Sunday, 1/11/2026 to Saturday, 1/17/2026 --- IN PROGRESS

I walked 3 times this week, 5.4 miles.

I ran x times this week, x miles.

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

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

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

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

BTW, I am on a 2027 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/11/2026

steps, resting/max HR, pounds, floors climbed

Walk: 1.8 miles, 22:37, 12:34 pace, 95/112 avg/max HR, 123/198 avg/max cadence 34F, 59% RH, 16 mph W wind, wind chill 24F, overcast

Shoes: white Brooks Glycerin GTS21 - 236.76 miles

I got out a brisk walk around noon on my usual "Out to Ling Rd" route. I thought about a run but I didn't want to risk any injury. My splits were 12:33 and 12:37 over the last 0.8 mile. 

Monday, 1/12/2026

steps, resting/max HR, floors climbed

Walk: 1.8 miles, 23:27, 13:01 pace, 101/114 avg/max HR, 130/186 avg/max cadence, 34F, 59% RH, 20 mph WSW wind, wind chill 23F, overcast

Shoes: white Brooks Glycerin GTS21 - 238.56 miles

I slept in since I stayed up late watching the late Wild Card game. I got out on a "Around B601" route around 4 PM. My splits were 13:03 and 12:59 over the last 0.8 mile.

Tuesday, 1/13/2026

steps, resting/max HR, floors climbed

Walk: 1.8 miles, 22:52, 12:42 pace, 97/114 avg/max HR, 129/200 avg/max cadence, 45F, 45% RH, 14 mph SSW wind, wind chill 39F, overcast

Shoes: white Brooks Glycerin GTS21 - 240.36 miles

I was a bit tired in the morning and a bit busy during the day so I couldn't get out until after work. So ... I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:38 and 12:47 over the last 0.8 mile.

Sunday, 1/4/2026 to Saturday, 1/10/2026 - Freezeroo #3

I walked 5 times this week, 8.35 miles.

I ran 3 times this week, 7.75 miles.

I took 50,270 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

Sunday, 1/4/2026

4289 steps, 47/109 resting/max HR, 178.8/178.7 pounds, 9 floors climbed

Walk: 1.80 miles, 27:39, 15:22 pace, 97/118 avg/max HR, 112/123 avg/max cadence, 27F, 80% RH, 5 mph N wind, cloudy

Shoes: blue Brooks Salomon SpeedCross 4 trail - 352.35 miles

It seems like the dead of winter is upon us. A smidge of snow had fallen all day. I got out for a walk on my usual "Out to Ling Rd" route during the Bills game. I listened to it on my Spectrum app as I walked. The sidewalk on Greenleaf Rd had 3 to 4 inches of snow. The smidge of snow made any road that I walked on a bit slippery. My splits were 15:17 and 15:30 over the last 0.80 mile.

Monday, 1/5/2026

6831 steps, 50/106 resting/max HR, 10 floors climbed

Walk: 1.80 miles, 28:27, 15:48 pace, 92/104 avg/max HR, 112/223 avg/max cadence, 32F, 74% RH, calm, cloudy

Shoes: blue Brooks Salomon SpeedCross 4 trail - 354.15 miles

I didn't feel like getting out early and Christine started supper early so I couldn't get out before supper. Christine made burgers and homemade french fries that were very filling. The weight scale said that I had gained 4 pounds??? I quickly (so it wouldn't record it) stepped on and off several times to the same depressing figure (more or less) ... so no weight today. Anyway ... I got out for a bloated walk in the dar on my usual "Out to Ling Rd" route. It was just above freezing and as calm as a bell. The sidewalk still had about 4 inches of slippery snow from lake effect snow that had fallen during the morning. My splits were 15:51 and 15:44 over the last 0.80 mile.

Tuesday, 1/6/2026

5874 steps, 48/106 resting/max HR, 8 floors climbed

Walk: 1.15 miles, 15:17, 13:18 pace, 90/101 avg/max HR, 132/143 avg/max cadence, 36F, 75% RH, 6 mph E wind, wind chill31F, light rain

Shoes: white Brooks Glycerin GTS21 - 223.76 miles

I slept horribly plus I had to get to L3Harris SAS B101 to escort a Ricoh tech at 8:30 AM. The new control board for the Ricoh MPC306 (10 years old) didn't fix it. He has ordered a new LCD ... I hope that fixes it. The weather forecast was for rain so I got out at B601 when it was only light rain on my "Around B601" route. I got it done.

Wednesday, 1/7/2026

8501 steps, 48/105 resting/max HR, 10 floors climbed

Walk: 1.65 miles, 21:56, 13:18 pace, 99/110 avg/max HR, 130/240 avg/max cadence, 36F, 87% RH, 10 mph WNW wind, wind chill 29F, cloudy

Shoes: white Brooks Glycerin GTS21 - 225.41 miles

I slept in again but I got for a brisk walk before lunch on my "Around B601" route. My splits were 13:22 and 13:11 over the last 0.65 mile.

Thursday, 1/8/2026

8778 steps, 44/94 resting/max HR, 185.8 (up 7!!!) pounds, 11 floors climbed

Walk: 1.80 miles, 25:32, 14:12 pace, 80/104 avg/max HR, 120/134 avg/max cadence, 46F, 61% RH, 3 mph SE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 227.21 miles

I got out for an OK walk after work on my usual "Out to Ling Rd" route. Why ... so many walks? I just don't have any extra energy for a run right now. I just feel "blah" and my cold, flu, covid(?), whatever(!) is just dragging on. Anyway ... it was just a normal in the midst of a short-lived (I'm sure) January thaw. Whoppee! My splits were 14:22 and 13:59 over the last 0.8 mile.

Friday, 1/9/2026

6890 steps, 42/140 resting/max HR, 184.3/182.9 pounds, 22 floors climbed

Run: 2.05 miles, 19:09, 9:19 pace, 133/145 avg/max HR, 155/163 avg/max cadence, 52F, 47% RH, 16 mph S wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 229.26 miles

I went to bed early and fell asleep by 9:30 PM but ... did I sleep well? The answer would be no. But ... I dragged myself outside into the unusually warm and windy darkness of a January morning. I set off at a "just get it done" shuffle/run on a short "Out to Beach Ave" route. I held the pace and definitely wanted to stop on every other step. But ... I got it done ... just to prove that I could still run. My splits were 9:11 and 9:29 (into the wind).

Saturday, 1/10/2026

10067 steps, 40/146 resting/max HR, 182.8/183.1 pounds, 20 floors climbed

Today's race was Freezeroo #3 out at Pineway Ponds Park in Spencerport. I was still getting over the "crud" that my darling wife, Christine, and I have had since before Christmas. It was my 14th Freezeroo #3 and the 11th on this course. I got out to the race venue around 9:10 AM in plenty of time for the 10 AM start. The race conditions were 37F, 75% RH, 9 mph SE wind, wind chill 31F, overcast.

Run: 0.61 miles, 5:28, 9:02 pace, 116/133 avg/max HR, 153/159 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 229.87 miles

Run: 5.09 miles, 45:35, 8:57 pace, 146/148 avg/max HR, 157/167 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 234.96 miles

I got out for a little warm up run to get my legs warm. And ... we were off! I adjusted my race pace to "get it done" and just let other runners by me. I started to take my 3 walk breaks after mile 3. I didn't like seeing the clock past 45:00 when I got there. But ... it's what I could do today. And ... done with a chip time of 45:36.

I was tired after the race. I slowly walked up to the lodge and plopped myself down. I got up for a bit of nourishment. I was pooped. But ... I got it done. I was 73rd out of 133, 7th out of 8 in my M 65-69 age group. The Runsignup results here, my results here. I did notice that if I had run just 30 seconds faster that I would have jumped up to 4th in my age group. My splits were 8:37, 8:54, 8:57, 9:29, 8:56 and 7:48 over the last 0.09 mile.

I was just sitting and collecting the energy to move when a woman from GRRC (Greater Rochester Running Club) came up and asked me my name. 

2023 RROY M 65-69 age group 3rd place

2024 RROY M 65-69 age group 2nd place

2024 RROY overall 7th place (I ran 10 out of 12 races)

I told her and she told me that she had stuff for me. Well ... she had quite a lot. It was all the plaques that I hadn't picked up because I hadn't gone to the GRRC banquets for the past 2 years.

Sunday, 12/28/2025 to Saturday, 1/3/2026 - Freezeroo #2 (DNS)

I walked 4 times this week, 6.41 miles.

I ran 3 times this week, 9.43 miles.

I took 38,770 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 2013 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/28/2025

5647 steps, 48/143 resting/max HR, 182.0/181.3 pounds, 14 floors climbed

Run: 3.15 miles, 28:36, 9:05 pace, 132/158 avg/max HR, 154/163 avg/max cadence, 27F, 93% RH, 5 mph SSE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 216.33 miles

I felt very bloated but I still dragged myself out for a sluggish run on my "Out to Mann Rd" route. I held a slow pace by the skin of my teeth except for a walk at the bottom of Greenleaf Rd. But ... I got it done. My splits were 8:49, 9:17, 9:14 and 8:19 over the last 0.15 mile.

Monday, 12/29/2025

8286 steps, 46/107 resting/max HR, 181.6 pounds, 14 floors climbed

Walk: 1.15 miles, 17:03 pace, 98/119 avg/max HR, 117/139 avg/max cadence, 21F, 79% RH, 24 mph W wind, wind chill 5F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 346.64 miles

It had turned warmer by morning (around 45F) but then the weather changed with High Wind (79 mph gust at the Buffalo Airport and 62 mph gust at the Rochester Airport) and Lake Effect Snow Warnings. I couldn't get out early because I had to get to work for Ricoh onsite at L3Harris at 8 AM. So ... it was cold and windy by the time I got out after supper on my "Another mile" route. Some might call it stupid or obsessive ... well ... I call it dedicated or maybe a bit crazy. I was still a bit full from supper but I got up, got dressed (very warmly) and got out there. There was just a bit of snow and a lot of wind.

Tuesday, 12/30/2025

4508 steps, 46/92 resting/max HR, 183.2/182.9 pounds, 11 floors climbed

Walk: 1.75 miles, 24:15, 13:52 pace, 86/99 avg/max HR, 115/142 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 348.39 miles

I woke up at 4:51 AM! So ... I had about 5 hours of sleep ... uugghh! Well ... I blew off any thought of a morning exercise and got out at noon for a walk on my "Out to Ling Rd" route. It was just as cold but not as windy ... joy? Anyway ... I started out slow. I almost fell on my ass on the first patch on ice on the sidewalk on Greenleaf Rd so I quickly learned where not to walk fast. My splits were 14:09 and 13:29 over the last 0.75 mile.

Wednesday, 12/31/2025

7664 steps, 45/90 resting/max HR, 181.6/181.8 pounds, 13 floors climbed

Walk: 1.75 miles, 26:03, 14:51 pace, 85/94 avg/max HR, 122, 211 avg/max cadence, 21F, 68% RH, 15 mph W wind, wind chill 9F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 350.14 miles

I woke up at 4:53 AM (or least that's when I gave up on getting back to sleep and looked at Alexa). But at least I had gone to sleep earlier ... so there is that. I got out around 7 AM for a careful walk on my "Out to Ling Rd" route. A bit more snow had fallen overnight so the ice on the sidewalk on Greenleaf Rd was a bit more hidden in the pre-dawn darkness. So ... I tred carefully. My splits were 15:14 and 14:20 over the last 0.75 mile.

Well ... it's the end of December and the end of 2025 so ... it's double stat time!

I took 20 walks in December for 31.06 miles, 1.55 miles/walk and 177 walks in 2025 for 293.02 miles, 1.66 miles/walk.

I took 12 runs in December for 39.88 miles, 3.32 miles/run and 204 runs for 701.5 miles 3.44 miles/run.

I ran 1 race in December and 17 races in 2026.

 12/13 Freezeroo #1 3.1 miles, 27:17, 8:48 pace, 52nd out of 118, 3rd out of 10 in my M 65-69 age group, 28F, 74% RH, 14 mph SW wind, wind chill 18F, overcast

I took 1 treadmill run in 2025.

I took 3 snowshoe walks in 2025 for 5.88 miles, 1.96 miles/walk.

I took 195,250 steps in December and 2,648,019 steps in 2025.

Thursday, 1/1/2026

3992 steps, 46/91 resting/max HR, 182.0/181.9 pounds, 8 floors climbed

Today ... was not my best day. I woke up at 7:30 AM and just had no motivation whatsoever. I knew that I had to leave for Freezeroo #2 by 8:30 AM-ish but ... I couldn't find any motivation. The weather didn't help. It had snowed about 2 inches overnight and the wind chill was 5F. I just couldn't get up any mojo.

Walk: 1.76 miles, 27:51, 15:52 pace, 16F, 57% RH, 15 mph W wind, wind chill 1F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 351.89 miles

I got out in the afternoon for a slow walk on my "Out to Ling Rd" route. There was about 3 inches of snow on the sidewalk on Greenleaf Rd to trudge to and from. My splits were 16:24 and 15:08 over the last 0.76 mile.

Friday, 1/2/2026

5834 steps, 45/142 resting/max HR, 181.3/180.5 pounds, 19 floors climbed

Run: 3.15 miles, 29:03, 9:13 pace, 134/145 avg/max HR, 154/164 avg/max cadence, 21F, 62% RH, 16 mph W wind, wind chill 8F, cloudy

Shoes: white Brooks Glycerin GTS21 - 219.48 miles

Yesterday's failure at not running Freezeroo #2 weighed on me so I knew that I had to get out there. I had a mug of coffee, got dressed and got outside. I set up an easy pace, stayed on the shoulders of Greenleaf Rd and Beach Ave on my "Out to Clematis St" route. I got it done with a walk break at the bottom of Greenleaf Rd on the way back. My splits were 9:07, 9:12, 9:25 and 8:37 over the last 0.15 mile.

Saturday, 1/3/2026

6617 steps, 42/146 resting/max HR, 180.8/180.3 pounds, 3 floors climbed

Run: 3.13 miles, 28:18, 9:02 pace, 137/149 avg/max HR, 25F, 68% RH, 16 mph W wind, wind chill 13F, cloudy

Shoes: white Brooks Glycerin GTS21 - 222.61 miles

I got out for a normal nice and easy run on my usual "Out to Clematis St" route. My Garmin thought I fell at mile 0.37. It generated an Incident Report but generated to track my run. I added the two runs and generated the stats above. It's the first time this has happened in 20 years of running.

Sunday, 12/21/2025 to Saturday, 12/27/2025

I walked 5 times this week, 6.65 miles.

I ran twice this week, 7.90 miles.

I took 37,577 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 2006 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/21/2025

3352 steps, 46/117 resting/max HR, 184.6 (WTF?) pounds, 6 floors climbed

Walk: 1.75 miles, 21:38, 12:21 pace, 103/125 avg/max HR, 127/209 avg/max cadence, 27F, 50% RH, 14 mph W wind, wind chill 16F, cloudy

Shoes: white Brooks Glycerin GTS21 - 203.18 miles

I felt slightly better than yesterday ... just like crap though. It's just a head cold with a cough though. I took DayTime Cold & Flu every 4 hours.

I watched the Bills-Brown game on TV. The Bills won 23-20 ... but it's a lot closer than expected. Then I got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. Why very brisk? Well ... that W wind was just very chilly. My splits were 12:12 and 12:33 over the last 0.75 mile.

Monday, 12/22/2025

5348 steps, 44/87 resting/max HR, 5 floors climbed

Walk: 1.15 miles, 13:35, 38F, 33 % RH, 18 mph W wind, wind chill 31F, cloudy

Shoes: white Brooks Glycerin GTS21 - 204.33 miles

I went to work at Ricoh because that's what I do ... I took DayTime Cold & Flue all day.

I got out for a walk around B601 on my "Around B601" route.

The Bills clinched an AFC playoff with the Colts loss on MNF.

Tuesday, 12/23/2025

5561 steps, 43/102 resting/max HR, 4 floors climbed

Walk: 1.25 miles, 16:12, 12:58 pace, 90/102 avg/max HR, 132/248 avg/max cadence, 36F, 93% RH, 9 mph SW wind, wind chill 29, cloudy

Shoes: white Brooks Glycerin GTS21 - 205.58 miles

I felt a bit better but I decided to get another hour of sleep instead of getting up at 5:30 AM. I did get out at 4 PM for a brisk walk on my "Around B601" route.

Wednesday, 12/24/2025

5821 steps, 41/146 resting/max HR, 182.3/181.4 pounds, 13 floors climbed

Run: 3.15 miles, 28:14, 8:58 pace, 134/149 avg/max HR, 155/166 avg/max cadence, 37F, 56% RH, 5 mph NW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 208.73 miles

I slept without taking NiteTime Cold & Flu and even slept on my side. I still decided to sleep in though. I did get out for a slog ... err. ... run on my "Out to Dewey Ave" route. It felt like pulling teeth to get up to a slow run. I worried about being able to run without coughing but I managed. My splits were 9:02, 9:03, 8:55 and 8:11 over the last 0.15 mile. It felt good to be able to run ... but ... it did feel good to stop too!

Thursday, 12/25/2025

8060 steps, 42/137 resting/max HR, 180.7/180.0 pounds, 20 floors climbed

Run: 4.75 miles, 44:47, 9:25 pace, 125/142 avg/max HR, 151/167 avg/max cadence, 30F, 74% RH, 18 mph NNE wind, wind chill 19F, cloudy

Shoes: white Brooks Glycerin GTS21 - 213.48 miles

Well ... today is Christmas. It arrived like a just another day. Christine and I didn't celebrate it ... just like we didn't celebrate Thanksgiving. It's just me and her and our kids are all grown with no grandkids (or any possibility of any) ... so it's no big deal. I slept until 10:10 AM which is absolutely unheard of it for me. Christine caught my cold in the most husband-wife way possible ... I won't fill in the details but they were very nice, lol.

I lazed around a bit but ... I knew I had to get out there. I got out around 2 PM for a nice and easy run on my "Out by the pier and around" route. It was chilly and a breezy wind out of the north right off Lake Ontario. Brr! I was running on the Secret Sidewalk when I saw a Gingerbread Man and Elf holding a small child. I passed them and then turned around for a picture. 

You never know who you will meet on the Secret Sidewalk!

After all ... no one would believe me if I didn't have proof, lol! So ... my splits were a bit off ... 9:00, 9:41, 9:33, 10:14 and 8:25 over the last 0.75 mile.

Friday, 12/26/2025

3776 steps, 42/97 avg/max HR, 178.2 pounds, 10 floors climbed

Walk: 1.15 miles, 19:40, 17:08 pace, 88/106 avg/max HR, 106/121avg/max cadence, 21F, 86% RH, 18 mph SE wind, wind chill 7F, light snow

Shoes: blue Salomon SpeedCross 4 trail - 342.79 miles

I wanted a run today but the weather changed my plans. I looked outside and saw that it had started to snow. I still needed to go out to BJs to get groceries so I quickly got dressed and procured them. I'm glad I did because I-390 and the Parkway were snow covered with no plows out yet. Then I changed clothes and got out for a walk on a "Another mile" that kept me off the road. The snow and wind were a bit of a bother but I had 3 layers on top so I was quite OK.

Saturday, 12/27/2025

5659 steps, 44/93 avg/max HR, 178.9/179.0 pounds, 12 floors climbed

Walk: 1.35 miles, 21:58, 16:17 pace, 75/91 avg/max HR, 109/132 avg/max cadence, 19F, 100% RH, 7 mph N wind, wind chill 11F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 344.14 miles

I got out relatively early this morning for another walk on a "Another mile" loop. I followed an ATV track on the LOSP trail which helped me slog through 4 inches of snow that fell yesterday.

Sunday, 12/14/2025 to Saturday, 12/20/2025 - Winter Wonderland Run 5K (DNS)

I walked 3 times this week, 4.96 miles.

I ran 4 times this week, 13.90 miles.

I took 55,484 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1999 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/14/2025

5784 steps, 40/134 resting/max HR, 181.0/180.4 pounds, 14 floors climbed

Run: 3.15 miles, 30:44, 9:45 pace, 127/142 avg/max HR, 152/165 avg/max cadence, 16F, 73% RH, 14 mph W wind, wind chill 1F, light snow

Shoes: blue Salomon SpeedCross 4 - 333.89 miles

Yes ... it was cold, windy and snowing ... but I wanted to run. So ... I dressed very warmly ... put on my trail shoes and headed out at a really nice and easy pace on my "Out to Dewey Ave" route. The LOSP Trail was snow covered and icy. My trail shoes helped but I still slipped a bit if I pushed out much. The W wind was enough to take my breath away. I had my sunglasses on during the way out to get the snow out of my eyes but I couldn't see my footing. I took them off on the way back and had my luck with my footing. My splits were 9:48, 9:59, 9:31 and 9:21 over the last 0.15 mile. 

The New England Patriots came to Buffalo to play the Buffalo Bills. The Bills spotted them 21 points before winning 35-31!

They closed to 7-24 at HT, scored 2 TDs in the 3rd quarter to get to 21-24. The Bills scored a TD to take the lead 28-24 at 4th 10:03. The Pats went back ahead with a 65-yard TD at 28-31 at 4th 9:49. The Bills scored another TD to go to 35-31 at 4th 6:48. What a game!

Monday, 12/15/2025

11434 steps, 41/143 resting/max HR, 180.5/179.7 pounds, 23 floors climbed

Run: 3.15 miles, 30:02, 9:32 pace, 132/150 avg/max HR, 157/167 avg/max cadence, 16F, 85% RH, 12 mph W wind, wind chill 4F, light snow

Shoes: blue Salomon SpeedCross 4 - 337.04 miles

I woke up at 5:14 and 5:34 AM, got my butt out of bed at 6:22 AM ... and got my butt dressed and out the door around 6:40 AM to RUN! There was another 1/2 inch of snow on the ground so I chose my "Out to the Stutson St Overlook" route that kept me off the street (for the most part). I took a tiny walk break at the top the River St. My splits were 9:31, 9:27, 9:19 and 9:16 over the last 0.15 mile.

Tuesday, 12/16/2025

5673 steps, 42/100 resting/max HR, 179.0/178.9 pounds, 9 floors climbed

Walk: 1.45 miles, 23:23, 16:07 pace, 81/94 avg/max HR, 114/128 avg/max cadence, 21F, 68% RH, 7 mph SW wind, wind chill 13F, cloudy

Shoes: blue Salomon SpeedCross 4 - 338.49 miles

I woke at 4:19 AM ... and fucking couldn't go back to sleep! I think I need an eye mask to get the light out of my bedroom. The floodlight from the wall of Greenleaf Meadows reflects off the snow and into my north-facing bedroom window. Anyway ... I will be cranky all day. Double anyway ... I got out for a slow walk on my "Out to Latta Rd" route. I dressed warmly so I got by. My splits were 16:08 and 16:03 over the last 0.45 mile.

Wednesday, 12/17/2025

11856 steps, 39/138 resting/max HR, 180.1/179.0 pounds, 27 floors climbed

Run: 3.15 miles, 30:22, 9:38 pace, 126/144 avg/max HR, 152/163 avg/max cadence, 37F, 75% RH, 12 mph SW wind, wind chill 30F, overcast

Shoes: blue Salomon SpeedCross 4 - 341.64 miles

Well ... I went to bed a bit after 8 PM and was asleep by 9 PM. I woke up to my Alexa alarm at 5:30 AM and was out the door around 6:10 AM. It was warmer but I still dressed like it was 20F colder. So ... I overheated a bit on my "Out to the Stutson St Overlook" route. I set up for a really nice and easy pace. The snow on the LOSP Trail had melted a bit but I was still glad that I wore my trail shoes. I took 2 tiny walk breaks. My splits were 9:54, 9:54, 9:16 and 8:38 over the last 0.15 mile. Oh ... when your Noxgear Tracer2 vest is flashing red ... it means "Charge me, charge me"! It kept on flashing during the entire run so it's all good! Note ... it's charging right now.

Thursday, 12/18/2025

10152 steps, 42/141 resting/max HR, 178.7/177.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:47, 9:09 pace, 130/145 avg/max HR, 155/176 avg/max cadence, 32F, 80% RH, 6 mph SE wind, wind chill 27F, clear

Shoes: white Brooks Glycerin GTS21 - 199.67 miles

My Alexa alarm went off at 5:30 AM. I spent a bit more time debating whether to get up than I did yesterday ... but I got up around 6:20 AM and did what I do ... weigh myself, set up the coffee, get dressed and get outside. I set up a slow and steady pace. It was around freezing and there was still a few icy patches on the LOSP Trail. I turned left on the end of Latta Rd and went on my "Out by the pier and around" route. The boardwalk in the Ontario Beach Park and the Secret Sidewalk were mostly icy. I slowed a bit and didn't push off when I ran in these sections ... no worries. I took one tiny walk break. My splits were 9:08, 9:02, 9:23, 9:18 and 8:39 over the last 0.45 mile.

The TNF game was quite exciting after I turned it off. The Seahawks came from 16 down with 12:53 in the 4th and converted 3 straight 2-point conversions to win in OT.

Friday, 12/19/2025

6104 steps, 47/97 resting/max HR, 179.2 pounds, 8 floors climbed

Walk: 1.75 miles, 24:00, 13:42 pace, 91/102 avg/max HR, 124/142 avg/max cadence, 54F, 82% RH, 24 mph S wind, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 661.79 miles

It had turned a lot warmer since yesterday morning and a lot windier overnight. The wind kept me up a bit during the night. The wind and rain were rattling the door when I came downstairs. But ... I weighed myself, set up the coffee, got dressed and got out there. It was dark, dreary, wet and windy for sure. I was determined (and maybe certifiably crazy) .... so I headed out for a brisk walk on my "Out to Ling Rd". I splashed through a couple of puddles that I didn't see even with a belt and head light. Well ... I got it done. My splits were 13:56 and 13:24 over the last 0.75 mile.

The wind continued during the day and the temperature dropped like a rock during the day. It was 37F around 10AM and snow fell over night.

Saturday, 12/20/2025

4481 steps, 48/92 resting/max HR, 182.9/182.7 pounds, 19 floors climbed

Walk: 1.76 miles, 24:19, 13:51 pace, 84/96 avg/max HR, 123/137 avg/max cadence, 34F, 47% RH, 9 mph SSE wind, wind chill 27F, cloudy

Shoes: white Brooks Glycerin GTS21 - 201.43 miles

I came down with a full-blown head cold overnight. Joy. So ... I bagged the Winter Wonderland 5K. I had picked up the bib and T-shirt last night from Rochester Running Company. I dragged myself out for a walk on my "Out to Ling Rd" route. My splits were 14:18 and 13:16 over the last 0.76 mile. My nose started to run as soon as I stopped. I needed NiteTIME Cold & Flu Relief so I could sleep. It wore off around 5 AM so I had to teaf off another dose, cut it open and take it so I could go back to sleep.

Sunday, 12/7/2025 to Saturday, 12/13/2025 - Freezeroo #1

I walked 6 times this week, 9.90 miles.

I ran twice this week, 4.17 miles.

I took 43,524 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1992 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/7/2025

3088 steps, 45/97 resting/max HR, 182.9 pounds, 11 floors climbed

Walk: 1.15 miles, 18:00, 15:36 pace, 86/91 avg/max HR, 111 avg cadence, 30F, 80% RH, 16 mph W wind, wind chill 20F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 658.29 miles

I felt super bloated after 3 straight days of eating pasta ... uugghh!!!! But ... I managed to get out for a slow walk after the Bills came from behind to beat the Bengals, 39-34. Josh Allen put on his Superman cape to pull the Bills out more than once! Anyway ... I put in a slow and careful walk on my "Another mile" route. The LOSP Trail had a bit of black ice that I almost didn't see. My splits were 15:43 and 14:46 over the last 0.15 mile.

I watched the Bengals play the Bills in Buffalo on TV. The Bills were down 10 at halftime and down 10 with 8:44 to go in the 4th quarter. Then ... Josh put on his Superman cape. He ran for a 40 yard TD to pull the Bills to 28-25. Then Christian Bedford jumped high and intercepted a Burrows pass. He ran it in for a 63-yard pick six to give the Bills the lead 28-32. Then Josh passed to Jackson Hawes for a 3 yard TD to extend the lead to 28-39. The Bengals scored to cut the lead to 34-39 (2 pt conversion failed). Then the Bills had a 3rd and 15 ... if the Bills didn't make it ... the Bengals get the ball back ... Josh ran for 17 to ice the game. The Bills win!!!!

 

Monday, 12/8/2025

9815 steps, 44/103 resting/max HR, 5 floors climbed

Walk: 2.30 miles, 31:50, 13:51 pace, 21F, 41% RH, 10 mph NNW wind, wind chill 11F, cloudy

Shoes: white Brooks Glycerin GTS21 - 186.20 miles

I didn't feel like leaving a warm bed after a week off from Ricoh so I grabbed a walk (actually two) on my "Around B601" route while I was clocked out for lunch. I thought that I had pressed Start on my first loop so I was a bit pissed when I got done with loop 1, swore a bit and then headed out on loop 2. I kept the same pace ... more or less.

Tuesday, 12/9/2025

7315 steps, 47/102 resting/max HR, 5 floors climbed

Walk: 1.35 miles, 18:05, 13:22 pace, 90/103 avg/max HR, 126/137 avg/max cadence, 27F, 54% RH, 13 mph S wind, wind chill 16F, cloudy

Shoes: white Brooks Glycerin GTS21 - 187.55 miles

I couldn't get my ass out of bed at 6 AM so I played hookie from B601 around 4 PM to get in a walk on my "Around B601" route. It was cold so I set up a brisk pace ... like usual.

Wednesday, 12/10/2025

6761 steps, 41/105 resting/max HR, 180.2/179.8 pounds, 10 floors climbed

Walk: 1.75 miles, 22:35, 12:53 pace, 97/017 avg/max HR, 36F, 93% RH, 12 mph SSW wind, wind chill 28F, overcast

Shoes: white Brooks Glycerin GTS21 - 189.30 miles

I was awake at 6 AM but couldn't get my ass out of bed ... again. I got close ... maybe tomorrow. I got out before lunch for a brisk walk on my usual "Out to Ling Rd" route. There was an inch of wet snow on the sidewalk on Greenleaf Rd. There was no ice so I had no issue with my brisk pace. My splits were 12:56 and 12:43 over the last 0.75 mile.

Thursday, 12/11/2025

4464 steps, 42/110 resting/max HR, 14 floors climbed

Walk: 1.75 miles, 25:54, 14:48 pace, 94/113 avg/max HR, 120/140 avg/max cadence, 21F, 68% RH, 13 mph W wind, wind chill 10F, light snow

Shoes: white Brooks Glycerin GTS21 - 191.05 miles

I was awake at 5:34 AM and then fell back asleep until 7 AM so ... no morning exercise. I got out around 4 PM for a walk on my usual "Out to Ling Rd" route. I walked the same route but the conditions were very different. The snow from yesterday had frozen and the light snow that had been fallen during the day hid any ice. There was ice so I had to walk slower though I did speed up once I shortened my stride. My splits were 15:21 and 14:05 over the last 0.75 mile.

Friday, 12/12/2025

3490 steps, 43/93 resting/max HR, 8 floors climbed

Walk: 1.75 miles, 24:33, 14:01 pace, 82/98 avg/max HR, 122/138 avg/max cadence, 28F, 63% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 660.04 miles

Another day ... another day of no motivation to get out there and run. I got out later for a walk on my usual "Out to Ling Rd" route. The sidewalk were a bit more slippery than yesterday so I crossed over to walk on the east side of Greenleaf Rd on the way back. My splits were 14:23 and 13:31 over the last 0.75 mile.

Saturday, 12/13/2025

8591 steps, 43/152 resting/max HR, pounds, 15 floors climbed

Run: 1.05 miles, 9:13, 8:45 pace, 122/134 avg/max HR, 155/163 avg/max cadence, 28F, 74% RH, 12 mph SW wind, wind chill 19F, overcast

Shoes: white Brooks Glycerin GTS21 - 191.20 miles

Run: 3.12 miles, 27:10, 8:42 pace, 143/158 avg/max HR, 159/177 avg/max cadence, 28F, 74% RH, 14 mph SW wind, wind chill 18F, overcast

Shoes: white Brooks Glycerin GTS21 - 195.22 miles

Today's race was the Freezeroo #1 at North Star Christian Academy on Lyell Ave. It was my 11th at NCA so I knew the race venue and course well. I met up Andy Ciaio who told me that Lion Park had snow on its trail with no path visible. So ... about 1/2 of our race was going to be essentially a trail race.

I got out for a nice 1 mile warm up run about 10 minutes before the race start time of 10 AM. But ... we were delayed for 15 minutes because the Gates Police had not put cones on Lyell Ave yet.

And ... we were off! I hadn't run in about a week so I had a bit of trouble at first holding my pace. I settled into a "get it done" race pace. The "trail run" on the way out in Lion Park was a bit tiring. I held my pace behind a guy who was going a bit slow but I didn't want to expend the energy to pass him. I sped up a bit on Lyell Ave to Trolley Ave and back to Lion Park. The plod through Lion Park was a bit slow. I took a tiny walk break to catch my breath. Then ... a half mile to go ... around the buildings ... and done in 27:18.

I was a bit tired but I did OK. My gun time was 27:18, 8:48 pace. I was 52nd out of 118, 3rd out of 10 in my M 65-69 age group, results link here and my results link here. My splits were 8:47, 8:29, 8:58 and 7:41 over the last 0.12 mile. BTW, this was my 600th in-person race according to my running spreadsheet.

There were other races in the Rochester area. TrailsROC held their WTF trail race in Powder Mills Park. The It's a Wonderful Run 5K was held out in Seneca Falls with 4406 finishers!

Sunday, 11/30/2025 to Saturday, 12/6/2025

I walked 3 times this week, 4.85 miles.

I ran 4 times this week, 13.31 miles.

I took  43,377 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1985 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/30/2025

7439 steps, 48/131 resting/max HR, floors climbed

Run: 2.25 miles, 21:21, 9:28 pace, 126/134 avg/max HR, 150/165 avg/max cadence, 32F, 69% RH, 12 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 169.14 miles

My lovely wife, Christine, and I woke up at Rich and Jill's (her younger brother (74 years old) and his wife) house in State College PA this morning. I had all running gear with me so I headed out for either a walk or run. I chose a run because it was chilly and a bit windy. I set up a nice and easy pace like usual. I was a bit sluggish as I headed down Walnut Springs Lane. I got to the bottom and took a trailhead out to the left as I headed back. The trail was runnable and had very little mud. I didn't want to get lost so I made sure to backtrack back out of the trail and then ran back up Walnut Springs Lane. My splits were 8:45, 10:25 and 8:36 over the last 0.25 mile.

Then it was shower time, packing time, a bit more visiting and hit the road time. We found the I80 west to the OH border was fast and extremely twisty for a 70 mph interstate! We were both wearing Bills shirts and found that there were other Bills fans when we stopped at the Wendy's off of I-80. It was onward to Ravenna OH to see Christine's older brother, Bill (age 78 years) and his wife, Pattie. We had a couple pieces of pizza and did a bit of visiting. Then onward to Grafton OH to see Christine's daughter, Beth and her husband, Nick ... or so we thought. I really, really, really didn't want to spend the night in Beth and Nick's barndominium (link about barndominium here). It got dark ... we started to argue and snip at each other. Then ... just as I thought that I would really want to stay in a hotel ... Christine was busy on her phone making reservations for a Wingate in Independence OH for a total price of $56.25!!! Android Auto guided us there and we got the tail end of the Bills win, 26-7, over the Steelers. We would have not been pleasant company if we had continued onward to see Beth and Nick. We got a great night's sleep instead!!!

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

I took 13 walks in November for 23.91 miles, 1.84 miles/walk and 160 walks in 2026 for 266.71 miles, 1.67 miles/walk.

I took 17 runs in November for 64.07 miles, 3.77 miles/run and 195 runs in 2026 for 672.68 miles, 3.45 miles/run.

I ran 1 race in November and 16 races so far in 2025.

 11/27 Race with Grace 10K - 56:46, 9:05 pace, 151st out of 314, 15th out of 25 in my M 60-69 age group, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy.

I took 220,514 steps in November and 2,458,867 steps so far in 2025.

Monday, 12/1/2025

4208 steps, 46/110 resting/max HR, floors climbed

Walk: 1.55 miles, 24:36, 15:51 pace, 89/122 avg/max HR, 116/145 avg/max cadence, 30F, 59% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 170.69 miles

I chose not to get out and exercise after I woke up at the Wingate in Independence OH. We didn't have any towels so we couldn't take shower. We checked out and drove a hour to Grafton OH to see Beth and Nick. Nick went to work shortly after we arrived. I got out for a slow walk with Beth to see her property and then I went for a brisk walk. My splits were 17:32 and 12:49 over the last 0.55 mile.

Christine, Beth and I ate a British lunch at the Bulldog Pub & Grille, Facebook link here. We said goodbye to Beth and then drove non-stop 4.5 hours home with an arrival time of just before 8 PM. Our cat, Nebula, was very happy to see us! We were very happy to be home!

Tuesday, 12/2/2025

5641 steps, 45/101 resting/max HR, 179.6 pounds, floors climbed

Walk: 2.15 miles, 27:13, 12:40 pace, 96/105 avg/max HR, 109/205 avg/max cadence, 28F, 93% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 172.84 miles

It did feel nice to sleep to sleep in our own beds. I got out a bit after lunch for a brisk walk on my "Out to Latta Rd" route. The LOSP Trail had a 1/2 inch of wet snow on it. The footing was quite good so I could keep my pace. My splits were 12:53, 12:35 and 11:51 over the last 0.15 mile.

Wednesday, 12/3/2025

4842 steps, 45/138 resting/max HR, 178.7/178.4 pounds, floors climbed

Run: 3.15 miles, 28:22, 9:00 pace, 131/144 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: white Brooks Glycerin GTS21 - 175.99 miles

I was a bit cranky before I got out today ... don't ask. But I got out there ... and I got it done. I chose my "Out to Mann Rd" to get me off the LOSP Trail. I found that the bit of sidewalk on Beach Ave was icy so I ran on Beach Ave instead (almost no traffic). My splits were 8:53, 9:01, 9:10 and 8:36 over the last 0.15 mile.

Thursday, 12/4/2025

4842 steps, 42/109 resting/max HR, floors climbed

Walk: 1.05 mile, 15:20, 14:38 pace, 85/100 avg/max HR, 122/143 avg/max cadence, 25F, 49% RH, 28 mph WNW wind, wind chill 9F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 657.14 miles

Today was spent driving my darling wife, Christine to her appointments. Let's see ... Dr Lavender to look at her knees, an Urgent Care to take X-rays of her knees, Denny's for lunch and then to Dream Salon & Spa. I got out for a walk on an "Around Ridgemont Plaza" route while she was getting glammed up at the last stop. Brr!!!

Friday, 12/5/2025

9067 steps, 42/141 resting/max HR, 179.8/178.8 pounds, floors climbed

Run: 4.76 miles, 43:56, 9:14 pace, 132/144 avg/max HR, 154/165 avg/max cadence, 25F, 49% RH, 9 mph SW wind, wind chill 16F, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 180.75 miles

It was a frosty 12F when I woke up around 7:30 AM so I stayed in until the afternoon. The temp had doubled to 24F before I stepped out. I wanted a bit more than a 5K so I headed past Clematis St onto my "Out to the Genesee River" route. The Secret Sidewalk and the boardwalk in Ontario Beach Park had about 1/2 inch of snow and a bit of ice in spots but were runnable. I held a nice and easy pace for the most part but stopped twice for tiny walk breaks. My splits were 9:03, 9:32, 9:36, 9:11 and 8:37 over the last 0.76 mile.

Saturday, 12/6/2025

6482 steps, 49/143 resting/max HR, 180.8/180.2 pounds, floors climbed

Run: 3.15 miles, 29:13, 9:16 pace, 135/145 avg/max HR, 153/163 avg/max cadence, 32F, 86% RH, 8 mph WSW wind, wind chill 25F, cloudy

Shoes: white Brooks Glycerin GTS21 - 183.90 miles

I was incredibly lax at getting out but ... I got out a bit after 5 PM for a nice, easy but careful run on my "Out to Dewey Ave" route. The LOSP Trail had a bit of ice and about 1/2 inch of snow in spots. I had to be careful since I'm pretty sure that there was black ice forming after it cooled down after sunset. But ... I kept upright. My splits were 9:01, 9:38, 9:15 and 8:46 over the last 0.15 mile.

Sunday, 11/24/2025 to Saturday, 11/30/2025 - Race with Grace 5K

I walked 4 times this week, 6.25 miles.

I ran 3 times this week, 13.95 miles.

I took 50,548 steps this week according to my Garmin Venu smartwatch.

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

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

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

BTW, I am on a 1978 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/23/2025

5716 steps, 42/143 resting/max HR, 177.9/177.4 pounds, 13 floors climbed

Run: 3.35 miles, 29:43, 8:52 pace, 132/148 avg/max HR, 154/163 avg/max cadence, 46F, 66% RH, 10 mph WNW wind, wind chill 42F, cloudy

Shoes: white Brooks Glycerin GTS21 - 151.04 miles

It would have been so much easier to bag my run today. It was around 3 PM and I hadn't run yet. But ... my run hadn't been done yet. So ... I got dressed and got out there. I set up a real nice and easy pace ... and ... easily held it on my "Out to the Secret Sidewalk" route. My splits were 9:04, 8:54, 8:51 and 8:10 over the last 0.35 mile.

Monday, 11/24/2025

7556 steps, 44/109 resting/max HR, 177.4 pounds, 15 floors climbed

Walk: 1.75 miles, 22:55, 13:06 pace, 97/117 avg/max HR, 105/189 avg/max cadence, 37F, 75 % RH, 5 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 152.79 miles

I slept in a bit but still managed to get up, dressed and out before 8 AM. I chose a brisk walk on my 'Out to Ling Rd" route. It was chilly so I dressed warmly and walked briskly. My splits were 12:53 and 13:23 over the last 0.75 mile.

Tuesday, 11/25/2025

4765 steps, 46/105 resting/max HR, 178.7/178.6 pounds, 8 floors climbed

Walk: 1.75 miles, 24:34, 14:03 pace, 86/98 avg/max HR, 119/193 avg/max cadence, 39F, 75% RH, 3 mph SSE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 154.54 miles

I was awake before 5:10 AM but felt a bit like crap so I lazed around until after 8 AM. I got out for a somewhat walk on my OK "Out to Ling Rd" route. I felt better on the way back. My splits were 14:29 and 13:27 over the last 0.75 mile.

Wednesday, 11/26/2025

6150 steps, 44/92 resting/max HR, 6 floors climbed

Please note that I didn't have a "clickable" Garmin event today. What to do about my run/walk/bike streak? Is it done after 1971 days or do I just go with Garmin's MoveIQ events between 2:30 to 3:15 PM where I increased my steps count from 1344 to 3571? Garmin says that a Move IQ event is "The Move IQ® automatic activity detector allows your Garmin® watch to automatically detects certain types of exercise such as biking, running, swimming, walking, or using an elliptical machine. Continuous movement of at least 10 minutes will tag an exercise as an event".  Yes ... I was walking around the L3Harris CS known as Massari looking for a plotter known as MASRU0142PT. I did find it after I asked enough people that were still there on the Wednesday before Thanksgiving. It was hid away in the Facilities department in the south side of the building ... quite far from what I came in at the northern west entrance. I always get lost when I try to find anything in that building!

So ... I was moving ... I am going to count it as a mile walk ... my run/walk/bike streak continues.

Walk: 1 mile, 15:00, 15:00 pace

Thursday, 11/27/2025

12142 steps, 46/143 resting/max HR, 181.1/180.6 pounds, 18 floors climbed

Run: 6.25 miles, 56:46, 9:05 pace, 131/145 avg/max HR, 156/167 avg/max cadence, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy

Shoes: white Brooks Glycerin GTS21 - 160.79 miles

I had signed up for the Race with Grace 5K about a month ago. But ... I decided that after running 12 Race with 10K races ... that I need to extend my streak to 13. So ... I changed to the 10K when I picked up my bib this morning. Yes ... I had not trained for a 10K since most of my runs lately were 5Ks and the longest was a very occasional 4.45 miles.

I didn't take a warm-up run and just lined up for the race. There was a long wait before the race started. It was a bit chilly standing there. It was chilly and windy, brr! I wore my Brooks tights, shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. (Fun aside: I almost forgot my light running gloves. Good thing I had to scrape my windshield and needed gloves.)

And ... we were off! I set up a really nice and easy pace. I was proud of myself that I held back the whole race. I only stopped for a few steps when I took a 1/4 cup of water at the only water stop. The wind was a bit of a hindrance when I had to run into it ... trust me! And ... the last turn onto Latta Rd ... into the wind ... 1/2 mile ... last turn ... and done! 

I did OK ... in chip time 56:40. I was 151st out of 315 and 15th out of 25 in my M 60-69 age group. The Robinhood Timing results are here and my results are here. My splits were 9:23, 9:19, 8:57, 9:17, 8:50, 8:47 and 8:46 over the 0.25 pace. The Race with Grace 5K had 401 finishers.

There were a few other races on Thanksgiving today. The Victor Turkey Trot 5K had 1272 finishers and the Victor 1 mile Fun Run had 464 finishers. The Gratitude 5K Trail Run in Rush had 76 finishers. The Newark Turkey Day 5 Mile Race had 122 finishers. The Canandaigua Turkey Trot 5K had 641 finishers. The Feast Thanksgiving Day 5 Mile Run had 348 finishers. The Feast Thanksgiving Day 2 Mile Run had 273 finishers. The Webster Turkey Trot 4.4 mile Race had 1564 finishers. The Webster Turkey Trot 2.2 Mile Race had 1922 finishers.

My darling wife, Christine, and I had an un-Thanksgiving-like dinner ... turkey burgers and French fries. We will be travelling this weekend and didn't see the need to have Thanksgiving leftovers sit in the refrigerator uneaten. 

Friday, 11/28/2025

4974 steps, 43/90 resting/max HR, 13 floors climbed

Walk: 1.75 miles, 24:41, 14:07 pace, 67/85 avg/max HR, 116/139 avg/max cadence, 34F, 69% RH, 16 mph WNW wind, wind chill 24F, cloudy

Shoes: while Brooks Glycerin GTS21 - 162.54 miles

It snowed about 2 inches of wet snow overnight. I thought about going out for a run but it was cold, windy and it looked slippery plus I thought the plows would still be out on the roads. So ... I opted for a walk on my usual "Out to Ling Rd" route. It was a bit slippery on the sidewalk on Greenleaf Rd so I thought I chose wisely. My splits were 14:36 and 12:27 over the last 0.75 mile.

Saturday, 11/29/2025

9245 steps, 43/150 resting/max HR, 180.0/179.0 pounds, 18 floors climbed

Run: 4.35 miles, 39:57, 9:11 pace, 135/158 avg/max HR, 154/166 avg/max cadence, 28F, 74% RH, 14 mph W wind, wind chill 18F, partly sunny

Shoes: while Brooks Glycerin GTS21 - 166.89 miles

I needed to run so I got out there and ran. It was chilly so I wore my Brooks tights, shorts, a short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I set up a nice and easy (but careful) pace on my "Out to Dewey Ave" route but I found that the LOSP Trail was a bit icy in the shaded areas so I stretched my run to the "Out to Dewey Ave and around" route so I didn't have to go back (and tempt fate of not falling). My thighs were tight so I took 2 walk breaks. My splits were 9:08, 9:14, 9:01, 9:34 and 8:31 over the last 0.35 mile.

Then, it was time to shower, pack and hit the road to State College PA to see Christine's younger brother, Rich (age 74 years) and his wife, Jill. The road (I-390, I-86, 220, 15, etc) became very twisty as we got into the Southern Tier and PA. We had started late so we got to Rich and Jill's after dark. Rich and Jill served dinner for 8 after their daughter, Julie (and Mike), Evie (daughter) and Evie's friend came over too. Rich and Jill have 4 bedrooms (master bedroom down and 3 up). We ended up sleeping in 2 of them. We tried to sleep together but I couldn't handle a full bed with Christine.

Sunday, 11/16/2025 to Saturday, 11/22/2025

I walked 6 times this week, 11.46 miles.

I ran once this week, 3.15 miles.

I took 49,974 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

Sunday, 11/16/2025

4503 steps, 44/91 resting/max HR, 179.4 pounds, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 137.98 miles

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

Monday, 11/17/2025

7882 steps, 42/116 resting/max HR, 7 floors climbed

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

Shoes: blue/green Brooks Glycerin GTS20 - 655.09 miles

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

Tuesday, 11/18/2025

6742 steps, 41/91 resting/max HR, 4 floors climbed

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 625.78 miles

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

Wednesday, 11/19/2025

10648 steps, 39/102 resting/max HR, 180.5/180.2 pounds, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 140:04 miles

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

Thursday, 11/20/2025

6532 steps, 40/94 resting/max HR, 4 floors climbed

Walk: 2.1 miles, 30:01, 13:59 pace, 76/93 avg/max HR, 123/134 avg/max cadence, 46F, 53% RH, calm, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 142.19 miles

I slept in again and got out again for a brisk walk on my "Around B601" route. My splits were 14:01, 13:52 and 14:29 over the last 0.15 mile.

Friday, 11/21/2025

8281 steps, 47/91 resting/max HR, 4 floors climbed

Walk: 1.2 miles, 17:47, 14:58 pace, 69/88 avg/max HR, 120/130 avg/max cadence, 48F, 71% RH, 15 mph WSW wind, wind chill 43F, cloudy

Shoes: white Brooks Glycerin GTS21 - 144:59 miles

Another day of sleeping in and getting out for an OK walk on my "Around B601" route. My right Achilles still twinges when I walk. I forgot or didn't press the Start button on my Venu so I actually did this route twice.

Saturday, 11/22/20258 

5386 steps, 41/142 resting/max HR, 179.1/179.0 pounds, floors climbed

Run: 3.15 miles, 28:12, 8:57 pace, 130/144 avg/max HR, 152/161 avg/max cadence, 43F, 45% RH, 10 mph N wind, wind chill 38F, cloudy

Shoes: white Brooks Glycerin GTS21 - 147:74 miles

I decided that 6 days of walking was more than enough time to "cure" my right Achilles. I got dressed and got out. I pressed "Run" on my Venu and set out at a really nice and easy pace. I was half expecting that my right Achilles to twinge and make me stop. But ... it didn't twinge so I kept running. I even concentrated on good running form. My splits were 9:04, 9:06, 8:49, 8:03 over the last 0.15 mile.

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

I walked once this week, 1.75 miles.

I ran 6 times this week, 21.51 miles.

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

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

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

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

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

Sunday, 11/9/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 119.18 miles

This flag helped the Bills win 44-32 ... maybe ...

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

Monday, 11/10/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 122.33 miles

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

Tuesday, 11/11/2025

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

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 623.68 miles

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

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

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

Wednesday, 11/12/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 125.48 miles

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

Thursday, 11/13/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 128.63 miles

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

Friday, 11/14/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 131.78 miles

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

Saturday, 11/15/2025

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

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

Shoes: white Brooks Glycerin GTS21 - 136.23 miles

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