights. I overdressed a bit with 3 tops instead of 2. So ... my pace was a bit slower. I thought of trying the Secret Sidewalk but ran my "Out to Dewey Ave" route instead. My splits were 9:27, 9:13, 8:45, 8:45 and 8:13 over the last 0.25 mile.

Friday, 3/7/2025

7573 steps, 44/137 avg/max HR, 172.6/171.5 pounds, 19 floors climbed

Run: 4.55 miles, 41:28, 9:06 pace, 127/139 avg/max HR, 158/172 avg/max cadence, 32F, 64% RH, 17 mph WNW wind, wind chill 22F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 140.03 miles

I got out a bit earlier this morning. I decided to run my old "Out by the pier and around" route to see how much ice was on it. It was even windier than yesterday it seemed. Well ... the east part of the LOSP Trail was 95% clear, the boardwalk at the Ontario Beach Park was 80% clear and the Secret Sidewalk was 80% clear. I easily avoided all the ice on the latter by either running on the sand or on the grass, respectively. No worries. The wind either tried to push me back or push me sidewise so the run was a bit bit tougher than usual. My splits were 9:14 8:43, 9:19, 9:29 and 8:32 over the last 0.55 mile.

Saturday, 3/8/2025

5462 steps, 44/133 avg/max HR, 171.6/171.5 pounds, 13 floors climbed

Run: 3.35 miles, 31:51, 9:30 pace, 122/137 avg/max HR, 150/168 avg/max cadence, 27F, 58% RH, 18 mph NW wind, wind chill 14F, mostly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 143.38 miles

I got out for a really nice and easy run on a made-up "Out and about" route. I just felt a bit lazy and never got into this run. I think tomorrow will be a walk. My splits were 10:16, 9:37, 9:00 and 8:23 over the last 0.35 mile. Still ... a negative split run.

Sunday, 2/23/2025 to Saturday, 3/1/2025

I walked 3 times this week, 5.55 miles.

I ran 4 times this week, 14.60 miles.

I took 50,261 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1705 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/23/2025

8015 steps, 47/142 avg/max HR, 173.2/172.3 pounds, 16 floors climbed

Run: 4.15 miles, 36:24, 8:46 pace, 30F, 64% RH, 14 mph W wind, wind chill 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 109.23 miles

I got for a nice recovery run the day after Freezeroo #6. My right Achilles heel was a bit tight for 1/2 mile or so but it loosened up. I just kept a nice pace for an out and back on my new "Out to Lake Ave" route. My splits were 9:04, 8:40, 8:46, 8:39 and 8:13 over the last 0.15 mile.

Monday, 2/24/2025

7777 steps, 52/110 avg/max HR, 11 floors climbed

Walk: 1.65 miles, 22:11, 13:27 pace, 101/118 avg/max HR, 125/136 avg/max cadence, 48F, 43% RH, 16 mph SW wind, wind chill 43F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 616.68 miles

I woke up at 5:20 AM with a really bad sore throat so I went back to sleep and bagged my run or walk. My darling wife, Christine, told me that I snored and peeled a lot of paint last night. It really warmed up durng the day. I could have worn shorts on my walk on my "Out to Ling Rd" route. My splits were 13:23 and 13:35 over the last 0.65 mile.

Tuesday, 2/25/2025

6589 steps, 45/97 avg/max HR, 174.5/176.4 pounds, 6 floors climbed

Walk: 1.65 miles, 21:18, 12:54 pace, 91/104 avg/max HR, 122 avg cadence, 43F, 70% RH, 18 mph W wind, wind chill 35F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 618.33 miles

I couldn't sleep right away due to phlegm running down the back of my throat so ... I didn't get to sleep until after midnight. I bagged my walk in the morning and got out for a brisk walk after work on my usual "Out to Ling Rd" route. My splits were 13:07 and 12:35 over the last 0.65 mile.

Wednesday, 2/26/2025

5390 steps, 46/142 avg/max HR, 176.4/175.6 pounds, 16 floors climbed

Run: 3.15 miles, 27:52, 8:51, 127/145 avg/max HR, 155/165 avg/max cadence, 41F, 52% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 112.38 miles

I slept better but I was still coughing when I woke up at 5 AM so I bagged my walk. I felt better in the afternoon so I got out for ... a ... run. It was around 40F so I just put on my tights, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I started out slow and easy. I sped up bit by bit as I loosened up. It turned out to be a good run! My splits were 9:11. 8:59, 8:31 and 7:46 over the last 0.15 mile.

Thursday, 2/27/2025

6295 steps, 42/104 avg/max HR, 177.0/177.1 pounds, 14 floors climbed

Walk: 2.25 miles, 30:55, 13:44 pace, 90/108 avg/max HR, 117/192 avg/max cadence, 37F, 87% RH, 15 mph W wind, wind chill 29F, cloudy

Shoes: blue Brooks Launch GTS8 - 555.26 miles

I needed sleep to try to get over the nasal crud that I have been fighting so I slept in again. I got out after work for a longer walk than usual on my "Out to Beach Ave" route. I started out really slow and sped up after a half mile. It's a bit colder when I walk so I had to speed up just to keep warm. My splits were 14:26, 13:04 and 13:42 over the last 0.25 mile.

Friday, 2/28/2025

7122 steps, 44/138 avg/max HR, 174.2/175.9 pounds, 17 floors climbed

Run: 3.15 miles, 27:51, 8:50 pace, 128/143 avg/max HR, 156/169 avg/max cadence, 39F, 56% RH, 12 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 115.53 miles

I slept in again so I got out after work again. I thought about a walk but decided to do a run on the last day of February. I started out nice and easy on my "Out to Mann Rd" route and sped up a bit when I loosened up. My splits were 8:59, 8:55, 8:45 and 7:56 over the last 0.15 mile.

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

I took 216,716 steps in February.

I took 1 treadmill run in February for 3.15 miles.

I took 2 snowshoe walks in February for 3.78 miles. 1.89 miles/snowshoe.

I took 12 walks in February for 13.89 miles, 1.16 miles/walk.

I took 17 runs in February 59.33 miles, 3.49 miles/run.

I ran 2 races in February and 5 races so far in 2025.

 2/8 Freezeroo #5 - 8 miles, 1:08:58, 8:38 pace, 37th out of 100, 2nd out of 2 in my M 65-69 age group, 21F, 73% RH, 7 mph SW wind, wind chill 13F, cloudy

 2/22 Freezeroo #6 - 4.40 miles, 36:35, 8:22 pace, 36th out of 99, 2nd out of 7 in my M 65-69 age group, 18F, 73% RH, 7 mph SW wind, wind chill 10F, partly cloudy

 I finished 2nd in the M 65-69 age group of the 2024-2025 Freezeroo series.

All in all ... it was a struggle keeping active this month between the weather and feeling crappy the last week and a half of the month.

Saturday, 3/1/025

9072 steps, 42/141 avg/max HR, 174.7/173.8 pounds, 22 floors climbed

Run: 4.15 miles, 35:24, 8:46 pace, 131/143 avg/max HR, 158/168 avg/max cadence, 23F, 68% RH, 30 mph WNW wind, wind chill 6F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 119.68 miles

I waited until around noon to get out for a run. I looked up and ... it was windy and snowing out! So I bundled up, put on my googles and got out there. I wore my googles when I ran into the wind ... they helped! I ran a bit slower when I ran into the wind for sure! My splits were 8:56, 9:09, 8:27, 8:41 and 7:52 over the last 0.15 mile.