Sunday, 7/6/2025 to Saturday, 7/12/2025 - Run Our River 5K - July --- IN PROGRESS

I walked 4 times this week, 6.70 miles.

I ran 3 times this week, 6.78 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.

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 1838 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/6/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:36, 13:41 pace, 92/106 avg/max HR, 120/129 avg/max cadence, 79F, 74% RH, 9 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 573.79 miles

I got for a brisky and somewhat drippy walk on my usual "Out to Ling Rd" route. My splits were 13:43 and 13:37 over the last 0.65 mile.

Monday, 7/7/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:48, 13:49 pace, 97/133 avg/max HR, 116/129 avg/max cadence, 75F, 69% RH, 13 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 575.44 miles

I got out a bit late but still before 8 AM on a "back to work" Monday. Yes ... it was on my usual "Out to Ling Rd" route. My splits were 13:58 and 13:56 over the last 0.65 mile.

Tuesday, 7/8/2025

steps, resting/max HR, pounds, floors climbed

Today's race was the Run Our River 5K - July. I got down to the Corn Hill Plaza about a half hour before the race started at 6:15 PM. The weather conditions were 74F, 71% RH, 9 mph N wind and cloudy so I wore shorts and a Shoreline Half tank top.

Run: 0.51, 4:33, 9:01 pace, 123/135 avg/max HR, 151/161 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 374.14 miles

Run: 3.12, 27:40, 8:51 pace, 145/156 avg/max HR, 153/167 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 377.26 miles

I was a bit stiff so I went out on a little 0.51 warm up run to loosen up a bit. The start line was back where it usually was so I knew that the course was the old tried and true one. And ... we were off! I settled into a nice race pace but ... I really couldn't hold it. I slowed down a bit after I stopped for a couple cups of water at the turn. I had to walk up the turn up onto the Ford St Bridge. I ran it in and got it done in 27:40 (27:38 chip time).

I did OK. I was 63rd out of 90, 4th out of 5 in my M 65-69 age group, link here. My splits were 8:19, 9:17, 9:01 and 8:23 over the last 0.12 mile.

Wednesday, 7/9/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:14, 13:29 pace, 90/98 avg/max HR, 117/183 avg/max cadence, 66F, 94% RH, 3 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 577.09 miles

I slept in a bit but still got out before 8 AM for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:41 and 13:11 over the last 0.65 mile.

Thursday, 7/10/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 22:59, 13:07 pace, 94/111 avg/max HR, 122 avg cadence, 66F, 94% RH, calm, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 578.84 miles

I slept in a bit (until 5:53 AM) but still got out before 8 AM for a brisk walk on my usual "Out to Ling Rd" route. I set up a very fast walking pace. My splits were 13:07 and 13:08 over the last 0.75 mile.

Friday, 7/11/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:03, 8:54 pace, 135/152 avg/max HR, 153/163 avg/max cadence, 70F, 88% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 380.41 miles

I just decided that I was going to run so I did. I told myself that I would just do a "Out to Beach Ave" route of 2 miles ... but decided to go for a "Out to the Secret Sidewalk" route so I had the time. I did stop for an untimed 15 seconds at the turnaround to catch my breath. I also walked across Beach Ave when I exited the Secret Sidewalk. But ... I got it done ... a run is a run. My splits were 8:43. 8:59, 9:03 and 8:33 over the last 0.15 mile.

Sunday, 6/29/2025 to Saturday, 7/5/2025 - Irondequoit 2 Mile instead of 10K

I walked 4 times this week, 6.80 miles.

I ran 5 times this week, 8.15 miles.

I took 46,704 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING: 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 1831 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/29/2025

4892 steps, 43/102 resting/max HR, 172.0 pounds, 4 floors climbed

Walk: 1.65 miles, 21:26, 12:59 pace, 93/107 avg/max HR, 123 avg cadence, 64F, 73% RH, 3 mph WNW wind, sunny

Shoe: blue/green Brooks Glycerin GTS20 - 568.84 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:47 and 13:18 over the last 0.65 mile.

Monday, 6/30/2025

6150 steps, 44/121 resting/max HR, 173.7/173.4 pounds, 4 floors climbed

Walk: 1.65 miles, 22:56, 13:54 pace, 105/128 avg/max HR, 116/130 avg/max cadence, 63F, 94% RH, 3 mph SSW wind, sunny

Shoe: blue/green Brooks Glycerin GTS20 - 570.49 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:07 and 13:35 over the last 0.65 mile.

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

I took 23 walks in June for 37.35 miles, 1.62 miles/walk and 93 walks so far in 2025 for 149.30 miles, 1.61 miles/walk. 

I took 9 runs in June for 21.01 miles, 2.33 miles/run and 100 runs so far in 2025 for 354.49 miles, 3.54 miles/run. 

I ran 2 races in June.

6/6 Charlie McMullen Mile, 7:48, 2nd in my M/W 8-10 min/pace race, 68F, 76% RH, calm, cloudy

6/12 Run Our River 5K - June, 27:48, 8:51 pace, 89th out of 136, 5th out of 7 in my M 65-69 age group, 67F, 76% RH, 6 mph NE wind, partly cloudy

I took 189,142 steps in June and 1,360,684 steps so far in 2025.

Tuesday, 7/1/2025

5246 steps, 44/106 resting/max HR, 173.3/172.8 pounds, 3 floors climbed

Walk: 1.65 miles, 22:25, 13:35 pace, 92/102 avg/max HR, 119 avg cadence, 73F, 94% RH, 6 mph SW wind, cloudy

Shoe: blue/green Brooks Glycerin GTS20 - 572.14 miles

I couldn't get to sleep and didn't sleep well so I bagged my Alexa alarm at 5:20 AM. I "slept" in until 6:10 AM but I got out for a brisk walk before 8 AM. I chose my usual "Out to Ling Rd" route. My splits were 13:38 and 13:30 over the last 0.65 mile.

Wednesday, 7/2/2025

14973 steps, 44/144 resting/max HR, 174.0/173.3 pounds, 13 floors climbed

Run: 2.15 miles, 19:53, 9:14 pace, 130/148 avg/max HR, 152/162 avg/max cadence, 66F, 83% RH, 10 mph WNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 364.78 miles

I needed to see if I could run so I got out on my short "Out to Beach Ave" route. It's a short out and to back to ... wait for it ... Beach Ave. I took it nice and easy. My splits were 9:31, 9:07 and 8:11 over the last 0.15 mile.

Ricky, my L3Harris CS counterpart who also works for Ricky, was on medical leave and his backup, Ryan, was on vacation all week so ... I subbed for him today. Well ... I got lost several times and wandered around the JROC and Massari buildings while I looked for printers. I eventually found them and fix their ills. I also racked up almost 15,000 steps. I fell asleep a bit after supper and was asleep by 9 PM.

 

Thursday, 7/3/2025

8371 steps, 44/104 resting/max HR, 172.8/172.5 pounds, 8 floors climbed

Walk: 1.85 miles, 30:16, 16:20 pace, 75/84 avg/max HR, 109/118 avg/max cadence, 64F, 94% RH, 3 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 366.63 miles

My legs were still tired from yesterday so my pace was off on my new "Around the complex" route. My splits were 16:38 and 15:57 over the last 0.85 mile.

Friday, 7/4/2025

7072 steps, 43/146 resting/max HR, 173.4 pounds, 13 floors climbed

I dialed back to the Irondequoit 2 Mile instead of the 10K when I picked up my bib and newest favorite race shirt on Wednesday. I knew that the Irondequoit 10K course was even harder than the Lilac 10K course so I knew that my right knee and overall fitness wouldn't be up for the task. I headed out a bit early and got past the race start around 7:10 AM before they closed off Titus Ave between Portland Ave and Kings Highway so I could easily park at a nearby school.

Run: 0.5 mile, 4:35, 9:09 pace, 115/130 avg/max HR, 150/158 avg/max cadence, 54F, 90% RH, calm, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 367.13 miles

Run: 2.05 miles, 17:19, 8:28 pace, 139/153 avg/max HR, 156/170 avg/max cadence, 60F, 84% RH, calm, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 369.18 miles

I got out for a wee warm up run at 9:09 pace and then lined up. The announcer said it was the biggest 2 Mile ever at around 400 registered. 

And ... we were off! The course was unfamiliar, so I just followed everyone else as we meandered around. Most of the first mile seemed to be downhill so I knew I would pay for running hard on the downhills. And ... yes ... I did pay for it on the way back. I fought the urge to stop (except for a cup of water). And ... done in 17:19 (17:14 chip time). 

I did OK. I was 55th out of 398, 2nd out of 8 in my M 65-69 age group, Runsignup link here. My splits were 8:13 and 8:45. Meanwhile, the Irondequoit 10K was being held. It had 317 finishers, Runsignup link here. Rochester Running Company had a video Facebook link here. The Brighton 5K had 460 finishers, Yellowjacketracing.com link here. The Firecracker 4 had 564 finishers, Yellowjacketracing.com link here. The Greece Freedom Run 5K had 161 finishers, Hourglassworks.com link here.

7/5/2025

7576 steps, 32/148 resting/max HR, 174.5/173.1 pounds, 11 floors climbed

Run: 4.45 miles, 42:25, 9:31 pace, 134/150 avg/max HR, 150/161 avg/max cadence, 64F, 73% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 373.63 miles

I wanted a longer run to test out my right knee so I headed out on my "Out by the pier and around" route. I haven't run this long since 4/28 so it been a while. I did OK until 2.55 miles and then I lapsed into a run/walk with several walk breaks. Still ... there was no pain and no ache ... just a nag in my head ... "maybe you shouldn't be doing this" ... oh well I did it anyway. My splits were 9:06, 8:58, 9:34, 10:27 and 9:32 over the last 0.45 mile.

Sunday, 6/22/2025 to Saturday, 6/28/2025

I walked 5 times this week, 8.30 miles.

I ran twice this week, 6.32 miles.

I took 46,509 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING: 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 1824 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/22/2025

7706 steps, 43/152 resting/max HR, 173.9/172.7 pounds, 16 floors climbed

Run: 3.16 miles, 29:20, 136/159 avg/max HR, 150/160 avg/max cadence, 9:18 pace, 82F, 70% RH, 18 mph W wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 356.17 miles

I needed a run no matter what my swollen right knee had to say ... so I got up, set the time on the coffee, weighed myself, got dressed and got out there. It was definitely warm and humid so I wore my shortest running shorts and a Shoreline Half tank top. I set up a nice and easy pace on my newest favorite route ... the "Out to the Secret Sidewalk" route. I pushed a itty-bitty bit but didn't dawdle either. I got it done and was glad that I did. My splits were 9:10, 9:08, 9:39 and 8:51 over the last 0.16 mile.

There are a few runners that I know (Phil Alesio, Wendy Abbott, Christine Antonini and Steve Levitsky) that are running the Grandma's Marathon in Deluth, Minnesota today ... it was 55F at 10 AM with a high of 62F today ... great running weather!

Monday, 6/23/2025

8797 steps, 44/94 resting/max HR, 173.0/172.7 pounds, 7 floors climbed

Walk: 1.70 mile, 24:28, 14:24 pace, 88/99 avg/max HR, 116/134 avg/max cadence, 77F, 83% RH, 7 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 563.89 miles

Well ... today marked 5 years of either a walk, run or bike of greater than 1 mile. I had just ran yesterday so I walked today on my usual "Out to Ling Rd" route. My splits were 14:44 and 13:56 over the last 0.7 mile.

It's been 5 years in my R/W/B streak ... here's my stats!

I have taken 634 walks for 1013.54 miles, 1.60 miles/walk; 22 snowshoes for 42.56 miles, 1.93 miles/snowshoe; 1042 runs for 4113.89 miles, 3.95 miles/run; 7 treadmills for 9.75 miles, 1.39 miles/treadmill; 303 bikes for 3923 miles, 12.95 miles/bike and 5 indoor bikes for 28 miles, 5.60 miles/indoor bike. That's 1826 days for 2013 activities and 9130.74 miles Whew ... and I'm not done yet!!!!!!!

Tuesday, 6/24/2025

4633 steps, 44/91 resting/max HR, 173.8/173.6 pounds, 3 floors climbed

Walk: 1.65 miles: 24:45, 14:54 pace, 84/95 avg/max HR, 114 avg cadence, 75F, 78%, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 565.54 miles

My right knee ached a bit more than usual so my pace on this "Out to Ling Rd" route was a bit off until it loosened up. My splits were 15:10 and 14:29 over the last 0.65 mile.

Wednesday, 6/25/2025

7906 steps, 44/122 resting/max HR, 173.8/173.4 pounds, 5 floors climbed

Walk: 1.65 miles, 22:52, 13:53 pace, 84/95 avg/max HR, 114 avg cadence, 72F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 357.82 miles

Both of my knees felt a bit achey so I got out for a brisk walk on my "Out to Ling Rd" route. I saw a guy who was dressed a bit warmer than I was. He wore long pants with shorts over them along with a long sleeve shirt (I didn't check for a hat or gloves). I wore my shortest shorts and a yellow Shoreline Half tank top. Anyway ... my splits were 15:10 and 14:29 over the last 0.65 mile.

Thursday, 6/26/2025

7737 steps, 43/107 resting/max HR, 172.8/172.7 pounds, 8 floors climbed

Walk: 1.65 miles, 22:35, 13:42 pace, 86/104 avg/max HR, 118/136 avg/max cadence, 61F, 88% RH, 16 mph ENE wind, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 567.19 miles

The weather had turned so it was cooler and a light rain fell ... but I got out for a brisk walk on my usual "Out to Ling Rd" route anyways. What's a bit of liquid sunshine? So ... I got a bit damp. My splits were 13:46 and 13:34 over the last 0.65 mile.

Friday, 6/27/2025

3628 steps, 43/103 resting/max HR, 173.3/173.0 pounds, 7 floors climbed

Walk: 1.65 miles, 22:00, 13:20 pace, 95/112 avg/max HR, 117 avg cadence, 66F, 88% RH, 10 mph ESE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 359.47 miles

I slept in a bit (like I had all week) but still got out for a brisk walk before 8 AM on my usual "Out to Ling Rd". My knees disagreed a bit but they loosened up after a 1/4 mile. My splits were 13:23 and 13:16 over the last 0.65 mile.

Saturday, 6/28/2025

6102 steps, 44/156 resting/max HR, 173.4/172.6 pounds, 11 floors climbed

Run: 3.16 miles, 29:56, 9:28 pace, 139/165 avg/max HR, 149 avg cadence, 73F, 78% RH, 13 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 362.63 miles

I needed to prove to myself so I could still run so I got up, set the timer on the coffee, weighed myself, got dressed and got out there. I have done this so many times before ... run, walk, snowshoe or bike. Today ... I got my legs up to a nice and easy pace and held it until the turnaround at Clematis St. Then ... I lapsed into a run/walk with 4 tiny walk breaks. My splits were 9:02, 9:11, 10:15 and 9:06 over the last 0.16 mile.

Sunday, 6/15/2025 to Saturday, 6/21/2025

I walked 5 times this week, 8.10 miles.

I ran twice this week, 6.35 miles.

I took 42,175 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 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 1817 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/15/2025

5729 steps, 43/148 resting/max HR, 171.9/171.0 pounds, 13 floors climbed

Run: 3.17 miles, 30:05, 9:29 pace, 237/155 avg/max HR, 152/160 avg/max cadence, 66F, 73% RH, 5 mph ESE wind, partly cloudy

Shoe: blue Brooks Glycerin Stealthfit GTS20 - 348.18 miles

I decided that a run was definitely needed on Father's Day ... no matter what my swollen right knee had to say about it. So ... I got up out of bed, set the timer on the coffee, weighed myself, got dressed and got out there. I set up a slow pace ... held it on my "Out to the Secret Sidewalk" route" ... and got it done. My splits were 9:25, 9:33, 9:31 and 9:20 over the last 0.17 mile.

So ... you might notice the difference between the scrawny left knee and the swollen right knee. It's been like this for 2 months now.

Monday, 6/16/2025

8362 steps, 42/123 resting/max HR, 170.8/171.4 pounds, 6 floors climbed

Walk: 1.65 miles, 21:31, 13:02, 96/134 avg/max HR, 122 avg cadence, 66F, 78% RH, 9 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 557.39 miles

I got to sleep late so I slept in. I got out a bit before 9 AM and set up a blistering pace on my usual "Out to Ling Rd" route. My splits were 12:59 and 13:09 over the last 0.65 mile.

Tuesday, 6/17/2025

7820 steps, 47/97 resting/max HR, 172.3/172.4 pounds, 7 floors climbed

Walk: 1.65 miles, 21:51, 13:14 pace, 91/100 avg/max HR, 121/137 avg/max cadence, 63F, 94% RH, 3 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 559.04 miles

I got out a bit late for a brisk (almost blistering) walk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:09 on the last 0.65 mile.

Wednesday, 6/18/2025

3244 steps, 44/93 resting/max HR, 172.3/171.9 pounds, 3 floors climbed

Walk: 1.5 miles, 22:05, 14:44 pace, 88/98 avg/max HR, 107/187 avg/max cadence, 70F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 560.54 miles

I wanted to run but ... I walked like usual on my usual "Out to Ling Rd" route. I stopped to talk with Phil Alesio on the way back. He lives somewhere directly opposite where Greenleaf Meadows exits onto Greenleaf Rd so I have seen very occasionally when we are out at the same time. He remarked that I was walking instead of running so I told him about my swollen right knee and that I really should go back to the doctor. He told me that he will be running the Grandma's Marathon in Duluth Minnesota on Sunday. I didn't pause my Garmin so my pace was off. My splits were 15:16 and 13:38 over the last 0.65 mile.

Thursday, 6/19/2025

5487 steps, 43/148 resting/max HR, 172.2/171.1 pounds, 10 floors climbed

Run: 3.18 miles, 30:20, 9:33 pace, 136/151 avg/max HR, 149/162 avg/max cadence, 72F, 78% RH, 14 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 351.36 miles

L3Harris had Juneteenth off so I think Ricoh is taking it as a Site Holiday day off. So ... I slept in until just past 7:30 AM. It felt nice. I decided to take my swollen right knee out for a nice and easy paced run on my "Out to the Secret Sidewalk" route. I got a bit overheated on the way back during the last mile so I took a few walk breaks. My splits were 9:11, 9:15, 10:15 and 9:23 over the last 0.18 mile.

Friday, 6/20/2025

5987 steps, 43/97 resting/max HR, 172.2/171.9 pounds, 6 floors climbed

Walk: 1.65 miles, 21:48, 13:13 pace, 92/103 avg/max HR, 122 avg cadence, 63F, 88% RH, 12 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 562.19 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:16 and 13:08 over the last 0.65 mile.

Saturday, 6/21/2025

5546 steps, 48/102 resting/max HR, 172.8 pounds, 21 floors climbed

Walk: 1.65 miles, 22:13, 13:28 pace, 94/105 avg/max HR, 118/136 avg/max cadence, 72F, 73% RH, 5 mph SSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 353.01 miles

I wanted to run but my swollen right knee seemed a bit more off than usual so I settled for a brisk walk on my usual "Out to Ling Rd" route. You can still sweat a bit if you walk fast enough! My splits were 13:34 and 13:18 over the last 0.65 mile.

I also walked so I knew I was going to do the laundry. I ended up with 6 loads: towels, darks, colors, sheets, pillowcases and mattress pads. Hence, lots of 26 step trips up and down from the 2nd floor to the basement.

Also ... 47 bombed 3 nuclear sites in Iran. FDT, his minions and his followers!!!

Sunday, 6/8/2025 to Saturday, 6/14/2025 - Run Our River 5K - June

I walked 6 times this week, 9.40 miles.

I ran twice this week, 3.64 miles.

I took 41,960 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 (when it feels like connecting to our Wi-Fi).

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 1810 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/8/2025

3828 steps, 44/95 resting/max HR, 171.7/171.1 pounds, 6 floors climbed

Walk: 1.65 miles, 22:46, 13:48 pace, 88/100 avg/max HR, 116/232 avg/max cadence, 68F, 56% RH, 6 mph E wind, cloudy, Air Quality Index 118

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 333.61 miles

I found an eye mask around 6 AM so I could sleep in until 8:45 AM. My window faces the north and the sky gets light very early in May, June and July. I felt that I needed the sleep after so many nights of just getting around 6 hours of sleep. I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:52 and 13:44 over the last 0.65 mile.

Monday, 6/9/2025

7780 steps, 44/96 resting/max HR, 172.8/172.2 pounds, 7 floors climbed

Walk: 1.65 miles, 22:32, 13:40 pace, 90/100 avg/max HR, 115/132 avg/max cadence, 63F, 94% RH, 5 mph SSE wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 335.26 miles

I got out a bit late for a brisk walk on my usual "Out to Ling Rd". My darling wife, Christine, was concerned that I was wearing a gray Lilac short sleeve tech and wouldn't be seen so I changed into a yellow Old Goat Trail Run short sleeve tech. She was happier so I set forth. I set up a brisk pace. I had a very slight limp that should went away. My splits were 13:37 and 13:45 over the last 0.65 mile.

Tuesday, 6/10/2025

9021 steps, 48/152 resting/max HR, 173.4/173.1 pounds, 12 floors climbed

Tonight's race was the June edition of Run Our River 5K. The weather conditions were 67F, 79% RH, 6mph NE wind, partly sunny.

Run: 0.51 miles, 5:00, 9:53, 122/133 avg/max HR, 146/156 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 335.77 miles

Run: 3.14 miles, 27:48, 8:51 pace, 144/157 avg/max HR, 154/165 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 338.91 miles

My warm up run was not the best. And ... we were off! I felt a bit off so I just dialed in a slow race pace, held on and hoped for the best. I had to constantly fight the urge to just walk. I did take a couple cups of water at the halfway point. The course had an extra detour on the way back due to the rain yesterday. There was a 100 feet section of the Genesee River Trail that was a small pond. I saw a couple of ducks enjoying themselves. I saw Bill Crowe up ahead and tried to catch him but finished a few seconds behind him. And ... done in 27:48 (27:45 chip time), RunSignup link here. 

I did the best I could tonight ... my swollen right knee ... whatever. I was 89th out of 136, 5th out of 7 in my M 65-69 age group. My splits were 8:29, 9:28, 8:45 and 7:52 over the last 0.14 mile.

Wednesday, 6/11/2025

7486 steps, 43/89 resting/max HR, 172.5/171.9 pounds, 6 floors climbed

Walk: 1.65 miles, 24:13, 14:43 pace, 81/87 avg/max HR, 114/124 avg/max cadence, 57F, 88% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 340.56 miles

My right knee was a bit achy but I got up, set the coffee for 6:40 AM, weighed myself, got dressed and got out for a slightly achy walk on my usual "Out to Ling Rd" route. It's long enough to get everything loosened up. My splits were 14:46 and 14:37 over the last 0.65 mile.

Thursday, 6/12/2025

6450 steps, 45/104 resting/max HR, 171.7/171.4 pounds, 6 floors climbed

Walk: 1.15 miles, 17:43, 15:24 pace, 91/107 avg/max HR, 111/121 avg/max cadence, 64F, 52% RH, 8 mph WNW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 341.71 miles

I didn't get to sleep until almost 1 AM. I just couldn't turn off my mind from thinking about life. A political aside ... there is plenty to think about ... Trump sent 4000 "nationalized" CA National Guards and 700 Marines to LA, RJK Jr filled a vaccine board that he gutted with his toadies, etc ... SSDD. So ... I bagged my Alexa 5:20 AM alarm and slept in until 6:35 AM. Big whoop ... I got 5.5 hours of sleep. My right knee ached so I just got out for my "Another mile" route . My splits were 15:29 and 14:50 over the last 0.15 mile.

Friday, 6/13/2025

3594 steps, 43/96 resting/max HR, 172.0 pounds, 4 floors climbed

Walk: 1.65 miles, 24:14, 14:41 pace, 81/102 avg/max HR, 115/126 avg/max cadence, 55F, 72% RH, 9 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 343.36 miles

I slept in a bit and got a good night's rest. I got out for an OK walk on my usual "Out to Ling Rd" route. My right knee was a bit achy but I expect it now. Yes ... I know that I should go back to the doctor's. I am almost to that bit. Maybe next week. Anyway ... it was a bit cool so I wore a long/short sleeve tech combo. My splits were 15:03 and 14:09 over the last 0.65 mile.

Saturday, 6/14/2025

3801 steps, 44/104 resting/max HR, 172.1/171.6 pounds, 4 floors climbed

Walk: 1.65 miles, 22:31, 13:39 pace, 92/114 avg/max HR, 121 avg cadence, 59F, 77% RH, 8 mph NNE wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 345.01 miles

I slept in until just past 7:30 AM and puttered with my phone in bed for a while. But ... some form of physical activity outside needed to be done ... so I got up, set the timer on the coffee, got dressed and got out there. I really wanted to run. I flexed both knees and knew that my right knee wasn't up to running. So ... I set up an OK pace (at first) on my usual "Out to Ling Rd" route.

I was just at the Greenleaf Meadows garage/office when I saw a credit card lying on the ground. I walked about 50 feet past when I stopped. I had seen the car of our next door neighbor parked at the garage/office where she works so I knew she was in there. I went back, picked up the card, rang the bell and gave it to her. She knew the woman whose name was on the card and thanked me. I wouldn't have stopped if I had been running or might not have even seen it. So ... my walk turned into my "good deed for the day".

Anyway ... it ached a bit when I took long strides so I started to take shorter strides and hiked up my pace. My splits were 13:54 and 13:16 over the last 0.65 mile.

There was sadness in Minneapolis, MN where two state representatives and their spouses were shot by an assailant in the early Saturday morning hours. Sadly, the one state representative and their spouse died, link here.

Moving to the No Kings Day protest ...

Today was June 14th, Flag Day. It was also the 250th anniversary of the US Army, 47's 79th birthday and No Kings Day. I believe the above pictures are from the Brighton location of the six that were held in Monroe County. There was one on Lake Shore Boulevard about 4 miles way.

A bit of a difference between about 2000 No Kings that had an estimated 11 million and 47's "perade" that had MAYBE 25,000 in attendance.

Sunday, 6/1/2025 to Saturday, 6/7/2025 - Charlie McMullen Mile

I walked 5 times this week, 8.25 miles.

I ran 3 times this week, 4.69 miles.

I took 47,456 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 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 1803 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/1/2025

3490 steps, 43/105 avg/max HR, 171.9/172.0 pounds, 4 floors climbed

Walk: 1.65 miles, 23:23, 14:10 pace, 96/113 avg/max HR, 117/127 avg/max cadence, 48F, 71% RH, 14 mph WNW wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 320.67 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:11 and 14:08 over the last 0.65 mile.

Monday, 6/2/2025

10423 steps, 44/100 avg/max HR, 172.2/172.1 pounds, 7 floors climbed

Walk: 1.65 miles, 23:02, 13:58 pace, 95/107 avg/max HR, 120/190 avg/max cadence, 43F, 87% RH, 9 mph SW wind, wind chill 38F, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 322.32 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:06 and 13:47 over the last 0.65 mile.

I took a half day off Ricoh so I take my darling wife, Christine to her colonoscopy. She had prepped all yesterday and got maybe two hours of sleep. She endured the waiting, the procedure and the recovery like a trouper. We went to Cracker Barrel in Henrietta for lunch. I put her to bed when we got home ... I don't know if she slept when I went off to work. My Ricoh printers needed me on a Monday morning ... like usual.

Tuesday, 6/3/2025

7068 steps, 49/105 avg/max HR, 173.8/173.4 pounds, 5 floors climbed

Walk: 1.65 miles, 22:47, 13:38 pace, 84/103 avg/max HR, 122 avg cadence, 52F, 62% RH, 7 mph SW wind, hazy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 323.97 miles

I got out for another brisk walk on very usual "Out to Ling Rd" route. My splits were 13:53 and 13:42 over the last 0.65 mile.

Wednesday, 6/4/2025

5055 steps, 44/91 avg/max HR, 173.4/172.9 pounds, 5 floors climbed

Walk: 1.65 miles, 23:17, 14:07 pace, 84/93 avg/max HR, 119 avg cadence, 63F, 63% RH, 7 mph wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 325.62 miles

It was actually above 60F! I struck up a brisk pace even though my right knee complained a bit. Out and back on my usual "Out to Ling Rd" route ... no worries. My splits were 14:30 and 13:46 over the last 0.65 mile.

The high at the Rochester airport rocketed up to 88F! I broke out my Ricoh short sleeve shirt.

Thursday, 6/5/2025

7081 steps, 45/96 avg/max HR, 173.4/173.2 pounds, 9 floors climbed

Walk: 1.65 miles, 23:23, 14:11 pace, 86/99 avg/max HR, 117/193 avg/max cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.27 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:11 and 14:12 over the last 0.65 mile.

Friday, 6/6/2025

6843 steps, 43/154 avg/max HR, 173.3 pounds, 3 floors climbed

Run: 0.5 mile, 5:11, 10:30 pace, 116/129 avg/max HR, 145/155 avg/max cadence, 68F, 76% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.77 miles

Run: 1.02 mile, 7:48, 7:42 pace, 149/166 avg/max HR, 159/176 avg/max cadence, 68F, 76% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 328.79 miles

Today's race was my 11th Charlie McMullen Mile. I had reservations about whether my right knee could handle a fast mile race. I thought long and hard about signing up ... and didn't sign up until around 10 PM on Thursday night. But ... I love to race ... so I headed down to St John Fisher University on the first Friday in June ... like I had 10 times before. I had signed up for the Men/Women 8-10 Min/Mile race. 

I toed the line along with 18 other runners. And ... we were off! I set up a nice race pace with the lead runners. I held 3rd or 4th for laps 1, 2. I moved to 2nd or 3rd for lap 3. I was third when Bill Crowe passed everyone on the backstretch of lap 4 to take the lead. I moved into second and chased him. I kicked in the last 100 meters but couldn't catch him. He told me that he was very surprised and that had run his fastest mile in several years. Way to go, Bill ... a 75-year-old runner!

A picture by Vickey Beaver of Bill Crowe in the white GRTC tank top and me in my yellow 2013 McMullen Mile shirt 

Bill ran a 7:47.07 and I was very pleased with my official time of 7:48.64, Leone Timing link, here. A rough estimate of my lap times was 1:51, 3:54 (2:02), 5:53 (1:59) and 7:48 (1:55). No bad for a runner with a swollen right knee!

Saturday, 6/7/2025

7496 steps, 44/147 avg/max HR, 173.2/171.9 pounds, 22 floors climbed

Run: 3.17 miles, 29:17, 9:15 pace, 135/151 avg/max HR, 154/161 avg/max cadence, 63F, 88% RH, 3 mph NNW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 331.96 miles

A wiser idea would have been to walk today ... but sometime a runner just has to run... so I laced up my shoes and got out for a 5K on my "Out to the Secret Sidewalk" route. Yes ... my right knee did ache a bit ... I kept running. My splits were 9:24, 9:15, 9:11 and 8:46 over the last 0.17 mile.

The laundry needed to be done so I managed to get up and down the stairs enough to get 4 loads done by 5 PM.

Sunday, 5/25/2025 to Saturday, 5/31/2025

I walked 5 times this week, 7.76 miles.

I ran twice this week, 6.30 miles.

I took 40,175 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 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 1796 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/25/2025

4395 steps, 43/101 avg/max HR, 172.0/171.8 pounds, 4 floors climbed

Walk: 1.75 miles, 25:13, 14:24 pace, 97/108 avg/max HR, 117/177 avg/max cadence, 48F, 81% RH, 7 mph W wind, wind chill 46F, overcast

Shoes: blue Brooks Launch GTS8 - 606.61 miles

It felt a bit chilly with the wind so I wore shorts, a long/short sleeve tech combo and light running gloves for this installation of my "Out to Ling Rd". My right knee was a bit achy. My splits were 14:25 and 14:22 over the last 0.75 mile.

Monday, 5/26/2025

6182 steps, 46/152 avg/max HR, 171.0/170.7 pounds, 13 floors climbed

Run: 3.15 miles, 29:56, 9:30 pace, 136/157 avg/max HR, 152/163 avg/max cadence, 66F, 60% RH, 12 mph NE wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 314.21 miles

The west end of the Secret Sidewalk on Memorial Day

The sun is rising earlier and earlier so it woke me up at a bit after 6:30 AM. I do remember when I used to be a night owl ... lol ... but not anymore. I puttered around before I tackled a bit of cleaning ... mopping the kitchen floor and cleaning the crud stuck to the inside of the refrigerator. Then ... I knew that I had to find if I could still run. So ... got dressed in just shorts and a short sleeve tech ... and struck up a really easy pace. My right knee complained a bit but it was just a dull ache. I could have turned around at Ling Rd or Beache Ave but headed out to Clematis St for a 5K. It felt sort of OK. My right knee is just as swollen as it was a month and a half ago. I know I need to go back to the doctor ... soon.

Tuesday, 5/27/2025

6396 steps, 44/99 avg/max HR, 170.5/170.6 pounds, 7 floors climbed

Walk: 1.15 miles, 21:26, 18:41 pace, 73/87 avg/max HR, 101/113 avg/max cadence, 45F, 100% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 607.76 miles

I got out an OK walk that turned into a "oh, shit" walk. I decided to do a walk on my "Another mile" route. It turned into "oh, shit" when I stretched to step over some mud and slipped a bit. This slip tweaked my right knee. I limped the rest of the way home ... whatever. My splits were 18:16 and 21:26 (limping) over the last 0.15 mile.

Wednesday, 5/28/2025

7875 steps, 46/114 avg/max HR, 172.8/172.6 pounds (pasta weight gain!), 7 floors climbed

Walk: 1.65 miles, 26:40, 16:10 pace, 103/116 avg/max HR, 11/118 avg/max cadence, 48F, 93% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 609.41 miles

My right knee and I got out for a bit of limpy walk on my usual "Out to Ling Rd" route. Joy ... or not ... I got out there and did it. My splits were 16:13 and 16:05 over the last 0.65 mile.

Thursday, 5/29/2025

6229 steps, 47/91 avg/max HR, 173.9/173.9 (more pasta weight gain!) pounds, 7 floors climbed

Walk: 1.65 miles, 27:21, 16:35 pace, 81/94 avg/max HR, 109 avg cadence, 55F, 100% RH, 6 mph S wind, overcast

Shoes: blue Brooks Launch GTS8 - 611.06 miles

I got out for yet another walk on my "Out to Ling Rd" route. I felt a slight ache in the front of my right knee so I just walked. Yes ... I need to go back to the doctor. My splits were 16:52 and 16:09 over the last 0.65 mile.

Friday, 5/30/2025

3499steps, 43/104 avg/max HR, 172.8/172.6 pounds, 8 floors climbed

Walk: 1.66 miles, 22:18, 13:29 pace, 91/103 avg/max HR, 122/192 avg/max cadence, 55F, 94% RH, 6 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 315.87 miles

I felt pretty good this morning during this walk on my "Out to Ling Rd" route. Yesterday ... a bit blah and today ... double thumbs up. My splits were 13:18 and 13:44 over the last 0.66 mile.

Saturday, 5/31/2025

5599 steps, 46/149 avg/max HR, 172.8/172.1pounds, 15 floors climbed

Run: 3.15 miles, 28:44, 9:07 pace, 136/156 avg/max HR, 152/161 avg/max cadence, 48F, 87% RH 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 319.02 miles

I got up, dreseed and almost out around 8:30 AM ... but it was pouring when I looked outside. I didn't want to get drenched ... so I waited. I got out around noon. I thought about a walk or a run ... I chose a run. My right knee felt OK (but it was still swollen) ... but I still struck up a steady pace ... out by Ling Rd, past Beach Ave ... up to the Secret Sidewalk ... and back. I felt OK ... but didn't stretch. My splits were 9:16, 9:12, 9:00 and 8:17 over the last 0.15 mile.

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

I took 25 walks during May for 40.36 miles, 1.61 miles/walk and 68 walks so far in 2025 for 108.45 miles, 1.59 miles/walk.

I took 8 runs during May for 23.48 miles, 2.94 miles/run and 90 runs so far in 2025 for 331.33 miles, 3.68 miles/run.

I ran 2 races in May and 9 races so far in 2025.

5/13/2025 - Run Our River 5K, 26:00, 8:22 pace, 51st/95, 2nd/5 in my M 65-69 age group, 71F, 71% RH, 16 mph SSE wind, sprinkles.

5/18/2025 - Lilac 10K, 1:02:46, 10:06 pace, 449th/737, 6th/11 in my M 65-69 age group, 56F, 84% RH, 12 mph W wind, overcast.

I took 195,523 steps in May and 1,171,542 steps so in 2025.

I am walking a lot more this month because of my swollen right knee. I am running slower and it aches after I run. Yes, I need to go to the doctor for more tests ... but I need to find the time. My Ricoh printers at L3Harris have been cranky lately.

Sunday, May 18th to Saturday, May 24th - Lilac 10K

I walked 6 times this week, 9.40 miles.

I ran twice this week, 7.05 miles.

I took 48,378 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 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 1789 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/18/2025

15514 steps, 43/151 avg/max HR, 173.7/173.1 pounds, 37 floors climbed

Today's race with my 13th Lilac 10K. In retrospect ... running this race was not a good idea ... said my right knee.

Run: 0.75 mile, 7:13, 9:36 pace, 124/133 avg/max HR, 150/158 avg/max cadence, 55F, 82% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 303.61 miles

Anyway ... I decided to get out early for a shakedown run to see if my right knee could hold up. I felt OK but I had doubts about how long it would last.

Run: 6.30 miles, 1:02:46, 10:06 pace, 134/155 avg/max HR, 146/176 avg/max cadence, 56F, 84% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 309.91 miles

I headed for Highland Park around 8:10 AM like usual in plenty of time for the 9:30 AM start. I was going to park at the Al Sigl Center and pay $10 like usual. But ... I turned left into the old abandoned 15 story Physchrite Center parking lot and parked for free. It was about 1/2 mile farther away from the Al Sigl Center parking lot though.

So ... I walked slowly up the start line. I didn't go out for another warm up lot. I just stretched and waited. I lined up a lot farther back than I usually do.

And ... we were off! Well ... I didn't really start running for 58 seconds .... until I got to the start line. I started slow and slowly started to pass slower runners who were just running too slow. I ran well for 4 miles. My right knee started acting up in mile 5. I passed the Rochester Running Company cheer tent with about 0.75 mile to go. Then ... I couldn't get back up to any semblance of running without pain in my right knee. So ... I just walked it in. 

A slight mist had started so I just went into the post race area for about a couple minutes to get a banana and a bag of three Timbits. Then I began the slow and a bit painful walk out to the Trax. Another race in the spreadsheet.

I did the best I could for as long as I could. I was 449th out of 737 and 6th out of 11 in my M 65-69 age group, link here. My splits were 8:53, 8:44, 8:39, 9:02, 9:57 and 12:33 and 18:08 over the last 0.3 mile.

Monday, 5/19/2025

5207 steps, 41/92 avg/max HR, 173.1 pounds, 5 floors climbed

Walk: 1.15 miles, 19:24, 16:53 pace, 73/86 avg/max HR, 104/116 avg/max cadence, 46F, 76% RH, 8 mph NNW wind, wind chill 43F, cloudy

Shoes: blue Brook Glycerin Stealthfit GTS20 - 311.06 miles

I had a bit of trouble getting my right legs situated so it wouldn't ache as much when I tried to go to sleep last night. I ended putting it on a pillow to prop it up a bit. I slept in for a whole 11 minutes until 5:31 AM ... so I just got up after a long while and got out for a short walk on my "Another mile" route. It was a bit chilly but I paid no heed and got it ... slowly ... done. My right knee and right calf were a bit cranky. My splits were 16:52 and 17:01 over the last 0.15 mile.

Tuesday, 5/20/2025

6004 steps, 41/96 avg/max HR, 174.4/174.5 pounds, 3 floors climbed

Walk: 1.65 miles, 24:24 estimated, 16:00 estimated, 78/84 avg/max HR, 113/122 avg/max cadence, 39F, 81% RH, 5 mph NNW wind, sunny

It was 42F when Alexa woke up at 5:20 AM. But ... I got up, got dressed and got out there (though a bit late) for a walk on my usual "Out to Ling Rd" route. My tights and other cold weather gear were only on the 4th stair so they were easy to grab ... checks calendar ... it is May 20th ... and wore tights. Anyway ... I didn't press Start on my Venu firmly enough until I was 1/2 mile out. I settled for a slow 16:00 pace ... whatever.

Wednesday, 5/21/2025

7754 steps, 45/96 avg/max HR, 174.3/174.1 pounds, 9 floors climbed

Walk: 1.65 miles, 25:44, 15:36 pace, 96/109 avg/max HR, 113/121 avg/max cadence, 46F, 87% RH, 8 mph E wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 599.91 miles

My right knee felt a smidge better this morning. I really need to get it looked at again but I just haven't picked up the phone yet. Anyway ... I got up, got dressed and got out there. I did limp just a little bit on my usual "Out to Ling Rd" route. I got it done with splits of 15:39 and 15:32 over the last 0.65 mile.

Thursday, 5/22/2025

6457 steps, 44/97 avg/max HR, 174.8/174.6 pounds, 4 floors climbed

Walk: 1.65 miles, 26:41, 16:09 pace, 79/89 avg/max HR, 112/121 avg/max cadence, 48F, 93% RH, 10 mph SE wind, wind chill 44F, light rain

Shoes: blue Brooks Launch GTS8 - 601.56 miles

Another dismal and dreary and rainy morning in upstate NY. But ... I dragged myself out of bed, got dressed with most of my cold weather gear (Brooks tights, a long/short sleeve tech combo, Brooks beanie and light running gloves) and got out there. My right knee was a wee bit cranky so I didn't push the pace. I really have to get it checked out soon. Anyway ... the light sprinkles put a damper on my mood ... but I got it done. My splits were 16:38 and 15:27 over the last 0.65 mile. 

Friday, 5/23/2025

3856 steps, 44/91 avg/max HR, 174.8/174.4 pounds, 8 floors climbed

Walk: 1.65 mile, 25:12, 15:15 pace, 83/94 avg/max HR, 114/123 avg/max cadence, 48F, 93% RH, 10 mph SW wind, wind chill 44F, drizzle

Shoes: blue Brooks Launch GTS8 - 603.21 miles

It was just as grey as yesterday and it was drizzling. But ... I got up, got dressed in shorts, long/short sleeve combo, Brooks beanie and light running gloves ... on the 23rd of June. But ... I got out on my "Out to Ling Rd" route. My right knee was a bit cranky so I didn't push the pace. Done ... my splits were 15:35 and 14:46 over the past 0.65 mile.

Saturday, 5/24/2025

3586 steps, 42/107 avg/max HR, 172.2/172.6 pounds, 7 floors climbed

Walk: 1.65 mile, 23:10, 14:03 pace, 98/119 avg/max HR, 115/128 avg/max cadence, 52F, 82% RH, 12 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 604.86 miles

I bagged on 2 chances to run a 5K this morning ... the Sunset House 5K, a RROY race in Irondequoit and the Derks Memorial 5K at Monroe Community Church in Henrietta. I could have signed up for the latter race as late as last night ... but the race start was at 8 AM and my right knee wouldn't have liked it. 

So ... I slept in late until 7:45 AM and didn't get out until around 10 AM. It had rained overnight but it was clearing when I got out for a brisk walk on my usual "Out to Ling Rd". My right knee felt OK. My splits were 14:14 and 13:43 over the last 0.65 mile.

Sunday, 5/11/2025 to Saturday, 5/17/2026 - Run Our River 5K - May --- IN PROGRESS

I walked 5 times this week, 8.25 miles.

I ran 3 times this week, 6.98 miles.

I took 43,217 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 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 1782 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/11/2025

5797 steps, 43/150 avg/max HR, 173.3/172.2 pounds, 13 floors climbed

Run: 3.15 miles, 28:53, 9:10 pace, 134/162 avg/max HR, 153/161 avg/max cadence, 46F, 53% RH, 10 mph NNE wind, wind chill 42F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.03 miles

Well ... I decided that I needed to run ... swollen right knee or not ... so ... I did ... and my right knee didn't fall off or even hurt. I did have my knee sleeves on and I did take it very easy. I expected something to hurt or ache but ... it didn't. My splits were 9:16, 9:26, 8:56 and 8:22 over the last 0.15 mile.

Monday, 5/12/2025

7150 steps, 47/122 avg/max HR, 172.1/172.0 pounds, 7 floors climbed

Walk: 1.65 mile, 25:03, 15:10 pace, 114/123 avg/max HR, 114/121 avg/max cadence, 43F, 65% RH, 5 mph SE wind, sunny

I got for a walk on my usual "Out to Ling Rd" route. The back of my right knee was a bit achy. I enjoyed seeing the sunrise and the leaves on all the trees. Spring is kind of pretty! My splits were 15:27 and 14:46 over the last 0.65 mile.

Tuesday, 5/13/2025

8951 steps, 43/159 avg/max HR, 172.8 pounds, 13 floors climbed

Today's race was the Run Our River 5K - May down at Corn Hill Landing. The course was modified again due to construction on the north side of the Ford St Bridge. I got down to the race venue around 5:30 PM. I was a bit worried about my swollen right knee ... but I was signed up ... I could run ... so I was there.

A picture of a log in the Genesse River. But ... if you look at the front for a split second ... you could almost think it was an alligator ...

Run: 0.7 mile, 6:28, 9:13 pace, 123/134 avg/max HR, 147/157 avg/max cadence, 73F, 64% RH, 16 mph SSW wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.73 miles

I got for a little warm up run just to get the blood moving in my legs.

Run: 3.13 miles, 26:00, 8:18 pace, 151/163 avg/max HR, 158/164 avg/max cadence, 71F, 71% RH, 16 mph SSE wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 302.86 miles

And ... we were off! I eased into a slow race pace. I tried not to pass runners ... but I did ... my right knee was OK so I ran onward. The sprinkles got a bit fiercer for a bit and then eased off. I was a bit surprised by a first mile pace of 8:12. It felt OK so I just kept running. I was a bit more used to the new course so I sort of knew the one and two mile marks. I could gauge how far I had to go. I eased off the pace a bit but not too much. I could see the timer and sped up a bit. And ... done!

I did better than I expected. I thought I would take it easy and do a 9:00 pace. But ... once that gun goes off... it's just ... run, Doug, run! My chip and Garmin time were both 26:00. My Runsignup stats were 26:00, 8:22 pace, 51st out of 95, 2nd out of 5 in my M 65-69 age group, link here. My splits were 8:12, 8:23, 8:23 and 7:40 over the last 0.13 mile.

Wednesday, 5/14/2025

6063 steps, 44/96 avg/max HR, 171.8/171.6 pounds, 6 floors climbed

Walk: 1.65 miles, 23:26, 14:12 pace, 82/92 avg/max HR, 119/175 avg/max cadence, 61F, 88% RH, 8 mph SE wind, light sprinkles

Shoes: blue Brooks Launch GTS8 - 591.66 miles

I got out for my usual walk on the day after a race on my very usual "Out to Ling Rd" route. It was warm, overcast and there was a very light sprinkle. My right knee was a bit achy and I limped a bit for a 1/4 mile before my joints started to work in sync. I got it done with splits of 14:07 and 14:20 over the last 0.65 mile.

Thursday, 5/15/2025

6400 steps, 42/93 avg/max HR, 173.0/172.8 pounds, 7 floors climbed

Walk: 1.65 miles, 23:25, 14:12 pace, 84/102 avg/max HR, 119/137 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast

My right knee and both of my thighs were a bit cranky when I started out on my usual walk on my usual "Out to Ling Rd" route. But ... they loosened up and I was able to crank up my pace after 1/2 mile or so. My splits were 14:39 and 13:30 over the last 0.65 mile.

Friday, 5/16/2025

3651 steps, 48/98 avg/max HR, 172.7/172.5 pounds, 4 floors climbed

Walk: 1.65 miles, 23:15, 14:05 pace, 88/98 avg/max HR, 120/250 avg/max cadence, 61F, 94% RH, 3 mph WSW wind, light sprinkle to a thunderstorm back to light rain

Shoes: blue Brooks Launch GTS8 - 594.96 miles

I knew I needed a bit more sleep so I cancelled my Alexa for 5:20 AM during the night. I wpke up at 6 AM ... a whopping 40 minutes more of sleep but ... once I'm up I'm up. The sky in the west looking dark and ominous so I put on a hat. It started sprinkling as I headed down Greenleaf Meadows, a light rain as I headed down Greenleaf Rd and a heavy rain with thunder and lightning as I headed back on Greenleaf Rd. I was drenched but ... it's liquid sunshine so it's all good. It had turned back to a light rain by the time I got done. There's nothing like a thunderstorm to quicken my pace. My splits were 14:25 and 13:34 over the last 0.65 mile.

Years ago when I was living in Newark, I remember running around the Newark High School track when a thunderstorm hit. I really quickened my pace since I was running next to a metal chain link fence! I did move away from the fence and run in lane 8 though, lol.

Saturday, 5/17/2025

5205 steps, 42/96 avg/max HR, 173.7/172.9 pounds, 9 floors climbed

Walk: 1.65 miles, 21:55, 13:16 pace, 92/102 avg/max HR, 121/236 avg/max cadence, 68F, 78% RH, 10 mph SW wind, partly sunny

Shoes: blue Brooks Launch GTS8 - 596.61 miles

I was still undecided about running the Lilac 10K tomorrow as I set up for my usual walk this morning. I set up a very brisk pace and held it easily. Spring has finally sprung in upstate NY! All the trees have leaves and the flowers have bloomed. My splits were 13:05 and 13:34 over the last 0.65 mile.