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

I walked 2 times this week, 4.40 miles

I ran 3 times this week, 7.17 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 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, floors climbed

Walk: 2.25 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 - 434.45 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. 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.

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.

Sunday, 5/24/2026 to Saturday, 5/30/2026

I walked 4 times this week, 7.10 miles

I ran 3 times this week, 8.91 miles.

I took 71,179 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. 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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2160-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, 5/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/24/2026

7999 steps, 45/128 resting/max HR, 181.1 pounds, 20 floors climbed

Run: 4.45 miles, 43:47, 9:52 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 55F, 77% RH, 13 mph SSE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 84.0 miles

I got out around 9 AM for a try at my "Out by the pier and around" route. It was the usual OK run for 2.4 miles. Then ... a lot of walk breaks ensued. I just didn't have much energy. My splits were 9:22, 9:14, 10:19, 10:32 and 9:56 over the last 0.45 mile.

Monday, 5/25/2026

7881 steps, 42/136 resting/max HR, 182.5/181.1 pounds, 12 floors climbed

Run: 4.46 miles, 42:45, 9:36 pace, 125/141 avg/max HR, 151/163 avg/max cadence, 61F, 88% RH, 7 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 88.46 miles

I got for around 8:30 AM for another try at my "Out by the pier and around" route. I made it to mile 2.5 before I had to stop and walk a bit. Progress ... I guess. My splits were 9:27, 9:26, 9:47, 10:01 and 8:53 over the last 0.46 mile.

Tuesday, 5/26/2026

11047 steps, 42/95 resting/max HR, 1835/183.2 pounds, 10 floors climbed

Walk: 1.75 miles, 23:01, 13:09 pace, 92/106 avg/max HR, 122/189 avg/max cadence, 54F, 94% RH, 8 mph SW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 419.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping, the grass was green, the trees had leaves, the grass on the Lake Shore Country Club was being cut and the sun was up. My splits were 12:50 and 13:34 over the last 0.75 mile.

Wednesday, 5/27/2026

10641 steps, 46/127 resting/max HR, 184.7/184.4 pounds, 12 floors climbed

Walk: 1.75 miles, 23:21, 13:21 pace, 122/133 avg/max HR, 120/141 avg/max cadence, 61F, 63% RH, 8 mph WSW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 421.40 miles

I got out for a brisk walk on my very usual "Out to Ling Rd" route. I have decided to do walks for the rest of the week since I did to get up and out to my last week at Ricoh at some semblance of on-time. My splits were 13:14 and 13:29 over the last 0.75 mile.

Thursday, 5/28/2026

13326 steps, 42/106 resting/max HR, 184.1/183.7 pounds, 11 floors climbed

Walk: 1.85 miles, 24:29, 13:14 pace, 98/112 avg/max HR, 121/134 avg/max cadence, 54F, 77% RH, 5 mph NNW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 423.25 miles

I got out for a brisk walk on my "Out to Ling Rd" route. I was out early since I only got 4.5 hours of sleep. I woke up around 4 AM, heard the heat go on at 4:17 AM, went downstairs to close a window ... and then gave up going back to sleep at 4:30 AM.

Friday, 5/29/2026

12317 steps, 40/120 resting/max HR, 184.4/184.0 pounds, 15 floors climbed

Walk: 1.75 miles, 23:27, 13:24 pace, 101/126 avg/max HR, 122/192 avg/max cadence, 48F, 87% RH, 6 mph WSW wind, wind chill 46F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 425.0 miles

I got out for yet another walk on my usual "Out to Ling Rd" route. My splits were 13:22 and 13:28 over the last 0.75 mile.

Well ... today was my last day working for Ricoh taking care of the Ricoh printers at L3Harris SAS. I tried to get as much as I could done. My position will be filled by Ricky Kendrick who now cover both L3Harris CS (4 buildings with 120 printers) and L3Harris (4 buildings with 88 printers). I escorted a Ricoh tech, Aaron Stornelli, to my B601 office so he could work on a IMC4500 that had an internal finisher issue. The plan was to fix it so it could be shipped from B601 to the RTP-B5 lobby to replace a MPC307 that couldn't be fixed without lots of disassembly. He gave up on that and said he was going to order a control board and LCD to fix a MPC307 with a SC672 error. However, shipping the MPC307 (once fixed ... hopefully) from B601 to RTP-B5 is complicated that this MPC307 has no base with wheels. Ricky came over at 10 AM for 2 hours and I tried to show what he needed to know about ordering ink, plotter paper, etc. I filled out hard drive surrender sheets for 16 hard drives, e-wasted 2 Ricoh printers, e-wasted several laptops (don't ask) and looked at all the SAS & CS printers remotely so I could give Ricky a good start at what had toner, needed toner and any service issues. I logged out at 5 PM ... but didn't leave B601 until 6 PM.

It's really something ... retirement. I have worked since I was 16. My first job was at Carroll's in Newark. I have worked at the same 4 to 5 buildings for the pas 25 years for the company known by 5 different names: Kodak CG&S, ITT, Exelis, Harris and L3Harris ... but never ever worked for them. I worked 7 years for TCN as a contractor in Desktop Delivery deploying Windows NT, Windows 2000 desktops and laptops (I remember wrestling 21" monitors around). Then I worked 7 years for Synergy when Exelis outsourced their printer support. I worked on replacing all their HP printers with Lexmark printers. I was grandfathered into my position with Ricoh when Harris changed over to Ricoh for their printers. I was there for 2 refreshes of Ricoh printers. The first one replaced all the Lexmark printers with Ricoh printers. The second one replaced the 5 year old Ricoh printers with new Ricoh printers. It was completed just before COVID-19 in 2020. I guess I will shut off my 7:58 AM Punch In M/Tu/W/Th/F alarm.

 

Saturday, 5/30/2026

7968 steps, 47/137 resting/max HR, 184.5/183.6 pounds, 16 floors climbed

Run: 3.15 miles, 29:05, 9:14 pace, 127/140 avg/max HR, 154/163 avg/max cadence, 52F, 62% RH, 14 mph N wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 91.61 miles

I got for my first retirement run this morning. My body and legs really didn't want to run after 4 days of walking. I told myself that I would NOT take any walk breaks ... and ... I didn't. I wanted to ... but I didn't. My pace felt really sluggish and slow ... but I didn't take any walk breaks. My splits were 9:12, 9:25, 9:07 and 8:56 over the last 0.15 mile.

I changed to my fifth (yes, 5th) bone conduction earphones. First was a Air Shokz OpenMove (stopped charging), second was another Shokz OpenMove (sound died in left ear), a CelsusSound S800C (broke apart when I dropped a few too many times), another CelsusSound S880C (sound died in right ear). My fifth is a TechNet, link here. I got it on sale for $23. The CelsusSounds were around $30. The OpenMoves were around $80 to $100. So ... I have from name brand down to generic. Hey ... generic brands need some love too, :-)!

Sunday, 5/17/2026 to Saturday, 5/23/2026 - Sunset House 5K

I walked 3 times this week, 5.25 miles

I ran 5 times this week, 14.90 miles.

I took 50,174 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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2153-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/17/2026

7594 steps, 41/131 resting/max HR, 184.0/182,4 pounds, 77 floors climbed

Run: 4.45 miles, 46:36, 10:35 pace, 123/134 avg/max HR, 143/160 avg/max cadnce,  72F, 73% RH, 15 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 69.10 miles

Well ... I've run 13 in-person Lilac 10Ks ... on this Sunday in May ... but not this Sunday. I got up, set up the coffee, got dressed and dragged myself outside just before 9 AM to see if I could run a bit longer than 5K. Well ... I couldn't and was glad that I didn't waste $50 on trying to run the 2026 Lilac 10K. I just couldn't hold any semblance of a running pace mile 2 and took numerous walk breaks (and some weren't tiny). So ... I guess I shouldn't sign up for any 10Ks. My splits were abysmal ... 9:21, 9:35, 10:48, 12:05 and 10:32 over the last 0.45 mile.

Monday, 5/18/2026

7112 steps, 42/102 resting/max HR, 182.5/181.8 pounds, 4 floors climbed

Walk: 1.75 miles, 24:49, 14:11 pace, 83/93 avg/max HR, 117/137 avg/max cadence, 70F, 73% RH, 13 mph SW wind, partly sunny

Shoes: white Brooks Glycerin GTS21 - 414.40 miles

It was a Monday, so it was a walk day. I got out on my usual "Out to Ling Rd" route. What was unusual was walking for a bit with Phil Alesio who lives in a house somewhere across Greenleaf Rd. I have seen him occasionally but never for more than a few seconds as our paths crossed. He's 66 and not retired yet. My splits were 14:30 and 13:46 over the last 0.75 mile.

Tuesday, 5/19/2026

8925 steps, 41/141 resting/max HR, 183.3/181.8 pounds, 16 floors climbed

Run: 3.15 miles, 29:48, 9;28 pace, 129/144 avg/max HR, 153/161 avg/max cadence, 72F, 78% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 72.25 miles

I got out around 8:30 AM for a out and back on my "Out to Dewey Ave" route. I really tried to not stop for a walk break but ended up stopping at the turn and again on the way back. My splits were 9:25, 9:26, 9:33 and 9:23 over the last 0.15 mile.

Wednesday, 5/20/2026

5814 steps, 41/133 resting/max HR, 184.0/183.5 pounds, 13 floors climbed

Walk: 1.75 miles, 23:07, 13:11 pace, 109/133 avg/max HR, 126/198 avg/max cadence, 59F, 88% RH, 15 mph NNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 416.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. I pushed the past since it was a bit nippy and windy. My splits were 13:07 and 13:16 over the last 0.75 mile.

Thursday, 5/21/2026

6765 steps, 41/139 resting/max HR, 184.6/184.0 pounds, 9 floors climbed

Run: 3.15 miles, 28:55, 9:11 pace, 129/142 avg/max HR, 154/165 avg/max cadence, 48F, 66% RH, 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 75.40 miles

I got out around 7 AM for a simple out and back on my "Out to Dewey Ave". I only took a teeny-tiny walk break at the turn and when I crossed back over Greenleaf Rd on the way back. It's progress. My splits were 9:18, 9:12, 9:05 and 8:46 over the last 0.15 mile. Wow... I haven't seen a negative split on any run in a while!!!

Friday, 5/22/2026

5804 steps, 41/103 resting/max HR, 183.7/183.2 pounds, 7 floors climbed

Walk: 1.75 miles, 23:19, 13:19 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 45F, 81% RH, 3 mph E wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 417.90 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping and the world around me was just the same as usual. My splits were 13:14 and 13:25 over the last 0.75 mile.

Saturday, 5/23/2026

8160 steps, 41/142 resting/max HR, 182.9/183.2 pounds, 12 floors climbed

Today's race was the Sunset House 5K. It was the 4th out of 12 in the 2026 Rochester Runner of the Year series. It was also the first of the 12 that I have raced this year. The race venue, the Irondequoit Church of Christ is at the corner of Titus Ave and Cooper Rd, which was a 10 minute drive.

Run: 1.0 mile, 9:30, 9:30 pace, 116/128 avg/max HR, 152/157 avg/max cadence, 57F, 59% RH, 12 mph S wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 76.40 miles

I got out for a little 1 mile warm up run.

Run: 3.15 miles, 27:40, 8:46 pace, 134/146 avg/max HR, 157/167 avg/max cadence, 54F, 71% RH, 21 mph SSE wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 79.55 miles

And ... after some unheard pre-race instructions, prayer and the Star Spangled Banner ... we were off! I set up a nice and easy race pace. I held it except for a tiny walk break at the water stop at mile 2.2. Then it back up to race pace ... and done in 27:38. 

I went inside for a couple pieces of breakfast pizza. I got a bit chilled so I went out to the Trax. I changed to a dry long sleeve tech and went home.

I did OK, I was 61st out of 194, overall results here and my official 27:38, 8:55 pace results here. I finished 2nd out of 7 in my M 65-69 age group. My splits were 8:35, 8:45, 9:01 and 8:33 over the last 0.15 mile. 

I didn't stick around for the awards ... so ... I wonder what I would have gotten? Update ... nothing since only age group winners got awards.

Sunday, 5/10/2026 to Saturday, 5/16/2026 - Run Our River 5K - May

I walked 3 times this week, 5.25 miles

I ran 3 times this week, 6.90 miles.

I took 51,676  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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2146-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/10/2026

5490 steps, 42/140 resting/max HR, 183.9/182.4 pounds, 12 floors climbed

Run: 3.15 miles, 29:26, 9:20 pace, 129/146 avg/max HR, 152/164 avg/max cadence, 48F, 66% RH, 9 mph WNW wind, wind chill 45F, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 54.49 miles

My legs were a bit cranky, but I did get out on my "Out to the Secret Sidewalk" route. It was warmer so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I still took a couple tiny walking breaks. I don't know if it's physical or mental, but I can't seem to hold my pace for a 5K no matter how slow I start out. My splits were 9:09, 9:22, 9:36 and 8:38 over the last 0.15 mile.

Monday, 5/11/2026

7355 steps, 42/106 resting/max HR, 182.8/182.4 pounds, 17 floors climbed

Walk: 1.75 miles, 23:52, 13:39 pace, 93/116 avg/max HR, 121/133 avg/max cadence, 39F, 93% RH, 5 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 409.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My run/walk schedule is Sunday through Saturday: Run/Walk/Run/Walk/Run/Walk/Run. I run every Saturday and Sunday and then alternate Walk/Run. It works. Anyways, my splits were 13:30 and 13:50 over the last 0.75 mile.

Tuesday, 5/12/2026

8587 steps, 40/144 resting/ax HR, 184.0 pounds, 11 floors climbed

Today was the 2nd of 6 races in the Run Our River 5K series. I headed after work for Ricoh at L3Harris SAS and got there in 10 minutes like usual. No worries. It occurred to me as I was leaving that this will be the last time that I will be doing that. I will be retiring from Ricoh at the end of May.

Run: 0.65 miles, 6:09, 9:26 pace, 117/131 avg/max HR, 149/157 avg/max cadence, 57F, 44% RH, 13 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 55.14 miles

I got out for a nice warm up from the race start to the Dinosaur Barbeque and back. 

Run: 3.10 miles, 27:32, 8:52 pace, 137/146 avg/max HR, 155/1171 avg/max cadence, 52F, 41% RH, 15 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 58.24 miles

There seemed to be more "new" people at this race, so the start was a bit tightly packed. And ... we were off! I managed to not run into anyone as I slowly brought myself up to a semblance of a race pace. I did manage to hold it until mile 1.35 for a tiny walk break. I took another at mile 2.25 and mile 2.73. I did manage a good pace between the breaks though. It was what it was. I ran another 5K. It was my 143rd ... believe it or not. 

I finished in 27:29 chip time, complete results here, my results here. I did OK. I was 92nd out of 167, 4th out of 5 in my M 65-69 age group. My splits were 8:39, 8:58, 9:09 and 7:43 over the last 0.15 mile.

Wednesday, 5/13/2026

7167 steps, 41/94 resting/max HR, 182.9/182.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 89/101 avg/max HR, 124/194 avg/max cadence, 48F, 93% RH, 8 mph SE wind, wind chill 45F, light rain

Shoes: white Brooks Glycerin GTS21 - 410.90 miles

It was a bit cooler. It was raining. But ... it was a walk day, so I got up, set up the coffee, got dressed in my usual winter/spring(?) walking gear and got out there. I ended up getting a bit wet but my walk on my usual "Out to Ling Rd" route got done. My splits were 13:23 and 13:30 over the last 0.75 mile.

Thursday, 5/14/2026

7818 steps, 41/136 resting/max HR, 183.2/182.2 pounds, 13 floors climbed

Run: 3.15 miles, 29:20, 9:20, 131/145 avg/max HR, 153/13 avg/max cadence, 46F, 76% RH, 7 mph WSW wind, wind chill 43F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 61.39 miles

I got out around 7 AM for a nice run on my "Out to the Secret Sidewalk" route. It was a bit chilly but I wore shorts anyways ... along with my usual Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I was happy that I had only to take one tiny walk break at the bottom of the Greenleaf Rd hill on the way back. Baby steps! My splits were 9:13, 9:23, 9:22 and 8:49 over the last 0.15 mile.

Friday, 5/15/2026

8496 steps, 40/102 resting/max HR, 184.1/183.8 pounds, 8 floors climbed

Walk: 1.75 miles, 22:43, 13:00 pace, 85/102 avg/max HR, 129/196 avg/max cadence, 51F, 87% RH, 1.3 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 412.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Yada, yada, yada ... but it's what I do. My splits were 12:55 and 13:05 over the last 0.75 mile.

Saturday, 5/16/2026

6793 steps, 42/138 resting/max HR, 184.6/183.9 pounds, 16 floors climbed

Run: 3.26 miles, 31:17, 9:35 pace, 149/161 avg/max HR, 148/165 avg/max cadence, 64F, 49% RH, 10 mph SW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 64.65 miles

My aches, pains and a lack of motivation plagued me for a while ... but I got up off the couch, got dressed and got out there. It took a bit of will and stubbornness. I set up the usual nice and easy pace on the "Out to the Secret Sidewalk" route. I didn't hold it on the way back as I took 3 not-so-tiny walk breaks (one due to traffic). Oh well ... I am not in any semblance of shape past a 5K. Hence ... I am not signed up for tomorrow's Lilac 10K. I limped the last 0.75 mile last year due to left knee pain. My splits were 9:19, 9:29, 10:02 and 9:12 over the last 0.26 mile.

Sunday, 5/3/2026 to Saturday, 5/9/2026

I walked 3 times this week, 6.05 miles

I ran 4 times this week, 13.90 miles.

I took 53,770 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which makes 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 2139-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/3/2026

6652 steps, 41/138 resting/max HR, 184.8/184.1 pounds, 12 floors climbed

Run: 3.15 miles, 29:11, 9:15 pace, 128/147 avg/max HR, 153/166 avg/max cadence, 34F, 86% RH, 6 mph W wind, wind chill 29F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 38.34 miles

I got out for a nice and easy 5K on my "Out to Stutson St Overlook" route. I took a walk break on the hill up to the Overlook. My splits were 9:18, 9:38, 8:58 and 8:19 over the last 0.15 mile.

I took a quick shower and then Christine and I were out the door by 8:30 AM. Where ... you ask? We headed to a Bob Evans in Jamestown NY to meet up with Christine's two brothers: Bill and Rich, and their respective wifes: Patty and Jill. We got there exactly at 11 AM and were the first ones there. We talked and ate and then talked some more.

Then it was onward to Penzey's in Buffalo. This store was way into Buffalo and not at some stripmall. I had to parallel park (OK on the second try) on a side street!

Then it was home, sweet, home at our townhouse in Greenleaf Meadows in the ROC. 

Monday, 5/4/2026

6957 steps, 43/102 resting/max HR, 185.1/184.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 91/98 avg/max HR, 119/136 avg/max cadence, 54% RH, 12 mph SSW wind, wind chill 46F, cloudy

Shoes: white Brooks Glycerin GTS21 - 405.35 miles

I got out just a smidge before 7 AM for a brisk walk on my "Out to Ling Rd" route. Nothing unusual. I picked up 2 cans to recycle so I made a dime on my walk. My splits were 13:20 and 13:22 over the last 0.75 mile.

Tuesday, 5/5/2026

8758 steps, 43/134 resting/max HR, 185.7/184.2 pounds, 17 floors climbed

Run: 3.15, 30:09, 9:34 pace, 125/139 avg/max HR, 149/165 avg/max cadence, 63F, 68% RH, 15 mph SW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 41.49 miles

My darling wife, Christine, had a pre-run idea that I delayed me for a bit of "morning delight". I got out for a rather sluggish run on my "Out to the Secret Sidewalk" route. My splits were 9:13, 9:30, 10:07 and 8:37 over the last 0.15 mile.

Wednesday, 5/6/2026

8352 steps, 42/114 resting/max HR, 185.5/185.2 pounds, 13 floors climbed

Walk: 2.25, 31:09, 13:51 pace, 102/118 avg/max HR, 121 avg cadence, 45F, 93% RH, 7 mph E wind, wind chill 41F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 43.74 miles

It had rained overnight so the sidewalk on Greenleaf Rd was waterlogged. I ended up on the shoulder of Greenleaf Rd on my "Out to Beach Ave" route. My splits were 14:01, 13:34 and 14:18 over the last 0.25 mile. 

Thursday, 5/7/2026

7166 steps, 41/139 resting/max HR, 186.7/185.8 pounds, 15 floors climbed

Run: 3.15 miles, 28:52, 9:09 pace, 129/143 avg/max HR, 152/164 avg/max cadence, 39F, 93% RH, calm, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 46.89 miles

I got my butt up and out in the warm ... who am I kidding ... it was chilly ... air around 7 AM for a 5K on my "Out to the Secret Sidewalk" route. I wore shorts (it's May ... it's Spring ... somewhere), my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I did take one tiny walk break at the bottom of the Greenleaf Rd hill. I did run a bit better. My splits were 9:09, 9:19, 9:07 and 8:22 over the last 0.15 mile.

Friday, 5/8/2026

7294 steps, 40/95 resting/max HR, 186.9/186.8 pounds, 9 floors climbed

Walk: 2.05 miles, 27:37, 13:38 pace, 39F, 100% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 407.40 miles

I got out for a brisk walk on my "Out to Latta Rd". I counted the number of trees that had been cut down on the section of LOSP Trail between Latta Rd and Greenleaf Rd. My tally was 28 on the south side and 40 on the north side. Wow! My splits were 13:26 and 13:32.

Saturday, 5/9/2026

8591 steps, 40/139 resting/max HR, 185.4/183.7 pounds, 13 floors climbed

Run: 4.45 miles, 41:52, 9:24 pace, 130/145 avg/max HR, 151/167 avg/max cadence, 45F, 81% RH, calm, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 51.34 miles

It was a trifle warmer, calm and partly cloudy this morning. I wanted to go a bit longer on my run this morning, so I chose my "Out by the pier and around" route. I stopped to take a picture at mile 1.32 and a couple more time for tiny walk breaks. 

I am still feeling a bit tired and unable to hold the pace I had last year. It could be that I am out of shape ... or ... maybe I'm a bit older. My splits were 9:16, 9:13, 9:23, 9:57 and 8:58 over the last 0.45 mile.

Sunday, 4/26/2026 to Saturday, 5/2/2026

I walked 3 times this week, 5.25 miles

I ran 4 times this week, 12.60 miles.

I took 50,411 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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2132-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/26/2026

6853 steps, 40/143 resting/max HR, 183.9/183.3 pounds, 11 floors climbed

Run: 3.15 miles, 28:46, 9:08, 132/145 avg/max HR, 152/163 avg/max cadence, 43F, 87% RH, 5 mph S wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 25.64 miles

I have been doing a walk or run on alternate days for the past week or so. I decided to do 2 runs in a row today since it was a beautiful and sunny Sunday morning. It was in the mid 40s so I decided to wear shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I struck up a nice and easy pace on my "Out to Stutson St Overlook" route. I did walk a bit up the hill to the Stutson St Overlook. I was gasping for air when I stopped and a woman that was walking her dog asked "You OK"? I gasped a "I'm fine". I don't think she really believed me. My splits were 9:10, 9:20, 8:56 and 8:46 over the last 0.15 mile.

Monday, 4/27/2026

6156 steps, 42/96 resting/max HR, 183.2/182.8 pounds, 6 floors climbed

Walk: 3.15 miles, 23:29, 13:25 pace, 79/101 avg/max HR, 124/138 avg/max cadence, 37F, 100% RH, 3 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 400.10 miles

I got out around 7:15 AM for a brisk walk on my "Out to Ling Rd" route. The TRMNL on the wall said 37F so I dressed for it. Well, the TRMNL was set to the weather at KROC. It felt like 47F up here 1/2 mile from Lake Ontario. So ... I overdressed a lot with tights, long sleeve tech, running jacket, Brooks beanie and ski mittens. I took off the Brooks beanie, ski mittens and half-way unzipped my zipper about halfway in the walk. But ... I got out there and got it done. My splits were 13:29 and 13:21 over the last 0.75 mile.

Tuesday, 4/28/2026

7952 steps, 41/135 resting/max HR, 184.1/183.3 pounds, 15 floors climbed

Run: 3.15 miles, 31:15, 9:55 pace, 125/140 avg/max HR, 148/163 avg/max cadence, 59F, 44% RH, 21 mph S wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 28.79 miles

I heard the wind whistling and rattling the window screens before my alarm went off at 6 AM. I wondered if it was a warm wind or a cold wind. I had a run on tap ... so I headed downstairs around 6:40 AM and did what I do. I weighed myself, set up the coffee, got dressed and got out there. I wore shorts, a long sleeve tech and light running gloves. I set up a really nice and easy pace on my "Out to the Secret Sidewalk" route. I soon discovered that I just did have my usual mojo this morning. I don't know why. I got about 7 hours of sleep. I wasn't bloated. I just didn't have "it" ... whatever "it" is. Oh well! My splits (with more than a few walking breaks) were 9:06, 10:00, 10:46 and 9:09 over the last 0.15 mile.

Wednesday, 4/29/2026

8793 steps, 42/97 resting/max HR, 184.4/184.1 pounds, 8 floors climbed

Walk: 1.75 miles, 29:10, 13:48 pace, 87/96 avg/max HR, 112/136 avg/max cadence, 54F, 88% RH, 7 mph N wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 401.85 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing exciting except taking the time to pick up 2 beer cans so I could turn them in for 10 cents. My splits were 13:32 and 14:10 over the last 0.75 mile.

Thursday, 4/30/2026

10417 steps, 41/137 resting/max HR, 184.8/183.9 pounds, 11 floors climbed

Run: 3.15 miles, 29:15, 9:17 pace, 126/140 avg/max HR, 153/166 avg/max cadence, 43F, 87% RH, 8 mph WNW wind, wind chill 39F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 31.94 miles

My right knee ached a bit during the night so I was a bit weary about running on it this morning. But ... I pressed "run" on my Venu just to see how my right knee would react. Would be OK or would it be ... painful? Well ... it was OK, so I continued with my nice and easy pace. I headed out on my "Out to Dewey Ave" route. Just ... out ... and ... back. No worries. My splits were 9:24, 9:19, 9:12 and 8:46 over the last 0.15 mile. OK ... a slow negative split. But ... still ... a negative split.

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

I took 15 walks in April for 26.52 miles, 1.77 mile/walk and 79 walks so far in 2026 for 130.45 miles, 1.65 miles/walk.

I took 16 runs in April for 47.71 miles, 2.98 miles/run and 45 runs so far in 2026 for 132.92 miles, 2.95 miles/run.

I ran 1 race in April: 4/14 Run Our River 5K - April, 28:04, 9:02 pace, 82nd out of 147, 5th out of 5 in my M 65-69 age group, 76F, 50% RH, 30 mph W wind, cloudy

I took 202,014 steps in April and 761,762 steps so far in 2026.

Friday, 5/1/2026

4478 steps, 42/100 resting/max HR, 184.9/184.7 pounds, 4 floors climbed

Walk: 1.75 miles, 23:52, 13:39 pace, 91/105 avg/max HR, 122/134 avg/max cadence, 36F, 100% RH, calm, sunny

Shoes: white Brooks Glycerin GTS21 - 403.60 miles

I got out around 7:15 AM for a brisk walk on my usual "Out to Ling Rd" route. It was chilly so I wore my usual winter walking gear: Brooks tights, long sleeve tech, running jacket, Brooks beanie and light running gloves. Yes ... winter walking gear on May 1st! Spring is coming ... I am pretty sure. I took a bag and picked up 9 cans and bottles on my walk. My splits were 13:24 and 13:59 over the last 0.75 mile.

Saturday, 5/2/2026

5762 steps, 41/142 resting/max HR, 184.7/183.5 pounds, 14 floors climbed

Run: 3.25 miles, 30:00, 9:13 pace, 132/146 avg/max HR, 151/161 avg/max cadence, 39F, 75% RH, 12 mph W wind, wind chill 33F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 35.19 miles

Yes ... it was May 2nd ... but the wind chill didn't say "Spring is here". I did wear shorts though but my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I stopped to take a picture on the way out on my "Out to the Secret Sidewalk" route. I have seen that view a lot but rarely take a picture. I am still in the running shape that I would like but I hope I am getting there. My splits were 9:11, 9:13, 9:25 and 8:33 over the last 0.25 mile.

Sunday, 4/19/2026 to Saturday, 4/25/2026

I walked 3 times this week, 5.62 miles

I ran 4 times this week, 15.61 miles.

I took 45,241 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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2125 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/19/2026

5648 steps, 40/141 resting/max HR, 184.4/183.3 pounds, 15 floors climbed

Run: 3.15 miles, 29:00, 9:13 pace, 131/143 avg/max HR, 152/163 avg/max cadence, 43F, 56% RH, 16 mph NNW wind, wind chill 36F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 16.18 miles

The weather had changed overnight ... again. This time it was chilly and windy. There were reports of snowflakes around Rochester in the morning. My oldest son in Macedon messaged that he saw flakes around 8:30 AM. But ... I still wore shorts on my run! I did change out my short sleeve tech for my Brooks 1/4 zip long sleeve pulliver, Brooks beanie and light running gloves though. I still up a nice and easy pace and held it. I didn't stop unless you call walking across Lake Ave on the way back a walk ... OK? Anyways ... I noticed that I have run a 9:13 pace on my last 3 runs! So ... my splits were 9:17, 9:24, 9:00 and 8:59 over the last 0.15 mile.

Monday, 4/20/2026

5948 steps, 41/109 resting/max HR, 183.6/183.5 pounds, 11 floors climbed

Walk: 1.82 miles, 24:19, 13:21 pace, 104/116 avg/max HR, 125/140 avg/max cadence, 28F, 74% RH, 8 mph W wind, wind chill 21F, cloudy

Shoes: white Brooks Glycerin GTS21: 391.40 miles

I got out around 7:15 AM for a brisk walk on my usual "Out to Ling Rd" route. It was cold so I wore (checks calendar ... it was April 20 ... it's supposed to be Spring) tights, a short sleeve tech, a long sleeve tech, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and ski mitten. A bit chilly and were a few SNOWFLAKES! Whatever. My splits were 13:06 and 13:20 over the last 0.82 mile.

Tuesday, 4/21/2026

7132 steps, 39/142 resting/max HR, 184.8/183.2 pounds, 12 floors climbed

Run: 3.15 miles, 29:04, 9:13 pace, 132/149 avg/max HR, 152/163 avg/max cadence, 36F, 55% RH, 9 mph S wind, wind chill 30F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 19.33 miles

The weather was the same ... around freezing, a bit windy and a bit gray. My Facebook feed did show me that 5 years that was an inch on wet snow on the ground ... so I guess today wasn't so bad. I got out just before 9 AM for a nice and easy run on my "Out to Dewey Ave" route. Just out and back ... and at the SAME 9:13 pace! Four times in a row! My splits were 8:58, 9:18, 9:20 and 9:28 over the last 0.15 mile. It's kind of weird that the past 4 runs have been 9:13 pace and that they had been on 3 different routes.

Wednesday, 4/22/2026

6941 steps, 41/105 resting/max HR, 185.0/184.8 pounds, 7 floors climbed

Walk: 2.05 miles, 28:02, 13:41 pace, 86/101 avg/max HR, 121 avg cadence, 48F, 76% RH, 5 mph SW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21: 393.45 miles

I got out around 7:15 AM for a brisk walk on my "Out to Ling Rd" route. Just the same old, same old. I'm out there ... getting it done. My splits were 13:18 and 14:00.

Thursday, 4/23/2026

7312 steps, 45/142 resting/max HR, 184.5/183.8 pounds, 16 floors climbed

Run: 3.16 miles, 29:06, 9:12 pace, 131/155 avg/max HR, 152/161 avg/max cadence, 45F, 76% RH, 8 mph NE wind, wind chill 41F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 22.49 miles

I got out around 7:15 AM on my "Out to the Secret Sidewalk" route. It was in the mid 40s so I wore shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I did stop for 2 mini walk breaks. My splits were 9:07, 9:16, 9:19 and 8:35 over the last 0.16 mile. I ran a second that the last 4 run ... a 9:12 pace.

Friday, 4/24/2026

6926 steps, 40/103 resting/max HR, 184.9 pounds, 6 floors climbed

Walk: 1.75 miles, 22:52, 13:04 pace, 96/114 avg/max HR, 123 /200 avg/max cadence, 41F, 56% RH, 10 mph E wind, wind chill 35F, cloudy

Shoes: white Brooks Glycerin GTS21: 395.20 miles

I got out around 8:30 for a brisk walk on my "Out to Ling Rd" route. SSDD. My splits were 13:02 and 13:07 over the last 0.75 mile.

Saturday, 4/25/2026

5330 steps, 40/139 resting/max HR, 186.1/185.0 pounds, 12 floors climbed

Run: 3.15 miles, 29:20, 9:19 pace, 130/143 avg/max HR, 153/160 avg/max cadence, 43F, 87% RH, 10 mph E wind, rain

Shoes: white Brooks Glycerin GTS21: 398.35 miles

Yes, it was overcast and raining. But ... I made up my mind that I was going to run ... so I weighed myself, set up the coffee, got dressed and stepped outside. It was raining that hard ... just a steady light rain. So ... I set up a nice and easy pace as I headed out on my "Out to Dewey Ave". My body wanted to stop but I only allowed a itty-bitty walk at the turn. Boom ... out and back! I was a bit surprised at the 9:19 pace. I thought it was closer to 9:00 pace. My splits were 9:08, 9:26, 9:22 and 9:21 over the last 0.15 mile.

Sunday, 4/12/2026 to Saturday, 4/18/2026 - Run Our River 5K - April

I walked 4 times this week, 7.00 miles

I ran 4 times this week, 9.88 miles.

I took 46,630 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 CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2118 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 44). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/12/2026

4969 steps, 41/103 resting/max HR, 186.8/186.4 pounds, 13 floors climbed

Walk: 1.75 miles, 21:55, 12:32 pace, 94/109 avg/max HR, 128 avg cadence, 54F, 44% RH, 3 mph E wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 384.33 miles

I got out for a "pedal to the metal" walk on my usual "Out to Ling Rd" route. My splits were 12:36 and 12:26 over the last 0.75 mile.

Monday, 4/13/2026

4868 steps, 41/97 resting/max HR, 8 floors climbed

Walk: 1.55 miles, 22:36, 14:35 pace, 84/98 avg/max HR, 122 avg cadence, 70F, 64% RH, 25 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 385.88 miles

It was warmer and windy today ... maybe Spring is coming! I got out for a kind of brisk walk on my "Around B601" route. My splits were 14:37 and 14:33 over the last 0.55 mile.

Tuesday, 4/14/2026

9413 steps, 42/148 resting/max HR, 15 floors climbed

Today's race was the Run Our River 5K - April. It's the first race held on the same course on every 2nd Tuesday for the next 6 months. It even warmer than yesterday and just as windy. I headed down to race venue after work. The course is different this year because of construction

Run: 0.5 mile, 4:38, 9:12 pace, 114/128 avg/max HR, 150/162 avg/max cadence, 76F, 60% RH, 22 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 3.65 miles

I got for a nice and easy warm up run. It told me that my fitness isn't the best, but I was there so ... it's time to race.

Run: 3.07 miles, 28:12, 9:11 pace, 137/150 avg/max HR, 155/231 avg/max cadence, 76F, 50% RH, 30 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles

I headed out slow and tried to hold a decent race pace but I had to break to a walk 3 or 4 times. I just didn't have as much fitness as I would like. I am sure that I will get used to the new course and improve my fitness if I work on it. My splits were 9:04, 9:28, 9:07 and 7:58 over the last 0.07 mile. My results were chip time: 28:04, 9:02 pace, 82nd out of 147, 5th out of 5 in my M 65-59 age group, results link here and my results here.

Wednesday, 4/15/2026

6047 steps, 41/88 resting/max HR, 6 floors climbed

Walk: 1.55 miles, 22:09, 14:17 pace, 80/88 avg/mas HR, 120/131 avg/max cadence, 73F, 53% RH, 23 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 387.43 miles

I got out for a somewhat brisk walk on my "Around B601" route. I can't do a brisk walk since I don't to be all sweaty when I go back inside. My splits were 14:11 and 14:28 over the last 0.55 mile.

Thursday, 4/16/2026

8593 steps, 40/140 resting/max HR, 184.7/183.5 pounds, 8 floors climbed

Run: 3.15 miles, 29:05, 9:13 pace, 130/142 avg/max HR, 154/161 avg/max cadence, 64F, 88% RH, 8 mph SW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles - 9.87 miles

I got out around 8:30 AM for an OK out and back run on my "Out to Dewey Ave" route. I set up a nice and easy pace. It was OK on the way out but I had to stop twice on the way back. My splits were 8:58, 9:07, 9:33 and 9:29 over the last 0.15 mile.

Friday, 4/17/2026

5796 steps, 40/141 resting/max HR, 184.2/183.4 pounds, 11 floors climbed

Run: 3.16 miles, 29:05, 9:13 pace, 129/142 avg/max HR, 151/161 avg/max cadence, 54F, 94% RH, 5 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 9.88 miles

I got out around noon for an OK run on my "Out to the Secret Sidewalk" route. A bright point was that I didn't stop except for about 10 seconds of traffic at the turn. Progress ... I guess. My splits were 9:05, 9:29, 9:09 and 8:52 over the last 0.16 mile.

Saturday, 4/18/2026

4964 steps, 41/94 resting/max HR, 185.1/183.7 pounds, 9 floors climbed

Walk: 2.15 miles, 28:24, 13:13 pace, 87/99 avg/max HR, 123 avg cadence, 70F, 53% RH, 17 mph S wind, partly cloudy

I got out for a brisk walk on my "Out to Latta Rd" route. I have to wonder what Greece DPW was thinking when they hired a company to get trees off of the LOSP Trail. There seemed to be no plan whatsoever. I swear 50 trees were either cut down and taken away, cut down and left downed or cut down and ground up on the stretch between Latta Rd and Greenleaf Rd. Oh well! My splits were 13:14, 13:11 and 13:22 over the last 0.15 mile.