Sunday, 3/8/2026 to Saturday, 3/14/2026 - Runnin' of the Green 5 Mile Run --- IN PROGRESS

I walked 2 times this week, 3.60 miles

I ran 2 times this week, 7.70 miles.

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

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. 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 2083 day steak (since 6/24/2020 or 5 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/8/2026

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:28, 9:02 pace, 137/163 avg/max HR, 155/163 avg/max cadence, 43F, 81% RH, 14 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 312.88 miles

It was back to normal temps for March when I got out for a nice run on my "Out to Stutson St Overlook" route. It was a bit above 40F so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I was determined not to stop ... but I did walk for a bit at the turn. Still ... it was better than yesterday ... so it's progress. My splits were 9:03, 9:21, 8:48 and 8:21 over the last 0.15 mile.

Monday, 3/9/2026

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 22:13, 12:42 pace, 95/108 avg/max HR, 124/205 avg/max cadence, 57F, 38% RH, 15 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 314.63 miles

I got around lunch on my "Out to Ling Rd". It was warm so I wore shorts and a long sleeve tech. My splits were 12:31 and 12:56 over the last 0.75 mile.

Tuesday, 3/10/2026

steps, resting/max HR, pounds, floors climbed

Run: 4.55 miles, 45:48, 10:04 pace, 57F, 47% RH, 8 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 319.18 miles

I was determined to run a bit farther this morning so I chose my "Out by the pier and around" route. I knew I wouldn't be able to run the entire way ... but I tried. So ... I got to 1.6 miles before I started to take walk breaks. I took a lot of them ...10 to be exact. But ... I was OK with that. I was moving. My splits were 9:23, 9:37, 10:22, 11:02 and 9:49 over the last 0.55 mile.

Wednesday, 3/11/2026

steps, resting/max HR, pounds, floors climbed

Walk: 1.85 miles, 23:22, 12:38 pace, 97/114 avg/max HR, 126 avg cadence, 61F, 100% RH, 6 mph S wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 321.03 miles

I had wanted to run but it rained all morning and most of the afternoon. So ... I got out before supper for a brisk walk on my usual "Out to Ling Rd" route. The sidewalk on Greenleaf Rd had lots of water on it so I mostly walked on Greenleaf Rd. My splits were 12:39 and 12:36 over the last 0.85 mile.

Thursday, 3/12/2026

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 29:38, 9:24 pace, 128/144 avg/max HR, 155/168 avg/max cadence, 30F, 64% RH, 21 mph W wind, wind chill 18F, cloudy

Shoes: white Brooks Glycerin GTS21 - 324.18 miles

A big 31F difference between yesterday and today. I wore shorts yesterday. I wore my Brooks tights and my usual Brooks 1/4 zip long sleeve pullover, long sleeve tech, Brooks beanie and ski mittens. I tried a slow run on my "Out to Dewey Ave" but I couldn't hold the pace. Whatever! My splits were 9:28, 9:46, 9:01 and 9:04 over the last 0.15 mile.

Sunday, 3/1/2026 to Saturday, 3/7/2026

I walked 5 times this week, 8.20 miles

I ran 3 times this week, 9.46 miles.

I took 59,523 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 2076 day steak (since 6/24/2020 or 5 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/1/2026

6543 steps, 46/141 resting/max HR, 185.4/184.5 pounds, 15 floors climbed

Run: 3.16 miles, 29:14, 9:16 pace, 23F, 63% RH, 9 mph N wind, wind chill 14F, light snow

Shoes: white Brooks Glycerin GTS21 - 295.23 miles

Well ... it was 23 F colder than yesterday so it was back to my usual winter running gear. I got out for another 5K on my "Out to Clematis St" route. I am still struggling to get back into my usual running shape ... age be damned. I have 2 weeks before the Runnin' of the Green 5 mile run (or Johnny's as I called for years before the name change). So ... I did the usual walk break or two. My splits were 9:06, 9:25, 9:22 and 8:31 over the last 0.16 mile.

Monday, 3/2/2026

7402 steps, 48/110 resting/max HR, 9 floors climbed

Walk: 1.75 miles, 23:40, 13:31 pace, 97/109 avg/max HR, 127/140 avg/max cadence, 21F, 45% RH, 3 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 296.98 miles

It was just as cold as yesterday ... but sunny! The sun didn't give much warmth but it tried. I got out for a brisk walk on my "Around B601" route during lunch. My splits were 13:31 and 13:32 over the last 0.75 mile.

Tuesday, 3/3/2026

6073 steps, 46/99 resting/max HR, 186.5 pounds, 4 floors climbed

Walk" 1.75 miles, 22:34, 12:54 pace, 94/104 avg/max HR, 128/197 avgmax cadence, 39F, 60% RH, 10 mph SSE wind, wind chill 33F, cloudy

Shoes: white Brooks Glycerin GTS21 - 298.73 miles

I got out what I thought was lunch but it turned out I had not pressed Submit. So ... I gout out for my "Out to Ling Rd" route before my "real" lunch (where I took a shower and ate lunch). It was warmer but the sidewalk on Greenleaf Rd was not clear yet. My splits were 12:46 and 13:05 over the last 0.75 mile.

Wednesday, 3/4/2026

8294 steps, 47/133 resting/max HR, 187.7/186.8 pounds, 13 floors climbed

Run: 3.15 miles, 30:48, 9:46 pace, 124/137 avg/max HR, 150/164 avg/max cadence, 34F, 100% RH, 6 mph WSW wind, wind chill 29F, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 301.88 miles

It was a sunny and a perfect morning to run ... but it wasn't for me. I dragged myself out and just couldn't get into it. I have gained weight in the past couple of months. It is going to be a struggle to get back into some semblance of running shape. Today's run was marred by multiple walks as I couldn't keep going. My splits were 9:23, 10:03, 10:01 and 8:57 over the last 0.15 mile.

Thursday, 3/5/2026

10297 steps, 46/108 resting/max HR, 10 floors climbed

Walk: 1.85 miles, 24:21, 13:10 pace, 88/104 avg/max HR, 128/140 avg/max cadence, 36F, 75% RH, 13 mph NE wind, wind chill 28F, cloudy

Shoes: white Brooks Glycerin GTS21 - 303.73 miles

I got out for a brisk walk on my "Around B601" route. It was a bit above freezing but the brisk wind made it feel a bit chilly. My splits were 12:58 and 13:25 over the last 0.85 mile.

Friday, 3/6/2026

11695 steps, 44/104 resting/max HR, 7 floors climbed

Walk: 2.00 miles, 26:51, 13:25 pace, 92/105 avg/max HR, 127/138 avg/max cadence, 37F, 100% RH, 5 mph SSE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 305.73 miles

There was a freezing rain overnight. There was about 1/4 inch of ice on the Trax when I got out to it. I let the defroster work before I started brushing. It quickly melted during the day. It was another pre-Spring day just like yesterday. I got for a brisk walk on my "Around B601" route. Another walk during lunch. Around and around B601 I went. My splits were 13:06 and 13:45.

Saturday, 3/7/2026

9219 steps, 44/148 resting/max HR, 185.6/184.1 pounds, 28 floors climbed

Run: 3.15 miles, 29:16, 9.17 pace, 135/152 avg/max HR, 153/163 avg/max cadence, 57F, 82% RH, 17 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 308.88 miles

It warmed up considerably during the night. I got out for an OK run on my "Out to Dewey Ave" route. I wore shorts and a short sleeve tech for the first time in several months. I felt like a fat blob but I managed to get out there and get up to a slow running pace. I only stopped twice (the turn and halfway back). My splits were 8:58, 9:23, 9:34 and 8:55 over the last 0.15 mile.

Walk: 0.85 mile, 15:23, 18:08 pace, 74/93 avg/max HR, 105/114 avg/max cadence, 66F, 78% RH, 13 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 309.73 miles

I got out in the evening for a leisurely walk around the Greenleaf Meadows complex. It was nice, warm and windy. You gotta get out when it's mid 60s in early March!

Sunday, 2/22/2026 to Saturday, 2/28/2026

I walked 4 times this week, 6.40 miles

I ran 3 times this week, 7.55 miles.

I took 40,861 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 2069 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/22/2026

3995 steps, 47/141 resting/max HR, 184.2/184.2 pounds, 11 floors climbed

Run: 2.15 miles, 19:33, 9:05 pace134/145 avg/max HR, 154/163 avg/max cadence, 34F, 93% RH, 8 mph NNE wind, wind chill 28F, overcast with a light snow

Shoes: white Glycerin GTS21 - 280.27 miles

I overcame a lack of running mojo to get out for an out and back "Out to Beach Ave" run. I think it started to snow and blow out of the north just for me, lol! Anyway ... I got up off the couch, got dressed, got out there and got it done. My splits were 9:12, 9:04 and 8:22 over the last 0.15 mile.

Monday, 2/23/2026

8837 steps, 47/119 resting/max HR, 16 floors climbed

Walk: 1.45 miles, 19:56, 13:45 pace, 98/118 avg/max HR, 124/136 avg/max cadence, 30F, 80% RH, 13 mph N wind, wind chill 21F, overcast with light snow

Shoes: white Brooks Glycerin GTS21 - 281.72 miles

I slept in ... and then ... it was back to work for Ricoh ... yay ... or not ... or whatever. I got out for a walk on my "Around B601" route during lunch. It was around freezing but I got it done. My splits were 13:50 and 13:34 over the last 0.45 mile.

Tuesday, 2/24/2026

5881 steps, 46/103 resting/max HR, 8 floors climbed

Walk: 1.65 miles, 21:52, 13:16 pace, 96/108 avg/max HR, 129/140 avg/max cadence, 21F, 53% RH, 14 mph W wind, wind chill 9F, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 283.37 miles

I got out for a brisk walk on my "Around B601" route. My splits were 13:01 and 13:39 over the last 0.65 mile.

Wednesday, 2/25/2026

5542 steps, 45/138 resting/max HR, 184.8/184.1 pounds, 7 floors climbed

Walk: 1.65 miles, 21:28, 13:00 pace, 122/142 avg/max HR, 128/138 avg/max cadence, 36F, 80% RH, 14 mph W wind, wind chill 27F, overcast with light snow

Shoes: white Brooks Glycerin GTS21 - 285.02 miles

I got out during lunch on my "Out to Ling Rd" route. My splits were 12:46 and 13:21 over the last 0.65 mile.

Thursday, 2/26/2026

4619 steps, 45/148 resting/max HR, 184.6/183.9 pounds, 17 floors climbed

Run: 2.25 miles, 20:31, 9:06 pace, 27F, 12 mph WSW wind, wind chill 17F, partly cloudy with light snow

Shoes: white Brooks Glycerin GTS21 - 287.27 miles

I needed to run after 3 walk days. The weather actually cooperated ... mostly. Light fluffy snow flakes were falling as I headed out on my out and back "Out to Beach Ave" route. I did what I do ... got out there and got it done. My splits were 9:02, 9:13 and 8:58 over the last 0.25 mile.

Friday, 2/27/2026

6050 steps, 45/108 resting/max HR, 184.6/184.3 pounds, 6 floors climbed

Walk: 1.65 miles, 20:55, 12:41 pace, 99/110 avg/max HR, 125/198 avg/max cadence, 37F, 48% RH, 9 mph SW wind, wind chill 31F, cloudy

Shoes: white Brooks Glycerin GTS21 - 288.92 miles

It was actually above freezing when I headed out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:37 and 12:47 over the last 0.65 miles. It continued up to the upper 40s in the afternoon. It felt so warm! 

Saturday, 2/28/2026

5937 steps, 44/147 resting/max HR, 186.2/185.0 pounds, 10 floors climbed

Run: 3.15 miles, 30:22, 9:38 pace, 131/164 avg/max HR, 148/172 avg/max cadence, 46F, 57% RH, 15 mph SW wind, wind chill 41F, cloudy

Shoes: white Brooks Glycerin GTS21 - 292.07 miles

It was still warm! I got a bit longer run this morning on my "Out to the Secret Sidewalk" route. I just wore shorts, my Brooks 1/4 zip long sleeve pullover, light running gloves and my trusty Brooks beanie. I was still a bit slow though. I found that the Secret Sidewalk was 80% snow covered and/or icy which forced me to a walk to avoid a fall or twisted ankle. I ran on Beach Ave on the way back. My splits were 9:04, 10:30, 9:27 and 8:47 over the last 0.15 mile.

Sunday, 2/15/2026 to Saturday, 2/21/2026 - Freezeroo #6

I walked 4 times this week, 7.60 miles

I ran 4 times this week, 9.75 miles.

I took 32,238 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 2062 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/15/2026

4508 steps, 42/108 resting/max HR, 183.6/183.5 pounds, 9 floors climbed

Walk: 1.65 miles, 22:04, 13:21 pace, 90/113 avg/max HR, 124/201 avg/max cadence, 36F, 69% RH, 7 mph ESE wind, wind chill 31F, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 271.52 miles

My thighs ached a lot when I woke up. It hurt going up and down the stairs. But ... a streak has to be maintained ... so I got up off the couch and got out for a walk (painful at first) on "Out to Ling Rd" route. It was above freezing and sunny ...wow! I started slow and got up to a brisk pace after mile 1. My splits were 13:50 and 12:36 over the last 0.65 mile.

Monday, 2/16/2026

876 steps, 48/144 resting/max HR, 184.9/184.2 pounds, 1 floors climbed

Walk: 2.30 miles, 28:47, 12:31 pace, 125/153 avg/max HR, 36F, 80% RH, 5 mph W wind, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 273.82 miles

It was warmer and sunny when I got out for a very brisk walk on my "Out to Beach Ave" route. I accidentally press 'Bike' instead of 'Walk' so I had to calculate the pace. I also didn't get any splits. I got up to a very brisk pace though. My thighs still hate me though.

Tuesday, 2/17/2026

5025 steps, 48/144 resting/max HR, 185.6/184.6 pounds, 18 floors climbed

Run: 2.15 miles, 19:41, 9:09 pace, 39F, 138/148 avg/max HR, 154/163 avg/max cadence, 87% RH, 12 mph W wind, wind chill 33F, overcast

Shoes: white Brooks Glycerin GTS21 - 275.97 miles

My thighs were just a bit sore so I thought it was time to take them out for a run. It was almost 40F so I wore shorts, my Brooks 1/4 zip long sleeve pullover, light running gloves and my Brooks beanie. I set up an easy pace. I went with my short "Out to Beach Ave" route and made sure that I ran the WHOLE thing. My splits were 9:11, 9:12 and 8:35 over the last 0.15 mile. I might have found my running mojo again ... it's been missing for a while.

Wednesday, 2/18/2026

3269 steps, 44/105 resting/max HR, 186.3 pounds, 9 floors climbed

Walk: 1.45 miles, 24:46, 17:04 pace, 91/118 avg/max HR, 109/132 avg/max cadence 32F, 93% RH, 10 mph ENE wind, wind chill 24F, sleet/freezing rain mix

Shoes: blue Salomon SpeedCross 4 trail - 386.20 miles

It was sleeting when I started to think about getting out. Then ... it turned to a wet snow. Then ... it went back to sleet. So ... I got dressed and got out for a walk on an "Another mile" route. I didn't want to chance a run on Greenleaf Rd so I stayed on the LOSP Trail (with its 3 to 4 inches of wet snow) and once around the Greenleaf Meadows complex. My splits were 17:53 and 15:15 over the last 0.45 mile. My darling wife, Christine, had hot water for hot chocolate ready when I got back ... sweet!

Thursday, 2/19/2026

4856 steps, 44/152 resting/max HR, 185.8/185.1 pounds, 17 floors climbed

Run: 2.15 miles, 19:49, 9:12 pace, 138/159 avg/max HR, 154/165 avg/max cadence, 39F, 87% RH, 9 mph E wind, wind chill 34F, cloudy

Shoes: white Brooks Glycerin GTS21 - 278.12 miles

I lazed around for a long while. But ... I dragged myself out for a short and slow run on my "Out to Beach Ave" route. I just felt ... off and blah ... OK ... maybe old and slow, too. I need to find my bottle of running mojo that I seem to have lost. My splits were 9:12, 9:18 and 8:38 over the last 0.15 mile.

Friday, 2/20/2026

4485 steps, 43/132 resting/max HR, 184.8 pounds, 14 floors climbed

Walk: 2.25 miles, 28:43, 12:46 pace, 108/136 avg/max HR, 127/203 avg/max cadence, 37F, 93% RH, 16 mph SE wind, wind chill 29F, overcast with a fine mist

Shoes: blue/yellow Brooks Glycerin GTS20 - 628.03 miles

It rained all morning and it was still a fine mist when I got out. I did what I do before every race ... I walked. A brisk walk on my "Out to Beach Ave" sufficed for today. My splits were 12:24, 12:55 and 13:37 on the last 0.15 mile. 

Saturday, 2/21/2026

9219 steps, 46/147 resting/max HR, 183.9/182.8 pounds, 26 floors climbed

Today race was Freezeroo #6, the last in the 2025/2026 Freezeroo series. It was held out at the White House (no, not that one!) out on Lake Rd in Webster NY. It's a two loop route of 2.2 miles. The weather was around freezing, a bit and misty. The driving was a bit slushy so it took 25 minutes to get out there.

Run: 1.05 miles, 9:57, 9:28 pace, 128/139 avg/max HR, 151/161 avg/max cadence, 33F, 85% RH, 15 mph W wind, wind chill 24F, overcast with a light mist.

Shoes: blue Salomon SpeedCross 4 trail - 387.25 miles

Everyone had told me that it was icy out and it was true. The parking lot was icy and the shoulder on Lake Rd was a bit icy. It was glad that I brought my trail shoes!

Run: 4.4 miles (estimated), 40:46 (chip time), 9:19 pace, 137/150 avg/max HR, 153/170 avg/max cadence, 33F, 85% RH, 15 mph W wind, wind chill 24F, overcast with a light mist

And ... we were off!. I tried to resist the temptation to start off fast. Well ... the tights were sliding too much for my liking so I had to stop within 1/4 mile to tighten the drawstring, lol! There was a bit of ice on a few of the neighborhood streets but nothing too serious. I ran well for the first loop. Then I lapsed into a long run/short walk. But ... I got it done. There was no LED clock at the finish and my Venu had died so I had no idea that I had run a 40:46 until I checked the results.

Well ... it turned out that my Venu had died at mile 4.03 when I could practically see the finish. It told me that I had run 38:05, 9:28 pace with splits of 9:20, 9:13, 9:57 and 9:16. I did OK ... I got off the couch, got out . I was 61st out of 97 (overall link here), 5th out of 9 in my M 65-69 age group (age group link here). I ate 2 pieces of pizza and a doughnut before I helped put away all the chairs and headed home.

Sunday, 2/8/2026 to Saturday, 2/14/2026 - Freezeroo #5

I walked 5 times this week, 7.55 miles

I ran 3 times this week, 10.55 miles.

I took 51,301 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 2055 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/8/2026

3890 steps, 48/146 resting/max HR, 185.1/184.4 pounds, 16 floors climbed

Run: 2.05 miles, 19:18, 9:24 pace, 135/153 avg/max HR, 156/168 avg/max cadence, 7F, 55% RH, 13 mph WNW wind, wind chill -8F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 260.32 miles

It was frigid, windy but sunny! So ... enough walking in the arctic cold ... let's try running! I put on a bit less clothing and got out there before I could change my mind. I got about 5 strides before I wished I had put on my trail shoes. Well ... too late now! I just slowed down a bit and was more careful. The road in the Greenleaf Meadow complex was mostly snow covered and the shoulders of Greenleaf was slushy and snow covered in spots. I took a walk break on the slight hill back on Greenleaf Rd. It really wasn't too bad out if you're dressed correctly. My splits were 9:17 and 9:29.

Monday, 2/9/2026

6511 steps, 44/93 resting/max HR, 8 floors climbed

Walk: 1.05 miles, 14:17, 13:37 pace, 88/98 avg/max HR, 125/134 avg/max cadence, 19F, 49% RH, 3 mph SE wind, overcast

Shoes: white Brooks Glycerin GTS21 - 261.37 miles

I went to sleep after midnight because I was hyperd up from watching the Super Bowl. Do you think I could sleep in? No ... I lie in bed for a while trying to get back from going pee the 2nd time. I looked at Alexa ... 5:49 AM!!!!! I started my day ... whatever! Alexa told me that it was -2F outside so any thought of a run or walk went right out the window. I did get out after it warmed up a little bit for a brisk walk on my "Around B601" route. There was a bit of ice from the water refreezing from being melted by the sun earlier in the day.

Tuesday, 2/10/2026

4733 steps, 48/96 resting/max HR, 13 floors climbed

Walk: 1.45 miles, 19:42, 13:36 pace, 90/101 avg/max HR, 128/136 avg/max cadence, 32F, 86% RH, 8 mph SSE wind, wind chill 25F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 379.70 miles

I got out during lunch for a brisk walk on my "Around B601" route. The 32F temp felt warm after an extended bout of frigid temperature! My splits were 13:37 and 13:34 over the last 0.45 mile.

Wednesday, 2/11/2026

7466 steps, 43/108 resting/max HR, 15 floors climbed

Walk: 1.55 miles, 20:34, 13:14 pace, 90/108 avg/max HR, 127/140 avg/max cadence, 30F, 69% RH, 18 mph W wind, wind chill 19F, light snow

Shoes: blue Salomon SpeedCross 4 trail - 381.25 miles

I got out during lunch for a brisk walk on my "Around B601" route. The temp was a bit less but the wind was brisker. But it still felt warm than the past week. My splits were 13:15 and 13:12 over the last 0.55 mile.

Thursday, 2/12/2026

6750 steps, 43/117 resting/max HR, 12 floors climbed

Walk: 1.75, 24:58, 14:16 pace, 91/118 avg/max HR, 120/128 avg/max cadence, 25F, 63% RH, 14 mph NW wind, wind chill 14F, overcast

Shoes: blue Salomon SpeedCross 4 trail - 383.0 miles

I got out after lunch for a nice walk on my "Around B601" route. I'm just out there getting it done. The cold, snow, feeling "blah" and just inertia have really affected my running. But ... I can still walk so walks it is. My splits were 14:29 and 14:00 over the last 0.75 mile.

Friday, 2/13/2026

8021 steps, 43/118 resting/max HR, 184.1 pounds, 8 floors climbed

Walk: 1.75 miles, 24:32, 14:01 pace, 105/124 avg/max HR, 120/138 avg/max cadence, 28F, 54% RH, 9 mph WSW wind, wind chill 20F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 384.75 miles

I couldn't get out until after work so I quickly changed and got out there for an OK walk on my "Out to Ling Rd" route. The sidewalk on Greenleaf Rd was plowed but snow covered. Its surface was uneven so it was a bit hard to walk on. But ... no matter ... I got it done. My splits were 14:08 and 13:52 over the last 0.75 mile.

Saturday, 2/14/2026 

13930 steps, 44/148 resting/max HR, 182.1 pounds, 13 floors climbed

Today's race was the rescheduled Freezeroo #5, the 8 mile race from Braddock Bay Park. It was supposed to be last Saturday was was rescheduled a month ago because they couldn't reserve the lodge. It would have been cancelled because it was just above 0F with below zero wind chill last Saturday. Today's weather just SO much nicer! I was apprehensive about this race because I was no undertrained with no run above 5K in at least a month. But ... I was signed up, I felt better, it was warmer and it was close ... so I went. How close? It took me 7 minutes to get there. The weather conditions were 30F, 86% RH, 9 mph W wind, wind chill 23F, cloudy.

Run: 0.5 mile, 4:32, 9:04 pace, 125/136 avg/max HR, 152/164 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 261.87 miles

I got out for a little warmup run. It showed me that I needed another layer. So I ran with a short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks tights, shorts and Brooks beanie.

Run: 8.00 miles, 1:19:11, 9:53 pace, 139/153 avg/max HR, 148/194 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 269.87 miles

And ... we were off! I started out slow and ran well for the first 5 miles. 

Then ... I lapsed into a long run/walk. I felt a mild right hip pain around mile 6 and lapsed in a slow and slower run/walk until I just got it done. My chip time was 1:18:58, 9:52 pace. It was my slowest Freezeroo #5 by far but I got out there and I got it done. I was beat and got a half of a bagel and a cookie before I plopped my butt down. My thighs didn't want to work and I almost fell when I tried to get back up to get more cookies. I recovered enough, went home and vegged for several hours.

I did the best I could. I was 62nd out of 87, 5th out of 6 in my M 65-69 age group, overall results here and my results here. My splits were 8:53, 9:02, 9:05, 9:42, 9:58, 12:03, 10:32 and 10:22.

Sunday, 2/1/2026 to Saturday, 2/7/2026

I walked 6 times this week, 9.65 miles

I ran once this week, 2.06 miles.

I took 42,885 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 2048 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/1/2026

4856 steps, 46/96resting/max HR, 184.7/184.9 pounds, 12 floors climbed

Walk: 1.8 miles, 28:50, 16:01 pace, 16F, 91/102 avg/max HR, 113/134 avg/max cadence, 67% RH, 10 mph W wind, wind chill 4F, sunny

Shoes: blue Salomon SpeedCross 4 trail - 372.05 miles

I got out for a walk on my usual "Out to Ling Rd". Yes ... it was cold but it wasn't as cold and there wasn't much wind. I walked in about 2 to 3 inches of snow on the sidewalk out to Ling Rd and then on the shoulder on the way back. My splits were 17:30 and 14:11 on the last 0.8 mile.

Monday, 2/2/2026

8406 steps, 46/100 resting/max HR, 10 floors climbed

Walk: 1.15 miles, 16:05, 13:59 pace, 84/96 avg/max HR, 123/132 avg/max cadence, 19F, 62% RH, 9 mph WNW wind, wind chill 10F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail - 373.20 miles

I slept in and then got out during lunch for a quick walk on my "Around B601". It was almost 19F and actually felt a bit warmer. Hey ... the wind chill was only 10F, lol! My splits were 13:47 and 15:13 over the last 0.15 mile.

Tuesday, 2/3/2026

7544 steps, 46/110 resting/max HR, 12 floors climbed

Walk: 1.15 miles, 15:17, 13:19 pace, 93/107 avg/max HR, 132/140 avg/max cadence, 27F, 80% RH, 13 mph W wind, wind chill 16F, light snow

Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles

I got out for a walk on my "Around B601" route a bit before 4:30PM. I got up to a brisk with short strides. I had to shield my eyes with my hand on the way back due to a burst of wind-driven snow that was right in my face. I must have been a weird sight to anyone who was heading out of B601 right about then! But ... I got it done and extended my streak. I feel like a poser ... not running and just walking. But ... I just don't have any running motivation right now. We had 10 days of temps below 20F and just now 2 days of temps above 20F. It's the dead of winter. Anyway ... my splits were 13:16 and 13:34 over the last 0.15 mile.

Wednesday, 2/4/2026

7462 steps, 51/126 resting/max HR, 185.4/184.8 pounds, 8 floors climbed

Walk: 2.25 miles, 29:34, 13:09 pace, 100/132 avg/max HR, 128/143 avg/max cadence, 21F, 58% RH, 3 mph SW wind, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles

I got out for a brisk walk at bit after 11 AM on my longer "Out to Beach Ave" route. It's amazing how much warmer a temp above 20F seemed! The wind chill was even above 10F! My splits were 13:04, 13:09 and 13:25 over the last 0.25 mile.

Thursday, 2/5/2026

8141 steps, 48/99 resting/max HR, 16 floors climbed

Walk: 1.55 miles, 20:05, 12:57 pace, 95/103 avg/max HR, 130/140 avg/max cadence, 21F, 58% RH, 3 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 256.21 miles

I got out for a brisk walk on my "Around B601" route. It's nice to get out when the wind doesn't want to freeze your face off! My splits were 13:04 and 12:46 over the last 0.55 mile.

Friday, 2/6/2026

5660 steps, 50/142 resting/max HR, 183.6/183.3 pounds, 2 floors climbed

Run: 2.06 miles, 18:40, 9:05 pace, 133/146 avg/max HR, 154/163 avg/max cadence, 16F, 73% RH, calm. cloudy

Shoes: white Brooks Glycerin GTS21 - 258.27 miles

I really dreaded running but I really to get out ... it's been 20 days between runs. So ... I did. I got for a really nice and easy run on my "Out to Beach Ave" route. Just a out and back to Beach Ave. I had to walk a bit on the bitty hill at the end of Greenleaf Rd. But ... I got out. My splits were 8:53 and 9:16.

Saturday, 2/7/2026

816 steps, 46/131 resting/max HR, 184.7 pounds, 15 floors climbed

Walk: 1.65 miles, 23:44, 14:35 pace, 3F, 120/142 avg/max HR, 78% RH, 15 mph NW wind, wind chill -14F, overcast

Shoes: blue Salomon SpeedCross 4 trail - 376.0 miles

I needed to get out but ... I waited ... and I waited. It was 3F, a fine mist of snow was falling and it was windy. But ... I gotta keep my streak alive. So ... I put on 5 layers on my top and 2.5 lays on my bottom, my balaclave, beanie, neck gaiter, ski mittens and googles ... and set forth on my "Out to Ling Rd" route. I accidentally pressed "Bike" instead of "Walk" when I started so I have no cadence or mile splits. I started a bit slow and got bogged down a bit with the snow on the sidewalk on Greenleaf Rd before I went to the shoulders and could speed up. But ... I got out there. The wind just bounced off all my layers. I almost started to sweat somewhere underneath .... I think. The only thing that got a bit cold was my toes since I only had 1 pair of socks. But ... my streak continued.

I finally got for a nice walk around 5 PM 

Sunday, 1/25/2026 to Saturday, 1/31/2026

I walked 4 times this week, 7.25 miles.

I took a snowshoe walk of 2.0 miles

I took a treadmill walk of 1.20 miles

I took a treadmill run of 2.05 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 2041 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/25/2026

3862 steps, 44/110 resting/max HR, 184.9/184.5 pounds, 15 floors climbed

Snowshoe: 1.54 miles (until my Garmin died) so approximately 2.0 miles 38:08, 24:50 pace, 96/120 avg/max HR, 96/188 avg/max cadence, 9F, 78% RH, 14 mph E wind, wind chill -7F, light snow

Shoes: blue Salomon SpeedCross 4 trail - 364.0 miles

It started snowing in the morning and hasn't stopped. So ... I stayed in for a while until I got out for a snowshoe. I dress as warmly as I could. There was about 3 to 6 inches (or more in the drifts) of snow on the Lakeshore Country Club. I slowly walked as well as I could. Yes ... it was cold, windy and snowy for sure. I was more than ready to stop when I got done. I undressed and went straight upstairs to take a shower and then a bath to wam up my somewhat frozen toes. Brr! Then ... I found that my Garmin had died at 1.54 miles. It was 17% when I started ... oh well! My splits were 25:20 and 23:57 over the last 0.54 miles.

Monday, 1/26/2026

6165 steps, 44/96 resting/max HR, 6 floors climbed

Treadmill: 1.20 miles, 18:49, 15:41 pace, 83/92 avg/max HR, 114/122 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 252.61 miles

I slept in again so I tried to get out for a walk around B601 but the snow was quite slippery in the first 100 yards so I went back inside. I had to shop at BJs after work so I was a bit pressed for time. So ... I hit the treadmill at Greenleaf Meadows. I really should go there more often. It does have some good exercise equipment. Anyways, there is a difference between Garmin Inside Walking and the treadmill. My Garmin Inside Walking said 1.05 miles, 16:57 pace while the treadmill said 1.2 miles, 18:49, 15:41 pace. I believe the treadmill.

Tuesday, 1/27/2026

6495 steps, 45/109 resting/max HR, 182.9 pounds, 12 floors climbed

Walk: 1.75 miles, 24:47, 14:11 pace, 95/116 avg/max HR, 108/135 avg/max cadence, 10F, 56% RH, 21 WSW wind, wind chill -8F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail - 365.75 miles

I slept in again. I just can't motivate myself to get outside in the pre-dawn darkness when it's this cold. I did get out before lunch. The Greenleaf Meadow maintenance guy knocked on our door and ask me to move my cars so they could fully plow the parking lot. So I just that as an excuse to get dressed and get out for a walk on my usual "Out to Ling Rd" route ... after I moved the cars, of course. The sidewalk on Greenleaf Rd had been plowed so I was able to get a good pace on it. The sun almost warmed so I almost drew up a sweat under my 4 layers. I must look like Nanook of the North, lol! My splits were 14:06 and 14:16 over the last 0.75 mile.

Wednesday, 1/28/2026

7176 steps, 44/103 resting/max HR, 184.0/183.7 pounds, 9 floors climbed

Walk: 1.7 miles, 25:27, 14:58 pace, 94/103 avg/max HR, 114/138 avg/max cadence, 12F, 66% RH, 18 mph WSW wind, wind chill -4F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 367.45 miles

I got out before lunch on my "Out to Ling Rd". The west wind had narrowed the plowed section of the sidewalk on Greenleaf Rd in sections that were exposed to the wind. This plus the inch of snow that fell overnight slowed me a bit. It was the usual cold and bitter wind ... but whatever. I just put on my usual 4 layers on top and 2 lays on bottom and set forth. My splits were 15:37 and 14:02 over the last 0.7 mile.

Thursday, 1/29/2026

5868 steps, 47/110 resting/max HR, 12 floors climbed

Walk: 1.15 miles, 16:21, 14:14 pace, 104/114 avg/max HR, 122/140 avg/max cadence, 10F, 72% RH, 10 mph WNW wind, wind chill -2F

Shoes: blue Salomon SpeedCross 4 trail - 368.60 miles

I slept in again and I couldn't get out before lunch so I got out when I got a spare 20 minutes on my "Around B601" route. It was cold and windy but I did it. My splits were 14:25 and 13:01 over the last 0.15 mile.

Friday, 1/30/s026

3772 steps, 45/115 resting/max HR, 185.2/185.3 pounds, 12 floors climbed

Walk: 1.65 miles, 22:22, 13:33 pace, 99/122 avg/max HR, 118/145 avg/max cadence, 9F, 66% RH, 14 mph W wind, wind chill -7F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 370.25 miles

I slept in again like usual ... but I got out after 5 PM on my usual "Out to Ling Rd" route. This time I stayed on the shoulder of Greenleaf Rd inside of the sidewalk so I could walk faster. I did have on my Noxgear Tracer2 lighted vest so drivers could see me. My splits were 13:43 and 13:17 over the last 0.65 mile.

Saturday, 1/31/2026

4796 steps, 47/138 resting/max HR, 1 floor climbed

Treadmill: 2.05 miles, 19:56, 9:43 pace

Shoes: white Brooks Glycerin GTS21 - 254.66 miles

Well ... I retreated to the treadmill today. But ... not for a walk but for a run. I set the treadmill up for a 10:00 pace and then a 9:22 pace for a whopping 2.05 miles. It's a lot warmer inside ... but I got it done. 

It's the end of January ... so it's stat time!

I was on the treadmill twice in January, once for a walk of 1.20 miles at 15:41 pace and once for a run for 2.05 miles at 19:43 pace.

I snowshoed once for 2.0 miles at 24:50 pace.

I took 22 walks for 34.21 miles, 1.56 miles/walk.

I took 7 runs for 20.33 miles, 2.90 miles/run.

I took 182,819 steps. 

Sunday, 1/18/2026 to Saturday, 1/24/2026 - Freezeroo #4 (DNS)

I walked 7 times this week, 10.0 miles.

I didn't run this week.

I took 34.396 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 2034 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, 1/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/18/2026

2820 steps,46/104 resting/max HR, 181.3/181.4 pounds, 9 floors climbed

Walk: 1.4 miles, 20:54, 14:55 pace, 84/98 avg/max HR, 115/200 avg/max cadence, 23F, 49% RH, 10 mph W wind, wind chill 13F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 356.60 miles

I got out for another "Another mile" route. I put on my trail shoes as I expected some ice on the LOSP Trail. But there wasn't practically any. I started out slow and slowly built up a bit of pace. My splits were 15:00 and 14:43 over the last 0.40 mile.

Monday, 1/19/2026

4293 steps, 43/93 resting/max HR, 0 floors climbed

Shoes: white Brooks Glycerin GTS21 - 249.31 miles

Walk: 1.1 miles, 15:40, 14:45 pace, 80/103 avg/max HR, 107/135 avg/max cadence

I slept in ... yet again. It was cold, chilly, a bit snowy, a bit slippery and breezy with a wind chill of 10F. So ... I just walked around B601 as I checked on the 3 plotters that I check on. So ... my 15:40 elapsed and 14:45 pace is an estimate. Whatever ... I just didn't feel like I wanted to freeze my face off.

Tuesday, 1/20/2026

8229 steps, 46/125 resting/max HR, 7 floors climbed

Walk: 1.05 mile, 13:22, 12:44 pace, 102/134 avg/max HR, 123/148 avg/max cadence, 14F, 52% RH, 23 mph W wind, wind chill -4F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 250.36 miles

It was cold and dark so I slept in  ... yet again. It was even colder, windier than yesterday. But the footing was good so I took a very brisk walk on a short as possible "Around B601" route. Why very brisk and as short as possible? Well ... that wind was very cold!!! Brr!!!

Wednesday, 1/21/2026

6347 steps, 41/90 resting/max HR, 8 floors climbed

Walk: 1.05 mile, 15:00, 14:16 pace, 85/105 avg/max HR, 124/145 avg/max cadence, 27F, 74% RH, 13 mph SSW wind, wind chill 16F, cloudy

Shoes: white Brooks Glycerin GTS21 - 251.41 miles

Another day ... another day of meeting the Ricoh tech at B101. This time he declared that the ten year old MPC307 was unrepairable after 6 visits. So ... another day of staying in because I had to get out at 8 AM after I clocked in. So ... I got out for a short walk on my "Around B601" route. I had to slow down a bit on the back parking lot since it was covered in snow.

Thursday, 1/22/2026

3851 steps, 45/93 resting/max HR, 183.4 pounds, 6 floors climbed

Walk: 1.8 miles, 27:23, 15:13 pace, 86/97 avg/max HR, 118/145 avg/max cadence, 27F, 93% RH, 3 mph W wind, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 358.40 miles

I got out around 9 AM for a walk on my usual "Out to Ling Rd" route instead of doing a walk of "Around B601" route. It has snowed about an inch before I set out. I found that the sidewalk off of Greenleaf Rd has a layer of ice underneath so I had to slow my pace until I was back on bare pavement. My splits were 15:39 and 14:40 over the last 0.8 mile.

Friday, 1/23/2026

5027 steps, 42/94 resting/max HR, 183.5/183.1 pounds, 14 floors climbed

Walk: 1.8 miles, 25:35, 14:13 pace, 85/104 avg/max HR, 119/134 avg/max cadence, 12F, 56% RH, 24 mph W wind, wind chill -6F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail - 360.20 miles

It was cold, chilly and dark in the morning ... and I slept in again. I had to get out to keep my streak alive. So ... I dressed 2 long sleeve techs, my Brooks 1/4 zip long sleeve and jacket along with my tights and wind brief. I put on my balaclava, Brooks beanie, ski googles along with running mittens on my face and hands. It took about 5 minutes to put all my clothing on, lol. I got out for a brisk walk on my "Out to Ling Rd" route. An inch more snow had fallen and it gave me more traction on the sidewalk off of Greenleaf Rd. Weird but true. My splits were 14:33 and 13:48 over the last 0.8 mile.

Saturday, 1/24/2026

3839 steps, 42/102 resting/max HR, 184.7/184.3 pounds, 10 floors climbed

Walk: 1.8 miles, 26:32, 14:45 pace, 89/108 avg/max HR, 111/139 avg/max cadence, 7F, 66% RH, 6 mph SSW wind, wind chill -3F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail - 362.00 miles

Yes, Freezeroo #4 was today at 10AM ... and there were 86 finishers ... but I wasn't one of them. It was -3F when I went downstairs at 7 AM and I didn't cotton to the idea of driving at least 30 minutes out to Victor to run 5 miles. Plus ... I was still not 100% yet from the crud that both I and my darling wife, Christine, have had for the past month. But ... I did get out for a walk on my "Out to Ling Rd" route. There was a bit more snow so I had a bit less traction. My splits were 15:04 and 14:21 over the last 0.8 mile.

Sunday, 1/11/2026 to Saturday, 1/17/2026

I walked 5 times this week, 8.0 miles.

I ran twice this week, 6.31 miles.

I took 42,616 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

3513 steps, 46/119 resting/max HR, 182.4/182.1 pounds, 5 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

6808 steps, 49/107 resting/max HR, 7 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

6906 steps, 46/102 resting/max HR, 14 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.

Wednesday, 1/14/2026

8832 steps, 44/144 resting/max HR, 183.2/182.6 pounds, 9 floors climbed

Run: 3.15 miles, 29:07, 9:14 pace, 134/148 avg/max HR, 154/161 avg/max cadence, 45F, 61% RH, 12 mph SW wind, wind chill 39F, overcast

Shoes: white Brooks Glycerin GTS21 - 243.51 miles

I slept horribly. I finally looked at my Alexa on my nightstand ... 5:00 AM. My Alexa alarm went off at 5:30 AM. I thought about all the years I had gotten up to my Alexa weekday 5:20 AM alarm ... 2023, 2024 and 2025 (maybe more) ... and then how I had stopped in the summer of 2025. Well ... today I got up, got dressed and got outside for a run instead of just settling for a walk later. My legs and joints tried to tell me to stop and walk when I started out on my simple out and back "Out to Dewey Ave" route. But ... I persisted. My splits were 9:16, 9:19, 9:11 and 8:51 over the last 0.15 mile.

Thursday, 1/15/2026

2914 steps, 46/99 resting/max HR, 6 floors climbed

Walk: 1.05 mile, 16:37, 15:49 pace, 91/103 avg/max HR, 110/120 avg/max cadence, 12F, 78% RH, 12 mph W wind, wind chill -1F, overcast

Shoes: blue Salomon SpeedCross 4 trail - 355.20 miles

It snowed overnight so I slept in. I got out for a walk on a "Another mile" route. The LOSP Trail had about 3 inches of snow on it. My trail shoes made easy work of it.

Friday, 1/16/2026

7345 steps, 45/103 resting/max HR, 14 floors climbed

Walk: 1.55 miles, 22:31, 14:33 pace, 86/98 avg/max HR, 123/136 avg/max cadence, 27F, 58% RH, 10 mph S wind, wind chill 18F, cloudy

Shoes: white Brooks Glycerin GTS21 - 245.06 miles

I had get up and out early so I could meet a Ricoh tech at B101 at 8:30 AM so I didn't have time for a morning walk. I got up from my desk for a little walk outside on my "Around B601" walk. There was a bit of ice on the back parking lot. My splits were 14:44 and 14:11 over the last 0.55 mile.

Saturday, 1/17/2026

6298 steps, 45/144 resting/max HR, 183.5/182.4 pounds, 22 floors climbed

Run: 3.16 miles, 28:26, 9:01 pace, 135/148 avg/max HR, 155/165 avg/max cadence, 36F, 69% RH, 12 mph SSW wind, wind chill 28F, cloudy

Shoes: white Brooks Glycerin GTS21 - 248.22 miles

I got out for a nice and easy 5K on my out and back "Out to Clematis St" route. I felt like I was just putting the motions ... but the motions got me out there and got it done. So ... that's a win! My splits were 8:57, 9:04, 9:06 and 8:23 over the last 0.16 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.