Sunday, August 2, 2026 to Saturday, August 8, 2026 - IEXC #1 --- IN PROGRESS

I walked 4 times this week, 8.0 miles

I ran 2 times this week, 6.22 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

.

BTW, I am on a 2230-day steak (since 6/24/2020 or 6 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/2/2026

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 31:27, 9:59 pace, 130/145 avg/max HR, 145/162 avg/max cadence, 77F, 83% RH, 8 mph S wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 196.08 miles

I got out in the afternoon after the rain in the morning and early afternoon. It was very humid. I made it one mile on my nice and easy run before I began my walk/run. I just couldn't keep a pace for more than 100 paces. It was what it was. My splits were 9:12, 10:02, 10:52 and 8:53 over the last 0.15 mile.

Monday, 8/3/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 28:21, 13:11 pace, 96/105 avg/max HR, 122/136 avg/max cadence, 66F, 88% RH, 10 mph NW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 198.23 miles

My darling wife, Christine, left me alone for a bit while she went out to get her nails and hair done for out upcoming trip to OH on Friday. I got out after lunch for a brisk walk on my "Out to Latta Rd" route. My splits were 13:10, 13:08 and 13:36 over the last 0.15 mile.

Tuesday, 8/4/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.05 miles, 25:49, 12:35 pace, 106/116 avg/max HR, 138/250 avg/max cadence, 79F, 54% RH, 5 mph SW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 200.28 miles

I didn't get outside until a bit after 1:30 PM so I opted for a walk instead of a run. It was just too hot and I knew I would have melted after a mile (maybe sooner). I kicked it up to a really brisk walk after I got up on the LOSP Trail. My splits were 12:36, 12:36 and 11:58 over the last 0.05 mile.

Wednesday, 8/5/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.05 miles, 27:27, 13:23 pace, 102/116 avg/max HR, 122/177 avg/max cadence, 82F, 58% RH, 6 mph WSW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 202.33 miles

I got out around 12:30 PM for a brisk walk on my "Out to Latta Rd" route. It was hot so I was sweaty when I got done. My splits were 13:32, 13:06 and 12:43 over the last 0.05 mile.

Thursday, 8/6/2026

steps, resting/max HR, pounds, floors climbed

Run: 3.07 miles, 34:46, 11:19 pace, 135/148 avg/max HR, 140/245 avg/max cadence, 85F, 46% RH, 12 mph W wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 205.40 miles

I had a race tonight, so I was a bit out of sorts without any exercise in the morning or afternoon. So ... I just lazed around a bit.

Tonight's race was another Rochester Runner of the Year race, the 7th of 13, and my fourth in a row. It was the Innovation Edge Cross Country (IEXC) Race #1 held out at Cobbs Hill Park. I had raced the IEXC Series back in 2011 and 2013, so I vaguely remembered the route around Cobbs Hill Park. I parked on xx rd about 1/2 mile from the race venue. I got my bib and just waited for the race to start.

And ... we were off! It was hot and humid as I set up to a slow race pace and held on just under a mile before I resorted to a run/walk. I walked up to the mile split at 9:55. I walked the slight hills and ran the flat and downs. I kept my eyes on my feet so I wouldn't fall when I got to the woods with its roots. I just kept on keeping on. Then I got out of the woods and back to the route to the finish. I kept running ... and done in 34:46. I was hot, sweaty and tired when I got done.

I did OK. I finished in xx, xx out of xx. I was xx out of xx in my M65-69 age group. My splits were 9:44, 12:26, 11:45 and 9:08 over the last 0.07 mile.

Friday, 8/7/2026

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 24:08, 13:47 pace, 90/99 avg/max HR, 121/199 avg/max cadence, 70F, 88% RH, 5 mph SW wind, overcast

Shoes: blue/orange Brooks Glycerin GTS22 - 207.15 miles

I got out for a brisk walk on my "Out to Ling Rd" route. I made $0.20 on my walk by picking up 4 beer cans. My splits were 13:46 and 13:50 over the last 0.75 mile.

Sunday, 7/25/2026 to Saturday, 8/1/2026

I walked 5 times this week, 9.65 miles

I ran 2 times this week, 4.10 miles.

I took 30.680 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

.

BTW, I am on a 2223-day steak (since 6/24/2020 or 6 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/26/2026

4162 steps, 46/125 resting/max HR, 184.4/183.8 pounds, 9 floors climbed

Walk: 2.05 miles, 28:58, 14:07 pace, 100/128 avg/max HR, 119/158 avg/max cadence, 70F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 183.28 miles

Today's run was converted into a walk. I pressed "Run" when I got out the door but I had absolutely no energy and had stopped numerous times by the time I got to Beach Ave. I saw a walker and curled in to walk with him for a bit. Well ... a bit turned into all the way back. It turns out that the walker was a runner that I had seen in the early morning when I ran in the morning before work before I retired. It turns out that his name is Ed and he also lives in a Greenleaf Meadows unit. Today, I didn't run and got to know another walker/runner who is 58 and still active like me. Maybe tomorrow I will run. Anyways, my splits were 9:49, 18:42 and 8:50 over the last 0.05 mile.

Monday, 7/27/2026

5008 steps, 46/108 resting/max HR, 184.3/183.6 pounds, 5 floors climbed

Walk: 2.05 miles, 26:49, 14:07 pace, 96/108 avg/max HR, 128/249 avg/max cadence, 75F, 78% RH, 9 mph WSW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 185.33 miles

My left calf was a bit dodgy plus I could tell that I didn't the energy or gumption for a run so I opted for a walk. I upped the pace after my left calf loosened up. My splits were 13:26, 12:46 and 12:20 over the last 0.05 mile.

Tuesday, 7/28/2026

3612 steps, 48/83 resting/max HR, 185.4/184.8 pounds, 4 floors climbed

Walk: 1.75 miles, 26:42, 15:14 pace, 80/92 avg/max HR, 116/122 avg/max cadence, 68F, 94% RH, 6 mph SW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 187.08 miles

My left calf was a bit dodge again, so I opted for a leisurely walk on my shorter "Out to Ling Rd" route. My splits were 15:11 and 15:19 over the last 0.75 mile.

Wednesday, 7/29/2026

3906 steps, 47/138 resting/max HR, 183.6/182.7 pounds, 8 floors climbed

Run: 2.05 miles, 20:26, 9:58 pace, 132/143 avg/max HR, 148/161 avg/max cadence, 64F, 100% RH, 9 mph N wind, overcast

Shoes: blue/orange Brooks Glycerin GTS22 - 189.13 miles

My left calf was still a bit iffy, but I tried a run anyways. It didn't hurt so I continued for a mile before I started to do a run/walk on the way back. It was very humid, so I was sweaty when I got back. My splits were 9:53, 10:05 and 9:30 over the last 0.05 mile.

Thursday, 7/30/2026

4943 steps, 46/133 resting/max HR, 183.9/183.4 pounds, 3 floors climbed

Run: 2.05 miles, 20:34, 10:01 pace, 123/136 avg/max HR, 144/165 avg/max cadence, 64F, 94% RH, 7 mph NW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 191.18 miles

Another day, another "no energy" run. I didn't even get to Greenleaf Rd before I took my first walk break of NINE! I was out of breath!!! I am going to keep trying though. I wonder sometimes if I should just do brisk walks though. My splits were 10:07, 10:01 and 8:43 over the last 0.05 mile.

Friday, 7/31/2026

4592 steps, 48/100 resting/max HR, 182.9/181.8 pounds, 5 floors climbed

Walk: 2.05 miles, 27:30, 13:24 pace, 97/113 avg/max HR, 123/134 avg/max cadence, 77F, 61% RH, 5 mph W wind, sunny

Shoes: white Brooks Glycerin GTS21 - 475.90 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:30, 13:17 and 13:44 over the last 0.05 mile.

Saturday, 8/1/2026

4457 steps, 44/96 resting/max HR, 182.0/182.8 pounds, 6 floors climbed

Walk: 1.75 miles, 23:42, 13:33 pace, 83/96 avg/max HR, 123/245 avg/max cadence, 79F, 61% RH, 6 mph SW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 192.93 miles

I got out for a brisk walk on my "Out to Ling Rd" route. It was hot and humid, so I worked up a sweat by the time I got done. My splits were 13:40 and 13:23 over the last 0.75 miles.

Sunday, 7/19/2026 to Saturday, 7/25/2026 - Jungle Jog 5K & Run Our River 5K - July (DNS)

I walked 4 times this week, 7.30 miles

I ran 3 times this week, 8.46 miles.

I took 41,234 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

.

BTW, I am on a 2216-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/19/2026

11819 steps, 45/146 resting/max HR, 184.3 pounds, 13 floors climbed

Run: 3.16 miles, 28:48, 9:06 pace, 135/150 avg/max HR, 155/239 avg/max cadence, 64F, 73% RH, 7 mph NNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 173.78 miles

Today's race was the Jungle Jog 5K held at the Seneca Park Zoo. I raced it back in 2024 so I knew the course. It was the 6th of 12 2026 Rochester Runner of the Year races. I have run the last 3. 

The Jungle Jog 5K was only a 10 minute car ride and I got there at 7:01 AM for the 8 AM start. Why so early? Well ... you have to park about a mile away and then walk to the start. I had plenty of time, but I still walked at a good clip. I didn't take a warmup run and opted for a bit of stretching and bouncing at the start.

And ... we were off! I got slowly up to an OK race pace when I got to open road. I just let people by and concentrated on my race. The first mile was rolling at first and then a climb out of Trout Lake. I took a fast walk break there at mile 0.6 and another at mile 2.4. I was OK with that. I had shortened my stride and made it one long run on the out to St Paul St and back and then into the Zoo before I took another walk break on the climb inside the Zoo. Then I ran it on in. I didn't like seeing the clock go almost to 29 minutes ... but it was what it was. I'm still running ... so it was a good day.

I did OK. My chip time was 28:45, 9:15 pace. The Runsignup overall results are here and my results are here. I was 158th out of 793, 5th out of 13 in my M 65-69 age group. My splits were 9:30, 9:02, 8:56 and 8:16 over the last 0.16 mile. 

Monday, 7/20/2026

4853 steps, 43/93 resting/max HR, 183.1 pounds, 4 floors climbed

Walk: 2.15 miles, 28:23, 13:13 pace, 89/100 avg/max HR, 123/137 avg/max cadence, 64F, 64% RH, 7 mph SSW wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 175.93 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:14, 13:05 and 14:06 over the last 0.15 mile.

Tuesday, 7/21/2026

2728 steps, 42/86 resting/max HR, 185.0 pounds, 7 floors climbed

Walk: 1.05, 15:29, 14:50 pace, 66F, 88% RH, 9 mph SW wind, overcast

Shoes: white Brooks Glycerin GTS21 - 469.75 miles

Wait! What? I didn't run the Run Our River 5K - July that had 57 finishers? Yes ... that's what happened. Let back up. I got an email from Rochester Running Company around 3 PM saying that a thunderstorm was forecast right during the race at 6:15 PM. I looked at my weather apps and sure enough a front was supposed to slam through. The email suggested what they might do ... run, delay or cancel. Well ... the sky up at my Greenleaf Meadows townhouse started to get dark at 5 PM and was really dark by 5:30 PM when I could have gotten ready and got down to Rochester to run. Well ... I opted for safety because it looked like the thunderstorm was headed south right through Rochester. I looked online at runsignup.com and saw that the race was held. I bet they delayed it by 30 minutes and ran the race. Meanwhile ... I had a supper of leftover pasta and got out for a slow walk on my "Another mile" route. I made the call, bagged the run and got a walk in the spreadsheet instead of a race.

Wednesday, 7/22/2026

7455 steps, 41/144 resting/max HR, 183.8/182.7 pounds, 9 floors climbed

Run: 3.15 miles, 28:47, 9:08 pace, 132/148 avg/max HR, 155/165 avg/max cadence, 63F, 72% RH, 18 mph W wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 179.08 miles

I got out a bit after 10 AM to prove that I could still run a 5K, so I got out and ran my "Out to Dewey Ave" route. I set up the usual nice and easy pace. I only stopped to wipe my face at the turnaround and when I walked across Greenleaf Rd on the way back (gotta be careful crossing the road, you know). I was pleased at my 9:08 pace. 

Then it was a quick shower and out to take my darling wife, Christine, to her doctor's appointment, to the Greece Public Library (so big!) and the Northwest YMCA on Long Pond so Christine could sign me up. I see Water Aerobics in my future (for her, weights for me). I also called my youngest son, David, on his 37th birthday. I couldn't reach him but he called me after he got out of the mountains west of Denver. We had a long (and overdue) 40 minute call. I really wish he would call her estranged mother (whose birthday is in 2 days). He has spoken to her in a decade. I resolve to call him every month from now on.

Thursday, 7/23/2026

5321 steps, 41/92 resting/max HR, 183.1/182.7 pounds, 3 floors climbed

Walk: 2.05 miles, 27:05, 13:13 pace, 87/96 avg/max HR, 125/197 avg/max cadence, 70F, 49% RH, 6 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 471.80 miles

I got out late, so I opted for a walk instead of a run. I started out a bit slow and then picked up after I got up to the LOSP Trail. I met a group of about 10 bicyclists out for a leisurely ride. My splits were 13:25, 13:04 and 12:10 over the last 0.05 mile.

Friday, 7/24/2026

4404 steps, 43/141 resting/max HR, 182.4/181.0 pounds, 4 floors climbed

Run: 2.15 miles, 19:47, 9:11 pace, 131/147 avg/max HR, 152/163 avg/max cadence, 73F, 53% RH, 7 mph SE wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 181.23 miles

I got out rather late but I did get out before noon for a nice run on my "Out to Latta Rd" route. My splits were 9:11, 9:14 and 8:54 over the last 0.15 mile.

Saturday, 7/25/202

4654 steps, 47/100 resting/max HR, 183.0/182.4 pounds, 5 floors climbed

Walk: 2.05 miles, 28:38, 13:59 pace, 92/106 avg/max HR, 120/195 avg/max cadence, 75F, 61% RH, 12 mph SSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 473.85 miles

I got out a bit late plus my left calf felt a bit funny so I opted for a walk on my "Out to Latta Rd". My calf loosened so I upped my pace after a bit. My splits were 14:11, 13:51 and 12:27 over the last 0.05 mile.

Sunday, 7/12/2026 to Saturday, 7/18/2026 - Run Our River 5K (postponed) --- IN PROGRESS

I walked 4 times this week, 8.30 miles

I ran 3 times this week, 6.85 miles.

I took 34,356 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

.

BTW, I am on a 2209-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/12//2026

4326 steps, 45/98 resting/max HR, 184.3/183.5 pounds, 6 floors climbed

Walk: 2.05 miles, 26:20, 12:51 pace, 92/104 avg/max HR, 124/194 avg/max cadence, 75F, 54% RH, 5 mph ENE wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 163.77 miles

I'm a bit pissed. I woke up around 7 AM ... told myself that I really should get up ... didn't. Got up at 9AM and spent a bit of time with Christine. Got up around 10 AM ... got dressed, got out the door and my Garmin was at 7% ... went back inside to charge my Garmin. Waited. Got out around 11:15 AM ... now it's too hot to run ... so I walked at a brisk pace on my "Out to Latta Rd" route. Oh well ... there is always tomorrow! My splits were 13:02, 12:43 and 11:34 over the last 0.5 mile.

Monday, 7/13/2026

6557 steps, 42/103  resting/max HR, 183.2 pounds, 13 floors climbed

Walk: 2.05 miles, 27:16, 13:19 pace, 93/104 avg/max HR, 121/136 avg/max cadence, 66F, 83% RH, 7 mph WSW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 464.50 miles

I got out earlier this morning so I could beat the heat. There was definitely more shade on the LOSP Trail. I did a walk since I had a Run Our River 5K - July the next day ... UPDATE ... it was cancelled due to a heat advisory forecast for Tuesday. I got up to a brisk pace as soon as I got to the LOSP Trail like usual. My splits were 13:38, 13:01 and 13:08 over the last 0.05 mile.

Tuesday, 7/14/2026

4585 steps, 42/141 resting/max HR, 183.6/182.4 pounds, 9 floors climbed

Run: 2.05 miles, 19:20, 9:23 pace, 128/143 avg/max HR, 72F, 69% RH, 9 mph SW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 165.82 miles

I got out about as early as yesterday on my "Out to Latta Rd" before the heat and humidity started to build (KROC got to 94F). I feel like a slacker when I only run 2 miles but it's what I can right now. Maybe tomorrow I will push the distance a bit. I set up the usual nice and easy pace on this out and back route. I was just pleased that I didn't stop. My splits were 9:37, 9:12 and 8:28 over the last 0.05 mile.

Wednesday, 7/15/2026

4246 steps, 42/140 resting/max HR, 181.5/181.0 pounds, 3 floors climbed

Run: 2.05 miles, 19:28, 9:29 pace, 127/143 avg/max HR, 152/162 avg/max cadence, 79F, 79% RH, 12 mph NW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 167.87 miles

I got a bit later than yesterday on my "Out to Latta Rd" route. The Air Quality Index for Rochester was 120 which is Unhealthy for Sensitive Groups. This is due to wildfires in Ontario, Canada. You know ... this wasn't a thing when I was growing up (I could insert what I think about the fucking asshole is president (note no caps) of the US but you get the gist). Anyways ... my splits were 9:33, 9:28 and 8:41 over the last 0.05 mile.

Thursday, 7/16/2026

5205 steps, 41/90 resting/max HR, 183.0/182.1 pounds, 4 floors climbed

Walk: 2.15 miles, 30:06, 14:01 pace, 84/95 avg/max HR, 120/134 avg/max cadence, 72F, 78% RH, 7 mph W wind, mostly cloudy with smoke

Shoes: white Brooks Glycerin GTS21 - 466.65 miles

I slept in until almost 8 AM ... retired living, lol! I got out for a walk on my "Out to Latta Rd" route. The Air Quality Index was 161 when I started and 178 (Unhealthy) when I got done. It was 211 Very Unhealthy) one hour later. It smelled a bit smoky when I was outside. I didn't push my pace like I usually do. My splits were 14:11, 13:47 and 14:26 over the last 0.15 mile.

Friday, 7/17/2026

5345 steps, 43/142 resting/max HR, 182.6/181.2 pounds, 20 floors climbed

Run: 2.75 miles, 25:39, 9:20 pace, 130/145 avg/max HR, 153/162 avg/max cadence, 72F, 57% RH, calm, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 170.62 miles

I got for a little more than my usual 2.05. I pushed my "Out to Latta Rd" to a "Out to Latta & Ling Rd" route. I only stopped at the Ling Rd turnaround. A small improvement. The Air Quality Index was below 100 so my breathing was quite good. My splits were 9:18, 9:31 and 9:07 over the last 0.75 mile.

Saturday, 7/18/2025

4092 steps, 45/115 resting/max HR, 184.8/184.5 pounds, 13 floors climbed

Walk: 2.05 miles, 26:19, 12:50 pace, 97/120 avg/max HR, 126/199 avg/max cadence, 70F, 88% RH, 5 mph SSW wind, thunderstorm with rain

It was nice out earlier but I lazed around until after 1 PM. It had already rained out when I up and decided that I was going to get outside. Yes, there was a thunderstorm watch, but it wasn't only sprinkling when I stepped out. That lasted about a minute ... about it took me to exit the parking lot on my "Out to Latta Rd". First, it started to rain, then it poured, then it thundered, then there was lightning ... while I was walking as briskly as I could. I got back ... drenched. My tech shirt weighed a lot more for sure! My splits were 13:07, 12:35 and 12:09 over the last 0.05 mile.

Sunday, 7/5/2026 to Saturday, 7/11/2026

I walked 3 times this week, 6.35 miles

I ran 4 times this week, 9.31 miles.

I took 33,840 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

.

BTW, I am on a 2202-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/5//2026

6902 steps, 43/144 resting/max HR, 183.8/182.0 pounds, 6 floors climbed

Run: 3.15 miles, 30:39, 9:43 pace, 134/147 avg/max HR, 149/167 avg/max cadence, 72F, 88% RH, 5 mph SSE wind, cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 155.56 miles

I got out for a simple out and back on my "Out to Dewey Ave". I wanted to run a bit faster than yesterday's Brighton 5K. I set up a nice and easy that I thought that I could hold. Well ... I did on the out and then lapsed into a run/walk on the way back. I could have sworn that I ran faster than yesterday ... and it was ... by a second, lol! I was dripping with sweat when I got back. My splits were 9:06, 9:48, 10:14 and 9:53 over the last 0.15 mile.

An update on being retired ... my wife woke up before I did. I heard her reading her audiobook at 8:46 AM. So ... sleeping in is a thing!

Monday, 7/6/2026

4587 steps, 46/107 resting/max HR, 183.3 pounds, 6 floors climbed

Walk: 2.15 miles, 28:05, 13:05 pace, 98/111 avg/max HR, 122/134 avg/max cadence, 70F, 83% RH, 6 mph SSE wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 458.25 miles

I slept in until 9 AM and got out for a brisk walk just before 11 AM on my "Out to Latta Rd" route. My thighs felt very tight but I got up to brisk pace once I got up to the LOSP Trail. My splits were 13:27, 12:41 and 13:10 over the last 0.15 mile.

Tuesday, 7/7/2026

4527 steps, 43/113 resting/max HR, 183.4/182.8 pounds, 5 floors climbed

Walk: 2.15 miles, 26:54, 12:31 pace, 99/108 avg/max HR, 130/205 avg/max cadence, 81F, 62% RH, 9 mph SSE wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 460.40 miles

I got out for a brisk walk on my "Out to Latta Rd" route. Nothing unusual. My splits were 12:40, 12:11 and 13:44 over the last 0.15 mile.

Wednesday, 7/8/2026

4848 steps, 45/144 resting/max HR, 183.7/183.1 pounds, 14 floors climbed

Run: 2.05 miles, 19:44, 9:39 pace, 133/146 avg/max HR, 151/160 avg/max cadence, 82F, 58% RH, 9 mph W wind, heat index 85F, mostly cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 157.61 miles

I got out in the heat of day for a very nice and run on my "Out to Latta Rd" route. I concentrated on just getting the run done without stopping. I didn't care (OK ... a little bit) about my pace. It was hot and my sweat did try to get into my eyes. My splits were 9:40 and 9:30.

Thursday, 7/9/2026

4072 steps, 43/141 resting/max HR, 184.0/181.9 pounds, 3 floors climbed

Run: 2.06 miles, 19:05, 9:16 pace, 128/142 avg/max HR, 75F, 74% RH, 8 mph WSW wind, mostly cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 159.67 miles

I got out a bit early (before 10 AM) on my "Out to Latta Rd" route. I am keeping my runs short so that I can do them without stopping for now. I think the heat and humidity is affecting me more than usual this year. My splits were 9:26 and 9:08.

Friday, 7/10/2026

4312 steps, 43/103 resting/max HR, 184.1/183.0 pounds, 9 floors climbed

Walk: 2.05 miles, 26:16, 12:49 pace, 97/108 avg/max HR, 124/200 avg/max cadence, 77F, 69% RH, 12 mph N wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 462.45 miles

I was tired so I went back to sleep when I woke up around 6:30 AM. I did get out around 2 PM for a brisk walk on my "Out to Latta Rd" route. You can work up a sweat when you walk! My splits were 12:52 and 12:45.

Saturday, 7/11/2026

4592 steps, 42/142 resting/max HR, pounds, 3 floors climbed

Run: 2.05 miles, 18:47, 9:14 pace, 130/143 avg/max HR, 155/163 avg/max cadence, 75F, 78% RH, 6 mph ENE wind, sunny

Shoes: blue/orange Brook Glycerin GTS22 - 161.72 miles

I got for a nice "no stops" run on my "Out to Latta Rd". I think I am slowly getting used to the heat and humidity. One step at a time. I know I can run 2 miles without stopping. Is it heat acclimatation or it is mental? My splits were 9:19, 9:12 and 8:37 over the last 0.05 mile.

Sunday, 6/28/2026 to Saturday, 7/4/2026 - Brighton 5K

I walked 5 times this week, 9.55 miles

I ran 3 times this week, 5.45 miles.

I took 36,682 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2195-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/28/2026

4731 steps, 44/105 resting/max HR, 184.5/183.9 pounds, 6 floors climbed

Walk: 2.15 miles, 27:07, 12:38 pace, 96/107 avg/max HR, 131/248 avg/max cadence, 79F, 54% RH, 12 mph NE wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 452.60 miles

It was a bit too warm to run so I got out for a brisk walk on my "Out to Latta Rd" route. I passed a guyj just before Latta Rd who was walking with a fishing pole. He said that "I was cheating since my legs are so long" ... lol. I wished him luck on his fishing.  My splits were 12:59, 12:18 and 12:26 over the last 0.15 mile.

Monday, 6/29/2026

5585 steps, 44/140 resting/max HR, 183.9/182.7 pounds, 7 floors climbed

Run: 2.05 miles, 19:27, 9:30 pace, 77F, 57% RH, calm, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 145.11 miles

I got for run on my "Out to Latta Rd" route. I had to wait a bit for my Garmin to charge from 6% to 62% but I did get out before 10:30 AM. Why did I run a short 2.05 miles? Well ... I wanted to run WITHOUT stopping so I dialed in a really nice and easy pace. It seemed like I was barely running and yet I wanted to stop with almost every step. But ... I didn't ... so I won today ... I guess. My splits were 9:38 and 9:23.

Tuesday, 6/30/2026

3726 steps, 45/97 resting/max HR, 184.1/183.6 pounds, 5 floors climbed

Walk: 1.75 miles, 24:29, 14:00 pace, 90/101 avg/max HR, 120/127 avg/max cadence, 81F, 74% RH, 12 mph SSW wind, heat index 85F, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 146.86 miles

I thought about a run but the heat and humidity made that idea a "NO". I would have ran anyway years ago but not today. I set a nice but a bit brisk pace and was sweating before I got halfway. My splits were 13:56 and 14:06 over the last 0.75 mile.

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

I took 16 walks in June for 26.15 miles, 1.63 miles/walk and 110 walks so far in 2026 for 189.70 miles, 1.72 miles/walk.

I took 20 runs in June for 53.14 miles, 2.66 miles/run and 86 runs so far in 2025 for 243.49 miles, 2.83 miles/run

I ran 4 races (yes, 4) in June.

 6/05 Charlie McMullen Mile - 8:04, 5th in my M/W 8-10 minute pace race, 84F, 36% RH, 17 mph WNW wind cloudy

 6/06 Fast and Furriest 5K - 28:42, 9:15 pace, 45th out of 232, 3rd out of 7 in my M 60-69 age group, 65F, 935 RH, 8 mph NNE wind, mostly cloudy

 6/09 Run Our River 5K - June - 29:39, 9:34, 72nd out of 103, 4th out of 4 in my M 65-69 age group, 76F, 85% RH, 8 mph NNE wind, mostly cloudy

 6/20 Harborfest 5K - 27:53, 8:58 pace, 62nd out of 229, 3rd out of 7 in my M 65-69 age group, 57F, 72% RH, 7 mph W wind, sunny

I took 176,581 steps in June and 1,181,093 steps so far in 2026.

Wednesday, 7/1/2026

6215 steps, 48/98 resting/max HR, 184.2/183.0 pounds, 7 floors climbed

Walk: 2.15 miles, 30:43, 14:17 pace, 91/102 avg/max HR, 119/237 avg/max cadence, 86F, 75% RH, 9 mph SW wind, heat index 97F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 149.01 miles

I got out for a sweaty walk on my "Out to Latta Rd" route. This route has the most shade of my walking routes which was a concern since it was hot and muggy already (or still?) at 10 AM. I was dripping when I got back inside. The AC felt real nice! My splits were 14:48, 13:48 and 14:10 over the last 0.15 mile.

Thursday, 7/2/2026

3789 steps, 50/92 resting/max HR, 184.7/184.8 pounds, 8 floors climbed

Shoes: white Brooks Glycerin GTS21 - 454.05 miles

Walk: 1.45 miles, 24:32, 16:55 pace, 88F, 66% RH, 13 mph WSW wind, heat index 98F, sunny

I got out in the heat of 11 AM for a slow 16:55 pace walk on my "Another mile" route. I just cut it short since it just so hot and muggy. My splits were 16:50 and 17:06 over the last 0.45 mile.

Friday, 7/3/2026

5882 steps, 49/93 resting/max HR, 183.8/183.5 pounds, 3 floors climbed

Shoes: white Brooks Glycerin GTS21 - 456.10 miles

Walk: 2.05 miles, 30:32, 14:54 pace, 87/99 avg/max HR, 114/121 avg/max cadence, 84F, 62% RH, 8 mph W wind, heat index 88F, sunny

I got out for a sweaty walk on my "Out to Ling Rd" route. I added 0.3 mile to it at the end walking around the parking lot to get to 2.05 miles. My splits were 14:52 and 14:54.

Saturday, 7/4/2026

6754 steps, 44/142 resting/max HR, 185.0/184.4 pounds, 16 floors climbed

Today's race was my third Brighton 5K (2011 and 2016). I hadn't run this race in 10 years so I didn't really know the route. I just that it was flat and I had signed up on a whim about 10 minutes before the price went up on May 30th. I sort of knew that it started at Brighton High School. I got close and just happened to be a car driven by a runner right into the parking lot. Easy-peasy. The weather conditons were 74F, 87% RH, 9 mph W wind, mostly cloudy to overcast with a light rain

Run: 0.25 mile, 2:39, 10:35 pace, 108/118 avg/max HR, 147/158 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 149.26 miles

Run: 3.15 miles, 30:40, 9:44 pace, 134/148 avg/max HR, 149/165 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 152.41 miles

I got for a very slow warm up run. I sort of knew that it would be a sucky 5K. And ... we were off! I slowly got up to a really slow race pace. I made it a whole mile before I lapsed into the usual run/walk. I just had no inclination to maintain any pace. I had a coughing spell for a bit ... maybe I swallowed a bug? A light rain started to fall about halfway which felt refreshing. I just kept at the run/walk until I got done. 

But ... I got it done. My official time was 30:39, 9:53 pace, 313rd out of 647, 14th out of 21 in my 65-69 age group, overall results here and my results here. My splits were 8:59, 10:13, 10:10 and 8:34 over the last 0.15 mile.

A downpour started very shortly after I got in the Trax. Then ... everyone started to leave at the same time. Me ... I just waited for about 10 minutes for the downpour to stop and everyone else to have left before I headed out. Easy-peasy. There wasn't any need to rush.

There were other races held too. Fleet Feet also put on the Firecracker 4 Mile with 709 finishers, results here. The Rochester Running Company held the Irondequoit 4th of July 10K and 2 mile with 444 finishers in the 2 mile, results here and 366 finishers in the 10K, results here. The Sodus Point Lighthouse Museum 5K was held with 394 finishers, results here.

Sunday, 6/21/2026 to Saturday, 6/27/2026

I walked 4 times this week, 7.80 miles

I ran 3 times this week, 9.47 miles.

I took 37,809 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2188-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/21/2026

5053 steps, resting/max HR, pounds, floors climbed

Walk: 2.05 miles, 26:45, 13:03 pace, 94/105 avg/max HR, 122 avg cadence, 73F, 41% RH, 3 mph N wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 444.70 miles

I got out around 3:30 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 13:14 and 12:50.

I guess I celebrated Father's Day by doing 2 loads of laundry while my darling wife, Christine, had to be reminded to get up and make some supper. Silly me! 

Monday, 6/22/2026

5976 steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 29:13, 9:16 pace, 132/143 avg/max HR, 153/167 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast with a few sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 136.74 miles

I got out for a run at 11 AM (yes ... I am retired, lol!) on my "Out to Dewey Ave" route. I had wanted to run without any tiny walk breaks but had to stop 4 times. Twice were for a couple of tress across the LOSP Trail, once at the turn and once at the end of the LOSP Trail on the way back. No worries ... just catching my breath. My splits were 9:04, 9:30, 9:17 and 9:10.

Tuesday, 6/23/2026

4534 steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:32, 12:21 pace, 100/116 avg/max HR, 126/242 avg/max cadence, 61F, 82% RH, 8 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 446.85 miles

I got for a brisk walk on my "Out to Latta Rd". I really pushed the pace on mile 2. My splits were 12:57, 11:44 and 12:20 over the last 0.15 mile.

Wednesday, 6/24/2026

6341 steps, resting/max HR, pounds, floors climbed

Run: 3.16 miles, 31:06, 9:51 pace, 126/139 avg/max HR, 147/223 avg/max cadence, 70F, 56% RH, 6 mph WNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 139.90 miles

I got out for a run on my "Out to the Secret Sidewalk" route. I set up a really, really nice and easy pace but ...well ... I guess I can run 1.5 miles before I have to do multiple walk breaks ... because that was what I did. I was out ... I was running (mostly) ... and I got it done. My splits were 9:09, 9:44, 10:35 and 10:26 over the last 0.16 mile. 

Thursday, 6/25/2026

5476 steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:58, 12:33 pace, 95/108 avg/max HR, 129/142 avg/max cadence, 63F, 88% RH, 3 mph WSW wind, light rain

Shoes: white Brooks Glycerin GTS21 - 449.00 miles

Ah ... retired life ... awake until 1 AM, slept until 8:45 AM! It was raining at 12:30 PM and Alexa said that it wouldn't quit until 2 PM. What did I do? I put on my yellow Running Warehouse rain jacket, a tank top, shorts and hat and went out for a brisk walk on my "Out to Latta Rd" hat. I still got wet under the jacket since it was only a shell. I saw two young guys (high school age) running on the LOSP Trail. It was a nice walk with the quiet patter of the light rain that fell. My splits were 12:31, 12:31 and 13:04 over the last 0.15 mile.

Friday, 6/26/2026

5659 steps, resting/max HR, pounds, floors climbed

Run: 3.16 miles, 30:22, 9:37 pace, 70F, 69% RH, 14 mph WNW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 143.06 miles

I got out for a run on my "Out to Dewey Ave" route. It was my new usual ... nice and easy run on the out and then a run/walk of 100/10 on the way back. I try to hold a run on the way back but just can't right now. It is mental or is it physical? I don't know. Anyway ... my splits were 8:59, 9:37, 10:17 and 9:33 over the last 0.16 mile.

Saturday, 6/27/2026

4770 steps, resting/max HR, pounds, floors climbed

Walk: 1.45 mile, 20:03, 13:50 pace, 117/143 avg/max HR, 118/139 avg/max cadence, 73F, 61% RH, 3 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 450.45 miles

I got out for a short walk on my "Another mile" route. My splits were 13:56 and 13;36 over the last 0.45 mile.

I had to get and get it done since I had to get out to Macedon to take my oldest son, Michael, out to Walmart for him to pick up his groceries, to the ATM and McDonald's for a bit of MickeyD's. He thinks it's a burden to me but I do enjoy seeing and talking to him. I don't see my other two kids. I talk to Karen, out in Wisconsin, pretty much weekly. I just rarely text to David, my youngest son, out in Denver. I haven't seen Karen for 3ish (?) years and David for 10ish (?) years.

Sunday, 6/14/2026 to Saturday, 6/20/2026 - Harborfest 5K

I walked 4 times this week, 8.10 miles

I ran 4 times this week, 10.01 miles.

I took 40,572 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2181-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/14/2026

3780 steps, 45/94 resting/max HR, 182.2 pounds, 5 floors climbed

Walk: 1.75 miles, 23:02, 13:10 pace, 90/100 avg/max HR, 118/189 avg/max cadence, 70F, 78% RH, 10 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 440.50 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual. My splits were 13:10 and 13:10 over the last 0.75 mile.

Monday, 6/15/2026

4582 steps, 47/116 resting/max HR, 182.4/181.7 pounds, 8 floors climbed

Walk: 2.05 miles, 24:33, 11:59 pace, 105/120 avg/max HR, 130/203 avg/max cadence, 59F, 59% RH, 10 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 121.43 miles

I got out for a "petal to the metal" walk on my "Out to Latta Rd" route. I started out a bit brisk but really put the "pedal to the metal" when I got up the LOSP Trail. My splits were 12:01 and 11:55.

Tuesday, 6/16/2026

6080 steps, 43/133 resting/max HR, 5 floors climbed

Run: 3.15 miles, 31:50, 10:06 pace, 125/137 avg/max HR, 145/162 avg/max cadence, 72F, 50% RH, 13 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 124.58 miles

Wednesday, 6/17/2026

4252 steps, 42/97 resting/max HR, 183.5/182.3 pounds, 6 floors climbed

Walk: 2.15 miles, 12:57 pace, 91/102 avg/max HR, 126/248 avg/max cadence, 72F, 53% RH, 7 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 442.65 miles

I slept horribly. I think I got to sleep around 4 AM for a measly 4 hours or maybe I dreamed I was awake for a couple of hours. I blew off taking my oldest son, Michael, to Newark to get his Ozempic. His mother, my ex, usually takes him but she was recovering from having her other knee replaced. I lazed around all day, but I did get out around 7 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 12:58, 12:57 and 12:50 over the last 0.15 mile.

Thursday, 6/18/2026

7272 steps, 44/138 resting/max HR, 183.6/183.0 pounds, 23 floors climbed

Run: 3.15 miles, 30:12, 9:35 pace, 129/145 avg/max HR, 151/234(?) avg/max cadence, 68F, 78% RH, 18 mph SSW wind, light rain

Shoes: blue/orange Brooks Glycerin GTS22 - 127.73 miles

I got a good night's sleep (from 11:30PM to 7 AM)! It wasn't enough for a good run though. I got out on my usual sluggish run (full of run/walks after mile 1) on my "Out to the Secret Sidewalk" route. Is this my new normal? Or can I push back the sands of time? I really think that I should hit the gym or the track or something. Something to ponder while I drink my first mug of coffee. Anyways, my splits were 9:06, 9:42, 10:05 and 8:42 over the last 0.15 mile. But ... I did get inside about 5 minutes before it started to downpour for 5 minutes!

Friday, 6/19/2026

4848 steps, 44/103 resting/max HR, 184.1/183.1 pounds, 5 floors climbed

Walk: 2.15 miles, 27:15, 12:40 pace, 105/120 avg/max HR, 130/2013 avg/max cadence, 72F, 46% RH, 15 mph W wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 129.88 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 12:49, 12:30 and 12:49 over the last 0.15 mile. 

Saturday, 6/20/2026

9758 steps, 46/147 resting/max HR, 184.8/193.9 pounds, 8 floors climbed

Today's race was the Harborfest 5K. I felt obligated to sign up for this race since it's only 2 miles away, lol! Today's condition were perfect: 57F, 72% RH, 7 mph W wind, sunny.

Run: 0.6 miles, 5:44, 9:30 pace, 114/125 avg/max HR, 149/158 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 130.48 miles

I got out for a short 0.6 mile warm up run. It told me to take it easy. So ... I had no expectations of a fast 5K. I just wanted to run it and get it done.

Run: 3.11 miles, 27:57, 8:59 pace, 137/158 avg/max HR, 157/168 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 133.59 miles

And ... we were off! I started easy and did pass about 10 slower runners until we eased into open running. I told myself I wasn't going to stop ... but did take a tiny walk break at the turnaround and another at the closed Pelicans Nest restaurant. And done in chip time of 28:02, 8:58 pace.

I did OK. I ran under 28, 62nd out of 229, 3rd out of 7 in my M 65-69 age group. RunSignup overall results here and my results here. My splits were 8:53, 9:04, 8:58 and 9:02 over the last 0.11 mile.

Sunday, 6/7/2026 to Saturday, 6/13/2026 - Run Our River 5K - June

I walked 4 times this week, 8.60 miles

I ran 5 times this week, 13.48 miles.

I took 42,480 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 1360.3 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2174-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/7/2026

6076 steps, 42/136 resting/max HR, 183.8/182.4 pounds, 12 floors climbed

Run: 3.16 miles, 31:05, 9:50 pace, 125/142 avg/max HR, 148/200 avg/max cadence, 66F, 73% RH, 12 mph NW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 109.06 miles

I went out for a run on my "Out to the Secret Sidewalk" run ... with the usual (of late) results. I started out at a nice and easy pace and held it until the turn. Then ... I lapsed into the usual ... taking 3 walk breaks. But ... I got out there ... I got to run ... and I got it done. My splits were 9:32, 9:50, 10:16 and 8:58 over the last 0.16 mile.

Monday, 6/8/2026

4170 steps, 42/124 resting/max HR, 182.9/182.2 pounds, 3 floors climbed

Walk: 2.15 miles, 28:08, 13:05 pace, 103/128 avg/max HR, 119/190 avg/max cadence, 63F, 83% RH, 5 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 432.20 miles

I got out for a brisk pace on my "Out to Latta Rd" route. Nothing unusual. My splits were 13:07, 13:09 and 12:36 over the last 0.15 mile.

Tuesday, 6/9/206

12578 steps, 42/145 resting/max HR, 182.5/181.8 pounds, 24 floors climbed

Walk: 2.15 mile, 26:51, 12:29 pace, 93/105 avg/max HR, 132/199 avg/max cadence, 73F, 59% RH, 8 mph SW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 434.35 miles

I got out for a "metal to the pedal" walk on my longer Out to Latta Rd" route. My splits were 12:28, 12:30 and 12:30 over the 0.15 mile. Though ... I got out just be out there.

So ... today's race was the Run Our River 5K - June. It was the 3rd of 6 in the Run Our River 5K series. Today's weather conditions were 76F, 85 % RH, 8 mph NNE wind, mostly cloudy.

Run: 0.90 miles, 8:34, 9:31 pace, 122/131 avg/max HR, 149/156 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 109.96 miles

I got out for a slow out and back 0.9 mile warm up run.

Run: 3.11 miles, 29:39, 9:31 pace, 137/156 avg/max HR, 151/165 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 113.07 miles

And ... we were off! It was a crowded start, so I eased into a slow race pace. I did what I usually do now on a 5K. I ran nice for about half of it and then went into a run/walk until I got done. It was humid so that didn't help either. And ... done in 29:39. My splits were 8:52, 10:17, 9:35 and 8:13 over the last 0.11 mile.

I did what I did. My official results were 72 out of 103, 4th out of 4 in my M 65-69 age group, link here. I did have a bit of difficulty afterwards. I was standing and talking to Dan Sillick when I suddenly felt a bit off and had to quickly sit down on the concrete. Dan went and got a pint of water and suggested that I pour it on my head. I did (man, was it cold!) and quickly felt better. Another guy saw me and said that he had felt light-headed too. It was certainly muggy.

Wednesday, 6/10/2026

4079 steps, 46/96 resting/max HR, 182.6/181.7 pounds, 5 floors climbed

Walk: 2.05 miles, 27:09, 13:15 pace, 90/99 avg/max HR, 124/136 avg/max cadence, 79F, 79% RH, 7 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 436.40 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:30 and 13:03.

Thursday, 6/11/2026

5910 steps, 47/95 resting/max HR, 182.1/181.2 pounds, 6 floors climbed

Walk: 2.35 miles, 31:41, 13:30 pace, 91/100 avg/max HR, 121/245 avg/max cadence, 81F, 70% RH, 12 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 438.75 miles

I got out for a brisk walk on a "Out to Ling Rd & Latta Rd" route. I shortened it by cutting through the LOSP Trail fence on the way back from Latta Rd. My splits were 13:24, 13:27 and 13:54 over the last 0.35 mile.

Friday, 6/12/2026

6469 steps, 44/131 resting/max HR, 184.1/182.0 pounds, 9 floors climbed

Run: 3.16 miles, 33:50, 10:43 pace, 122/134 avg/max HR, 144/157 avg/max cadence, 79F, 74% RH, 10 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 116.23 miles

I got out for a run on my "Out to the Secret Sidewalk" route. I ran because I hadn't run since Tuesday. It was a crappy run. I set a super easy pace and just had no fucking energy past the turnaround. It fucking sucked. My heat tolerance is not there at all. My splits were 9:51, 11:01, 11:13 and 11:21 over the last 0.16 mile.

Saturday, 6/13/2026

3198 steps, 48/138 resting/max HR, 183.0/181.5 pounds, 7 floors climbed

Run: 3.15 miles, 30:40, 9:44 pace, 129/140 avg/max HR, 148/162 avg/max cadence, 72F, 69% RH, 9 mph W wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 119.38 miles

I got for a sluggish run on my "Out to Dewey Ave" route. I just can't keep a running pace for more than a mile now. I ran hard for one mile at got a 8:52 pace then I had to do run/walk breaks. It sucks. My splits were 8:52, 9:56, 10:25 and 9:33 over the last 0.15 mile.

Sunday, 5/31/2026 to Saturday, 6/6/2026 - Charlie McMullen Mile and Fast & Furriest 5K

I walked 3 times this week, 5.05 miles

I ran 7 times this week, 14.29 miles.

I took 47,389 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2167-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/31/2026

5711 steps, 46/138 resting/max HR, 184.0/182.6 pounds, 11 floors climbed

Run: 3.16 miles, 29:45, 9:25 pace, 129/144 avg/max HR, 151/221(?) avg/max cadence, 61F, 55% RH, 9 mph WNW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 94.77 miles

I got for a run on my "Out to the Secret Sidewalk" route. I wanted to go with no walk breaks like yesterday, but the fitness wasn't up to it. I ended up taking 3 walk breaks after the turn. I said "Hi" to the four walkers I saw on the Secret Sidewalk. My splits were 9:05, 9:27, 9:49 and 8:43 over the last 0.16 mile.

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

I walked 14 times in May for 23.15 miles, 1.65 miles/walk and 94 walks so far in 2026 for 155.45 miles, 1.65 miles/walk.

I ran 19 times in May for 71.71 miles, 3.77 miles/run and 70 runs so far in 2026 for 202.93 miles, 2.90 miles/run.

I ran 2 races in May

 05/12 - Run Our River 5K, 27:29, 8:51 pace, 92nd out of 167, 4th out of 5 in my M 65-69 age group, 52F, 41% RH, 15 mph NE wind, cloudy

 05/23 - Sunset House 5K, 27:40, 8:55 pace, 61st out of 194, 2nd out of 7 in my M 65-69 age group, 54F, 71% RH, 21 mph SSE wind, light sprinkles

I took 242.750 in May and 1,004,512 steps so far in 2026.

Monday, 6/1/2026

5717 steps, 44/108 resting/max HR, 184.7/184.0 pounds, 7 floors climbed

Walk: 2.15 miles, 27:18, 12:43 pace, 98/118 avg/max HR, 124/257 avg/max cadence, 54F, 71% RH, 5 mph NNE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 427.15 miles

I got out for my first "official" exercise activity on my first day of retirement. I set up a "metal to the metal" pace. My splits were 13:02, 12:21 and 12:58 over the last 0.15 mile. 

Tuesday, 6/2/2026

6337 steps, 42/141 resting/max HR, 184.9/183.2 pounds, 12 floors climbed

Run: 3.17 miles, 29:59, 9:27 pace, 132/142 avg/max HR, 151/158 avg/max cadence, 72F, 33% RH, 13 mph WNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 97.94 miles

Well ... I slept in on day 2 of retirement. I discovered that if I put on an eye shade that I could sleep past 5:30 AM. So ... I slept until almost 8 AM! I didn't get out until just a smidge past noon. The sun was high so I didn't have much shade on my "Out to Dewey Ave". I held a nice and easy pace and took one tiny walk break. My splits were 9:18, 9:29, 9:32 and 9:31 over the last 0.17 mile.

Wednesday, 6/3/2026

8473 steps, 41/139 resting/max HR, 184.4/182.7 pounds, 9 floors climbed

Run: 3.15 miles, 31:02, 9:52 pace, 122/141 avg/max HR, 146/163 avg/max cadence, 70F, 43% RH, 7 mph WNW wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 101.09 miles

I slept in ... again. My "Punch In" alarm at 7:58 AM has morphed into a "Wake Up" alarm. I got out around 9:30 AM for a run on my "Out to the Secret Sidewalk". It was OK until the turn. It then turned into a bunch of runs with big walk breaks. I guess I am having trouble getting used to the warmth. My splits were 9:18, 10:03, 10:24 and 8:48 over the 0.15 mile.

My darling wife, Christine, and I got out for a bit. We went to pick up her new eyeglasses from Flaum Eye Center on South Clinton Ave Then Christine told me that she felt lucky so we headed out to Del Lago Casino. We were up for a while on her $80 but we left with about $40 because we didn't leave right away. Oh, well!

Thursday, 6/4/2026

4253 steps, 42/103 resting/max HR, 184.5/184.4 pounds, 8 floors climbed

Walk: 1.45 miles, 19:40, 13:31 pace, 93/113 avg/max HR, 124/134 avg/max cadence, 54F, 77% RH, 5 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 428.60 miles

I got out a bit before 7 AM for a brisk walk on my "Another Mile" route. My splits were 13:31 and 13:31 over the last 0.45 mile.

I had to get my walk in before I went to Flaum Eye Center at Collegetown for an 8:20 AM eye appointment. My eye prescription changed a bit but not much.

Friday, 6/5/2026

8870 steps, 41/137 resting/max HR, 185.0/184.4 pounds, 16 floors climbed

Walk: 1.45 miles, 21:29, 14:50 pace, 81/92 avg/max HR, 111/122 avg/max cadence, 70F, 53% RH, 8 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 430.05 miles

I got an OK walk on my "Another mile" route. My splits were 14:54 and 14:41 over the last 0.45 mile.

Tonight's race was my 12th Charlie McMullen Mile. I headed out to Saint John Fisher University like usual ... and no one was there. I whipped out my phone and found out that the race was being held at East Rochester High School. Oops! I headed over there and waited for the Men/Women 8-10 min pace race.

Run: 0.25 mile, 2:31, 10:00 pace, 113/120 avg/max HR, 143/152 avg/max cadence, 84, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 101.34 miles

I got out for a very east run on the artificial turf football field while the Men/Women 10+ pace race was going on.

Run: 1.01 mile, 8:05 pace, 8:00 pace, 142/149 avg/max HR, 159/174 avg/max cadence, 84F, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.35 miles

I was a bit nervous because I knew my fitness was a bit off. But ... I was lined up ... and we were off! I settled into fifth ... and held it for almost the entire race. I desperately wanted to stop for a breath on every lap, but I didn't. I moved into fourth for about 10 seconds on the backstretch on the 4th lap before someone passed me and I was fifth again. I tried to sprint on the last 100 yards, but it was too little too late. I saw the time was approaching 8:00 and I was done around 8:05! My lap estimates were 1:57, 3:58, 6:01 and 8:05.

My official time was 8:04.44, per Leone Timing link here. I was quite surprised by my time. I thought I was running 8:30. I guess I was quicker than I thought.

Saturday, 6/6/2026

8028 steps, 42/144 resting/max HR, 183.3/182.7 pounds, 13 floors climbed

Today's race was the Fast and Furriest 5K. I have never run this race. I signed up for it when I saw a 5OFF coupon in my email about a month ago. I did run the 10K way back in 2012 (lifetime PR of 42:49) and 2013. A light rain was falling but I was signed up so I went. The race venue was the Verona Street Animal Society at 184 Verona St. I parked in the Kodak parking lot around 7:30 AM. It poured for about 10 minutes shortly afterward I picked up my bib so I stayed in my Trax until the 10K started at 8 AM. The rain had almost stopped by then.

Run: 0.40 mile, 4:06, 10:15 pace, 120/133 avg/max HR, 146/155 avg/max cadence, 69F, 73% RH, 9 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.75 miles

I got out for a little warm up run. Nothing earthshaking. 

Run: 3.15 miles, 28:58, 9:12 pace, 133/149 avg/max HR, 151/168 avg/max cadence, 65F, 93% RH, 10 mph SSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 105.90 miles

Boots yelled "Goooooooooooooooooo" ... and off we went ran! I set off at a nice and easy pace but I started to walk at under 1 mile when I got to the first slight rise. I just didn't have the gumption to keep running so I lapsed into a run/walk and got it done. I think I was allowing negative thoughts to affect my running. My splits were 8:44, 9:22, 9:36 and 8:38 over the last 0.15 mile.

I sort of did OK. I was 45th out of 232, 3rd out of 7 in my M 60-69 age group, results here, my results here, race certificate here.