Sunday, 7/27/2025 to Saturday, 8/2/2025 --- IN PROGRESS

I walked 3 times this week, 5.35 miles.

I ran 3 times this week, 9.46 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 1859 day steak (since 6/24/2020 or 5 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/27/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.85 miles, 25:03, 13:32 pace, 87/108 avg/max HR, 118/125 avg/max cadence, 73F, 94% RH, 8 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 596.24 miles

It was just as warm and a bit more humid than yesterday so I was a bit glad that today was a walk rather than a run day. I set up my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 13:20 and 13:46 over the last 0.85 mile.

Monday, 7/28/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 29:14, 9:16 pace, 129/145 avg/max HR, 152/161 avg/max cadence, 70F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 399.36 miles

It was warm and humid so I wore my usual shortest shorts and my yellow Shoreline Half tank top. I was a bit bored with my usual "Out to the Secret Sidewalk" route so I went to my shaded "Out to Stutson St Overlook" route. I wanted to keep out of the sun even before 8 AM, lol! I stopped for a walk at the turnaround and twice for traffic. My splits were 9:25, 9:29, 9:00 and 8:42 over the last 0.15 mile.

Tuesday, 7/29/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 23:05, 13:11 pace, 108/129 avg/max HR, 119/130 avg/max cadence, 70F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 597.99 miles

I got out for a brisk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:01 over the last 0.75 mile.

Wednesday, 7/30/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.16, 28:24, 9:03 pace, 131/149 avg/max HR, 152/161 avg/max cadence, 66F, 94% RH, 5 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 402.52 miles

It was a trifle cooler but just as humid this morning when I got out on my usual "Out to the Secret Sidewalk" route. Lake Ontario was very scenic ... with the sunrise reflecting on the calm water. My splits were 9:04, 9:09, 8:59 and 8:38 over the last 0.16 mile.

Thursday, 7/31/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 23:40, 13:31 pace, 63F, 83% RH, calm, sprinkles

Shoes: blue/green Brooks Glycerin GTS20 - 599.74 miles

Well ... the weather has changed. It was a bit cooler and sprinkles fell as a cold front came through. I got out for my usual brisk walk on my usual "Out to Ling Rd" route. My splits were 13:37 and 13:22 over the last 0.75 mile.

Friday, 8/1/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 27:30, 8:44 pace, 131/148 avg/max HR, 156/165 avg/max cadence, 50F, 94% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 405.67 miles

It was a bit cooler so I wore my regular shorts and a short sleeve tech shirt. I pushed a itty-bitty bit on this run on my usual "Out to the Secret Sidewalk" route. My splits were 8:58, 8:45, 8:34 and 8:11 over the last 0.15 mile.

Sunday, 7/20/2025 to Saturday, 7/26/2025

I walked 4 times this week, 7.00 miles.

I ran 3 times this week, 9.46 miles.

I took 48,179 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 1852 day steak (since 6/24/2020 or 5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/20/2025

3804 steps, 42/93 resting/max HR, 173.0/172.7 pounds, 5 floors climbed

Walk: 1.75 miles, 23:53, 13:34 pace, 85/98 avg/max HR, 116 avg cadence, 70F, 88% RH, 3 mph W wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 589.14 miles

I put on my eyeshade just before it got light last night so I slept in until a bit after 8 AM. I felt like such a slacker. It had just rained about an hour before I got out so it was very humid. I thought about a run and even pushing past a 5K but ... common sense (and kindness to my swollen right knee) kicked in so I settled for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:47 and 13:29 over the last 0.75 mile.

Monday, 7/21/2025

7656 steps, 43/98 resting/max HR, 172.9/172.6 pounds, 5 floors climbed

Walk: 1.75 miles, 24:59, 14:16 pace, 86/106 avg/max HR, 118/175 avg/max cadence, 64F, 68% RH, 15 mph NE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 590.89 miles

The bed and couch almost won this morning. Both wanted to suck me down into bagging any form of activity resembling exercise. But ... I managed to get outside. My joints seemed to be incapible of movement but I managed and slowly loosened as seen by my splits of 14:55 and 13:26 over the last 0.75 mile.

Tuesday, 7/22/2025

8826 steps, 45/148 resting/max HR, 173.4/172.5 pounds, 11 floors climbed

Run: 3.16 miles, 28:08, 8:54 pace, 134/154 avg/max HR, 153/163 avg/max cadence, 52F, 94% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.91 miles

It was back to running after 2 walking days. It was comfortably cool this morning, so it was a great day for running. I set up a nice and easy pace to start out and held it. I took a tiny walk at the bottom of Greenleaf Rd. My splits were 8:58, 8:50, 8:59 and 8:17 over the last 0.16 mile.

Wednesday, 7/23/2025

5860 steps, 42/102 resting/max HR, 172.7/172.5 pounds, 9 floors climbed

Walk: 1.75 miles, 23:01, 13:10 pace, 92/110 avg/max HR, 117 avg cadence, 55F, 94% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 592.64 miles

It was a beautiful sunny morning for a brisk walk on my usual "Out to Ling Rd" route. There were 2 walkers on the sidewalk next to Greenleaf Rd ... a bit unusual. My splits were 13:10 and 13:09 over the last 0.75 mile.

Thursday, 7/24/2025

8180 steps, 44/144 resting/max HR, 173.6/172.2 pounds, 15 floors climbed

Run: 3.15 miles, 9:30 pace estimated, 124/146 avg/max HR, 150/158 avg/max cadence, 72F, 83% RH, 12 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 393.06 miles

I dragged myself out into a run on my usual "Out to the Secret Sidewalk" route. I did an untimed walk at the turnaround and then another as I exited the Secret Sidewalk on the way back. But ... I forgot to press Start on my Venu the second time. So ... that's it appears that I ran straight as an arrow across the Lake Shore Country Club. My splits were 9:08 and 9:38 over the 0.67 mile that I did record.

I have been having problems keeping a steady running pace on my runs recently and I am a bit concerned. It could be the heat and humidity though or a lack of conditioning since I have running less.

It turned hot and humid again for ROC's 6th day over 90F with a high of 93F. It was my ex-wife, Nancy's 66th birthday ... she "celebrated" with a knee replacement. Nancy were married for 28 years, most of them were happy ones with three children ... until they weren't.

Friday, 7/25/2025

7294 steps, 43/124 resting/max HR, 172.9/172.7 pounds, 4 floors climbed

Walk: 1.75 miles, 23:21, 13:19 pace, 108/130 avg/max HR, 119/132 avg/max cadence, 75F, 83% RH, 8 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 594.39 miles

I got for a sweaty walk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:19 over the last 0.75 mile.

Saturday, 7/26/2025

6659 steps, 43/138 resting/max HR, 174.4/173.2 pounds, 10 floors climbed

Run: 3.15 miles, 30:13, 9:35 pace, 130/145 avg/max HR, 149/160 avg/max cadence, 73F, 83% RH, calm, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 396.21 miles

I got out a sweaty run on my usual "Out to the Secret Sidewalk" route. It was warm, humid and sunny. I dragged myself along. It was OK until the turnaround .... then ... I lost all motivation. But ... I got it done. My splits were 9:00, 9:20, 10:21 and 10:05 over the last 0.15 mile.

Sunday, 7/13/2025 to Saturday, 7/19/2025

I walked 4 times this week, 6.90 miles.

I ran 3 times this week, 9.48 miles.

I took 47,344 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 1845 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2025

5875 steps, 45/140 resting/max HR, 173.2/171.6 pounds, 10 floors climbed

Run: 3.17 miles, 33:34, 10:34 pace, 127/142 avg/max HR, 139/161 avg/max cadence, 79F, 79% RH, 9 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 383.59 miles

I dragged myself out for a sweaty run on my usual "Out to the Secret Sidewalk" route. I melted in the heat and humidity after a mile. My splits were 10:05, 10:30, 11:10 and 10:14 over the last 0.18 mile.

Monday, 7/14/2025

5904 steps, 47/121 resting/max HR, 172.5/171.9 pounds, 5 floors climbed

Walk: 1.65 miles: 24:19, 14:44 pace, 112/124 avg/max HR, 114/124 avg/max cadence, 72F, 94% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 582.14 miles

I slept in but still got out before 8 AM for a walk on my usual "Out to Ling Rd" route. My splits were 14:57 and 14:23 over the last 0.65 mile.

Tuesday, 7/15/2025

6789 steps, 44/132 resting/max HR, 173.8/173.4 pounds, 8 floors climbed

Walk: 1.75 miles, 22:36, 12:56 pace, 124/137 avg/max HR, 122/193 avg/max cadence, 66F, 100% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 583.89 miles

Well ... up 1.7 pounds from yesterday because I ate my darling wife's pasta ... uugghh! I should have rand but I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:45 and 13:09 over the last 0.75 mile.

Wednesday, 7/16/2025

10140 steps, 43/146 resting/max HR, 174.5/173.4 pounds, 11 floors climbed

Run: 3.16 miles, 29:07, 9:13 pace, 131/150 avg/max HR, 152/162 avg/max cadence, 72F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 386.75 miles

Well ... up another 1.1 pounds because of pasta. So ... out for a run on my usual "Out to the Secret Sidewalk" route. It was warm and muggy ... yet again ... so I wore my shortest shorts and a Shoreline Half tank top. I took a untimed stop at the turnaround and a couple of tiny walks on the way back. My splits were 9:18, 9:03, 9:22 and 8:48 over the last 0.16 mile. BTW, my swollen right knee doesn't give me pain ... it's just a nag when I look at it and when I think about it. 

Thursday, 7/17/2025

6809 steps, 42/117 resting/max HR, 174.4/173.5 pounds, 6 floors climbed

Walk: 1.75 miles, 23:22, 13:21 pace, 94/126 avg/max HR, 118/190 avg/max cadence, 73F, 89% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 585.64 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was warm and muggy like usual so I wore my shortest shorts and a Shoreline Half tank like usual. My splits were 13:20 and 13:09 over the last 0.75 mile.

Friday, 7/18/2025

6176 steps, 48/119 resting/max HR, 174.1/173.7 pounds, 6 floors climbed

Walk: 1.75 miles, 22:55, 13:06 pace, 98/120 avg/max HR, 122 avg cadence, 61F, 63% RH, 10 mph NNE wind, sunny

Shoes: blue/yellow Brook Glycerin GTS20 - 587.39 miles

It was cooler and less humid this morning ... a welcome relief. I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:58 and 13:16 pace over the last 0.75 mile.

Saturday, 7/19/2025

5651 steps, 42/152 resting/max HR, 174.3/173.1 pounds, 15 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 135/158 avg/max HR, 151/161 avg/max cadence, 63F, 77% RH, 6 mph SSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.90 miles

I am trying out a run/walk/walk schedule so today was a run day. It was still cooler so it was good weather for a run. I took a few seconds of untimed rest at the turnaround and one tiny walking break at the bottom of Greenleaf Rd. My splits were 9:00, 8:50, 9:01 and 8:54 over the last 0.15 mile.

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

I walked 5 times this week, 8.35 miles.

I ran 3 times this week, 6.78 miles.

I took 45,799 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

4804 steps, 44/106 resting/max HR, 174.4/173.2 pounds, 14 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

6280 steps, 45/126 resting/max HR, 173.1/172.5 pounds, 4 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.

Well ... Phelps got a pop-up EF-2 tornado during supper tonight, link here. It has estimated winds of 115 mph and was on the ground for 1.7 miles. 

WROC weatherman Eric Snitil had a Facebook post about how a thunderstorm in that region could produce a tornado without a warning, Facebook link here. It turns out that Phelps about at least 70 miles from the three Doppler radars in the NY region: Buffalo, Binghamton and Montague. A radar beam from those sites is hitting the clouds at 6000 feet and not seeing the lowest areas where tornadoes are formed. That brings the number of tornadoes in NY to 5 so far in 2025.

A couple of memes from 'Twister' 1996.

Tuesday, 7/8/2025

9726 steps, 43/151 resting/max HR, 173.6/174.6 pounds, 16 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 and 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

7171 steps, 42/95 resting/max HR, 173.6/173.3 pounds, 5 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

5982 steps, 44/104 resting/max HR, 175.1/174.6 pounds, 4 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

8386 steps, 44/149 resting/max HR, 175.1/173.6 pounds, 14 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.

Saturday, 7/12/2025

3450 steps, 44/134 resting/max HR, 173.6/173.1 pounds, 2 floors climbed

Walk: 1.65 miles, 21:58, 13:19 pace, 103/141 avg/max HR, 120/190 avg/max cadence, 73F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 580.49 miles

I got for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:27 and 13:06 over the last 0.65 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 54,280 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.